Did you know your Gut Health can support Weight Management?

If you are currently embarking on a weight loss journey, then one of the most important things you need to factor in is your gut health - yes, gut health! Recent research now shows that the type of cravings you have, your energy levels, and even the rate that you lose weight may be impacted by something called our gut ‘microbiome’.  

The gut microbiome refers to the ecosystem of microorganisms, such as bacteria that live in your digestive tract (mostly in the large intestine). These trillions and trillions of living cells help us break down our food, produce some vitamins for us and them to use and can have an effect on our mental health. 

When it comes to weight loss, having a healthy gut and keeping the harmful gut bugs at bay can be useful in reducing our cravings for unhealthy, calorie-dense foods that can delay our progress. Studies have also shown an association between a more diverse, healthy gut microbiome and a decreased risk of obesity, a lower BMI and even improvements in glucose homeostasis which can support weight loss. As well as this, emerging research has also demonstrated that gut dysbiosis (an imbalance of good and bad bacteria in the gut) can also be linked to food addiction, which of course can make losing weight trickier.

 So, what are the steps we should take to improve our gut health if we want to lose weight?

 Firstly, one of the best things you can do is start eating a more diverse diet, rich in different plant foods. You may be familiar with something called ‘plant points’, which is a system set out to encourage individuals to eat 30 different plants per week. This is an incredibly powerful step to take if you want to support the health of your ‘good’ gut bugs which can assist you in the weight loss process. Plant points don’t just include fruits and vegetables, but also things like nuts, seeds, olive oil, beans, pulses, dark chocolate and even matcha counts too! 

Eating more foods rich in live cultures or probiotics may also be helpful in boosting the amount and types of healthy gut bacteria in your gut too. Something I recommend looking at on labels in these products such as kombucha and kefir is that the product isn’t pasteurised (this will kill off all the good bacteria), and if it is, that live cultures have been added back in. One kefir brand I recommend as a nutritionist is Biotiful Gut Health, especially their Kefir Protein Yogurt. A high protein diet can keep you fuller for longer, reduce hunger cravings and contribute to a calorie deficit, as well as introducing lots of helpful bacteria into your gut too which can support weight loss.

 Finally, boosting your fibre intake is also recommended to support a healthy gut and play a role in weight loss. The average person in the UK does not get anywhere near the 30-gram goal each day, which may be one of the reasons so many of us deal with gut issues. A higher fibre intake has been associated with a lower long-term weight gain, as well as helping to improve insulin sensitivity, regulating blood sugar levels and supporting a healthy weight.