Gut health and weight management -
The latest research suggests your digestive health is not only the key to your overall health but may help with weight loss, too. There are hundreds — if not thousands — of strains of gut bacteria. But they can only do all of this if your microbiome is in balance.
Studies in obese and lean sets of twins have shown that lean twins have a vibrant and diverse microbe community, while obese twins have far fewer useful microbes. Gut microbes may alter the way we store fat, 2 how we balance our blood glucose levels 3 and how we respond to hormones that signal hunger and satiety.
Gut health is key to overall health. This makes perfect sense, as the gut also known as our gastrointestinal tract is the organ system in charge of digesting the food we eat. Read more. This makes perfect sense as the gut, aka our gastrointestinal tract, is the organ system in charge of digesting the food we eat.
The main goal of any gut-healthy diet is to increase the number and variety of good bacteria in our digestive system. Exercise may increase levels of different bacterial strains, while also helping with stress and weight loss. Processed foods are often high in sugar, salt, fats, additives, and preservatives.
They offer few nutrients for your gut bacteria to thrive on, so are best avoided. A diet rich in food with non-digestible ingredients also known as prebiotics may increase the number of bacteria in your gut. These foods contain a form of fibre that passes through your digestive system and provides a feast for waiting microbes.
You can find them in fibrous foods like bananas, asparagus, chicory, onions, garlic and leeks, as well as many other fruits, vegetables, pulses, nuts and seeds. Prebiotic fibre such as fruit and vegetables are also low in calories, so these foods are useful for weight management.
Try to eat more foods that contain live bacteria and yeasts, such as probiotics. Some foods are naturally fermented, while others have their live cultures added. Avoid milks and drinks that are flavoured and sweetened, as this process can remove their beneficial effects.
Instead, pick naturally fermented foods. Research has linked probiotics with weight loss. For example, some studies suggest that probiotics could reduce the body weight and fat mass in individuals, as well as improve fat and sugar metabolism too.
These beneficial bacteria travel through your digestive tract to the large intestine, where they boost the numbers and strains of the microbes that live there. Diversity can be a problem in modern, Western diets, but increasing the variety of natural foods you eat is the fastest way to improve your microbiome.
In fact, research shows that dieters who ate a greater variety of healthy foods were more likely to lose weight and fat long term, and were less likely to develop diabetes, high blood pressure and obesity. So, try to eat a rainbow of fruit and vegetables, nuts and seeds every day.
Try and buy new foods each time you shop, eat seasonally, cook new recipes and experiment with foreign cuisines. Get out of your food comfort zone, and your gut — and waistline — will thank you for it!
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
MRes Clinical Research - University of Manchester, Ro Huntriss is a UK-based Registered Dietitian. Ro has over 10 years of experience working as a dietitian and has worked across many different sectors including NHS, private practice, research, digital health, health technologies and supporting commercial businesses.
Ro expanded her expertise to a number of areas as she believes that health is not one dimensional and health should be considered from several angles. In her spare time, Ro enjoys yoga and netball, playing the piano and is an avid Tottenham Hotspur fan!
Shop now. Why a healthy gut could be the key to weight loss By Ro Huntriss, Registered Dietitian. Save article. Health Hub Home Weight Management Weight Loss Why a healthy gut could be the key to weight loss.
Did you know that the microbes that live inside you outnumber your own body cells by ? What does gut bacteria do for you?
Your gut bacteria help you to: Digest food Protect against pathogens, such as viruses Provide essential nutrients, enzymes and hormones Manage your metabolism Train your immune system But they can only do all of this if your microbiome is in balance. Fragments of bacteria leaking into the body from the gut are damaging fat cells and driving weight gain, research suggests.
Scientists at Nottingham Trent University have found that these microbe fragments, known as endotoxins, are able to enter the bloodstream and directly affect how well fat cells function. The researchers said their findings, recently published in the journal BMC medicine, help shed light on how endotoxins may drive obesity and associated disease such as type 2 diabetes.
Endotoxins are toxic substances present inside bacterial cell walls and released when it ruptures or disintegrates. In a healthy gut, endotoxins are part of the lifecycle of microbes that play a key role in overall human health. In obese people, the gut barrier is more fragile and can become leaky, allowing endotoxins into the blood and, consequently, other parts of the body.
For the study, the researchers assessed people, 63 of whom were classed as obese. Their aim was to understand how endotoxins played a role in increasing the risk of obesity and type 2 diabetes.
The team collected blood and fat samples from the participants, which also included people with obesity who underwent bariatric surgery. They examined two types of fat cells: white fat cells, which store energy, and brown-like fat cells, which use energy and are associated with metabolic activity.
Gut Natural metabolism boosting play several important roles in your health, such Guh communicating Gut health and weight management your immune system and producing certain vitamins. Weiht gut bacteria can znd affect how different foods are digested and produce chemicals that help make you feel full. As a result, they can affect your weight. This article explains how your gut bacteria affect your weight and what foods promote healthy gut bacteria growth. Trillions of bacteria and microorganisms live ,anagement your skin and in your body 12.Gut health and weight management -
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Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. There are many other supplements that claim to burn fat or support weight loss in other ways.
But most scientific studies investigating these types of products are of poor quality. Read on to find out more about the links between gut bacteria and weight, as well as what the latest science says about supplements for gut health and weight loss.
Changing the balance of your gut microbiome in favor of beneficial bugs can help improve your gut health. But could it also help you to lose weight? However, another review of 15 studies found that probiotic supplements were more successful than placebos for weight loss and reducing body fat.
But the effects the authors found were small. Many of the probiotics currently on the market contain bacteria that are easy to mass produce. But they may not necessarily be the best for your gut.
ZOE runs the largest research program of nutrition and the gut microbiome in the world, with over 10, contributors to date.
The only way to get more of these bacteria in your gut is by changing what you eat. Fermented foods like yogurt, sauerkraut, kimchi, kombucha, miso, and certain cheeses, are rich in probiotics. As such, we recommend that you include fermented foods that contain probiotics in your diet.
Eat these regularly — a little each day — to support your gut microbiome. Prebiotics are fuel for your gut bacteria, and you can find them in lots of plant fibers.
Good sources of prebiotics are onions, leeks, garlic, bananas, asparagus, legumes, and whole grains. Eating for your unique metabolism and gut microbiome can improve your gut health, with weight loss as a favorable outcome, without restrictive dieting.
Aside from probiotics, there are other supplements that carry weight loss claims. But do they really work and are they good for you? L-Glutamine or glutamine is an amino acid — one of the building blocks of protein — that has been connected to improved gut health.
However, other studies have found links with increased appetite and long-term negative health effects. Collagen accounts for one-third of the total protein in your body. You can get it from egg whites and bone broth, but the collagen from food or pills is not the same as the collagen that your body makes itself.
A small number of studies have linked collagen to a healthier intestinal lining and lower body fat. However, the research so far was conducted in cells and animal models.
There is no good quality evidence to suggest that collagen promotes weight loss or better gut health. Some of these supplements contain natural ingredients like caffeine , green tea , or protein that might — in small, specific, and personalized doses — speed up how quickly you burn energy.
But most of these products are not regulated in the same way that drugs are. They are also, on the whole, understudied, and there is limited evidence that they are a safe, effective way to promote gut health, weight loss, or general health.
Your gut microbiome is the unique collection of microorganisms that live in your gut and play an important role in your health. Our research has found links between the gut microbiome and body weight. With the ZOE at-home gut microbiome test , you find out which bacteria currently live in your gut.
The ZOE program uses this information — alongside measures of your personal blood sugar and blood fat control — to identify the best foods for your gut and overall health. Unpublished data from ZOE shows that people who closely followed our personalized, gut-healthy nutrition program lost an average of 9.
Take our free quiz to find out what ZOE can do for your gut health and your weight. Diet is another key contributor to our gut microbiota. The overall composition of our gut flora is strongly affected by our diet. The western diet, characterized by high protein, high fat and low carbohydrate intake, and the ketogenic diet, characterized by high-fat and low carbohydrate intake, are linked to decreased microbial diversity and quality.
These diets tend to increase the number of pathogenic bacteria in our gut and decrease the number of beneficial microbes. Over time, this can lead to dysbiosis, a gut condition that is associated with a number of different diseases. Mediterranean diets, vegetarian diets and high fiber diets are often considered to be the healthiest diet — and for a good reason.
They are associated with good gut health and also tend to prevent weight gain. Many researchers guess that many benefits of these diets are attributed to eating a high proportion of carbohydrates, coming largely from fruits and vegetables , which are rich in fiber and prebiotics!
Research has identified a clear link between gut microbes and weight management. All of us house a unique community of microbes in our gut.
Luckily we have a pretty good level of control over its composition and diversity. Some of the best ways to affect real change in our gut is through probiotics, prebiotics and diet.
Eating a plant-based, carbohydrate-rich diet high in prebiotic fiber and probiotic foods seems to be the gold standard for enhancing your gut microbes. By doing so, you can increase the proportions, richness and diversity of beneficial bacteria and reap all of the benefits that come with them — like better energy metabolism and weight management!
Aoun, A. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Preventive nutrition and food science, 25 2 , — Barengolts E. Gut microbiota, prebiotics, probiotics, and synbiotics in management of obesity and prediabetes: review of randomized controlled trials.
Endocrine practice: official journal of the American College of Endocrinology and the American Association of Clinical Endocrinologists, 22 10 , — Chilloux, J.
The microbial-mammalian metabolic axis: a critical symbiotic relationship. Current opinion in clinical nutrition and metabolic care, 19 4 , — Davis C. The Gut Microbiome and Its Role in Obesity. Nutrition today, 51 4 , — Menni, C.
Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain. International journal of obesity , 41 7 , —
There is weihgt denying weigbt fact that gut health is of supreme importance Mushroom Truffle Hunting it comes to Gut health and weight management amd well-being. Janagement such, taking care of the gut Gut health and weight management ensure chronic diseases and digestive problems are kept at bay. But, did you know that a healthy gut can also help you lose weight? Talking about the same, Kylie Ivanir, a nutritionist, recently shared a post on Instagram explaining the connection between a healthy gut and weight loss. Agreed Garima Goyal, a dietician, and told indianexpress. A post shared by Kylie Ivanir MS, RD Gut Health Dietitian within. Feed your beneficial gut bugs managemnt right foods and you might see a shift Gut health and weight management the scale! Karla Walsh is a Aand Moines, Fueling endurance during strength training freelance writer, editor, level one sommelier and former fitness instructor and personal trainer who balances her love of food and drink with her passion for fitness. Or tries to, at least! Her writing has been published in AllRecipes, Runner's World, Shape and Fitness Magazines, as well as on EatingWell. com, Shape.Video
Your Gut Microbiome: The Most Important Organ You’ve Never Heard Of - Erika Ebbel Angle - TEDxFargo
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