Is Weight loss a goal? The Diversity of Gut Bacteria Matters.

It seems silly that we didn't think our gut health would strongly connect to weight gain, weight loss, and weight maintenance. The gut has many responsibilities, and the jobs get done by the various bacteria, archaea, fungi, and viruses that make up the gut microbiome. Our gut microbiome is affected by our lifestyle, including what we eat and our medications. Gut bacteria are key regulators of digestion along the gastrointestinal tract; commensal bacteria play an important role in the extraction, synthesis, and absorption of many nutrients and metabolites, including bile acids, lipids, amino acids, vitamins, and short-chain fatty acids (SCFAs). (1)

The bacteria in our gut need diversity to do their job effectively. I don't know about you, but I love a diverse environment. Why do you think New York is so influential? So many diverse cultural backgrounds live on one island, allowing the city to thrive and be defined as the world's cultural, financial, media, and entertainment capital. Think about your gut in the same way. It would be beneficial if you had diverse gut bacteria to provide an environment for your body to thrive and support your health and well-being.

Bacteria diversity means that the various gut bacteria types will have different responsibilities. Some bacteria are better at breaking down food into minor pieces that get digested, adding calories to our body which provide the body with energy. Any excess energy that is not used will be stored and can increase our weight if, over time, there is no use for the stored energy. Theoretically, if our guts have more of those kinds of bacteria, it would be harder to lose weight. So if your gut microbiome lacks diversity, this could be a factor regarding weight gain, loss, or being able to maintain your weight comfortably.

Since your gut bacteria affects how your food is digested, it can determine how you may lose weight. Your eating style is a crucial contributor to changing your gut bacteria; however, the exact dietary interventions that increase the diversity of your gut and affect metabolic state vary between individuals. (4) This requires each person to learn how to improve the diversity of their gut bacteria by eating fermented foods producing probiotics and prebiotics produced from consuming various plants. (2) For example, humans can't digest fiber, but certain gut bacteria can. By digesting fiber, these gut bacteria produce many chemicals that benefit gut health and possibly promote weight loss, and several studies have shown that people with high fiber intake have a lower weight, which may be due to the role that gut bacteria play in digesting fiber. Your gut bacteria also digest certain antioxidants found in plants known as flavonoids, which may help prevent weight gain. Finally, your gut bacteria can influence how dietary fats are absorbed in the intestines, which may affect how fat is stored in the body. (3)

Overall, your gut microbiome needs diversity, like how New York City became diverse from many cultural backgrounds moving into the city and calling it home. It would help if you allowed a variety of healthy habits to introduce your body to different foods that can support your gut health, reduce chronic everyday stress, and move daily.

REMINDER: Your weight is not your worth, but If weight loss and maintenance is your goal, control what you can control. Start by supporting the health of your gut by creating a diverse microbiome because your gut health affects your overall health.

Disclaimer: This blog contains the opinions and ideas of its authors and is a guide to support your health. It is intended to provide helpful general information on the subjects it addresses. It is not a substitute for the advice of the reader's physician (s) or other medical professionals based on the reader's own individual conditions, symptoms, or concerns. Readers should consult the appropriate health professional on any health matter.

Resources

1.Rinninella E, Raoul P, Cintoni M, Franceschi F, Miggiano GAD, Gasbarrini A, Mele MC. What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases. Microorganisms. 2019 Jan 10;7(1):14. doi: 10.3390/microorganisms7010014. PMID: 30634578; PMCID: PMC6351938.

2. “How Your Gut Bacteria Can Influence Your Weight.”https://www.healthline.com/nutrition/gut-bacteria-and-weight

3. “They affect How Your Food is Digested. “ https://www.healthline.com/nutrition/gut-bacteria-and-weight#TOC_TITLE_HDR_3.

4. Aoun, A., Darwish, F., & Hamod, N. (2020). 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), 113-123. https://doi.org/10.3746/pnf.2020.25.2.113