The Gut Microbiome and Body Fat: Unravelling the Connection

Many of us are now familiar with the term “gut microbiome”, but what exactly is it and how important is it to our health and our weight loss efforts?  The gut microbiome is a community of bacteria, viruses, fungi, and other microorganisms that live in the digestive tract.  The balance of all the different types can be thought of as an ecosystem – one that is designed to work together, and with our own body to support health.  In terms of numbers, we have around 40 trillion microbes that live in our gut, so it stands to reason that they have a big impact on what happens in our body.

Up until recent years, most mainstream thinking would have us believe that imbalance in this ecosystem would show up as obvious digestive issues – bloating, flatulence, diarrhoea, constipation etc.  However, research shows us that the gut microbiome can have a wide-reaching impact on several areas of our health, including our immune system, mental health and our weight loss efforts. 

So what impact do these microbes have on our body fat?

Appetite

One of the most significant ways the gut microbiome affects body fat is by influencing our metabolism and energy balance. Certain gut bacteria break down dietary fibre and complex carbohydrates to produce short-chain fatty acids (SCFAs) as by-products. SCFAs are not only a source of energy for the body but they also influence appetite regulation, helping to maintain a balanced energy intake and expenditure.

Food Cravings

There is a communication system between the gut and the brain, which plays an important role in regulating appetite and food cravings. Certain gut microbes can produce molecules that influence food preferences and cravings. An imbalanced gut microbiome may drive us to consume calorie-dense, unhealthy foods, which can contribute to weight gain.

 Inflammation and Insulin Sensitivity

An imbalanced and unhealthy gut microbiome can lead to chronic low-grade inflammation in the body. This can negatively affect insulin sensitivity, potentially leading to insulin resistance. Insulin resistance is closely linked to obesity, as it disrupts our body's ability to regulate blood sugar, leading to increased fat storage.

Nutrient Absorption

The gut microbiome also how we absorb the nutrients from the food we eat.  An unhealthy gut can impair nutrient absorption, potentially leading to nutrient deficiencies that affect metabolic processes and overall health.

Hormone Balance

Some gut bacteria can impact the production and regulation of hormones.  This includes affect the balance of the sex hormones, oestrogen and progesterone, which can impact weight gain and fat distribution in the body.

And so, it makes sense that a healthy gut microbiome is important when we want to lose body fat.  Some key ways to do this include:

• Eating a diet rich in vegetables and fruit to provide fibre to feed our good bacteria.

• Eating and drinking probiotic rich food and drink.  These include fermented foods and drink like sauerkraut, kimchi, live yogurt and kefir.

• Minimising alcohol – alcohol can cause dysbiosis (an overgrowth of “bad” bacteria)

• Taking antibiotics only when necessary – always go with your doctor’s guidance and check whether these are essential.

• Managing stress – chronic stress can negatively impact the balance of microbes in the gut.

• Exercise – regular exercise can positively influence the balance of bacteria in the gut.

And for some extra support, join me in the You By Anthea Together Community.  November 2023 is all about gut health! Now that we’ve got more of an understanding of why our microbiome is so important and some key pointers in looking after it - let’s put that into action in a really pragmatic way!

If you’re struggling to fit in workouts and yoga into your busy schedule, check out the 15 minute sessions every week day, which are super effective! You don’t have to live locally to Epsom or Surrey - it’s all there for you online.

Healthy plans for the month are rich in probiotic foods to support the microbiome, and challenges are all geared towards supporting this crucial part of our health.

Head here to join today!