If you’re one of the nearly 70 percent of adults in America who struggles with their weight, you probably don’t need us to tell you that losing those extra pounds isn’t as simple as it seems. Low-fat, high-fat, all carbs, no carbs—the number of fad diets and supposed “quick fixes” out there are endless, but they often don’t work and usually leave us feeling frustrated and hopeless.
It should be easy, right? Decrease calories and increase calorie expenditure, and the weight should just melt off. Mathematically, the “eat less, exercise more” formula is easy enough to understand, but in reality, our human bodies are incredibly complex, and we have to take much more into account than just how much we eat and exercise when it comes to sustainable weight loss.
Although many factors play a role in your weight—what you eat, how you sleep, your stress levels, and your lifestyle, to name just a few—the foundation of your metabolism actually resides in your gut. And, improving your gut health from the inside out may be just what you’ve been missing in your efforts to attain and sustain your ideal weight.
What is Gut Health?
When we talk about gut health, we aren’t referring to the size of your waistline. In fact, we’re not even talking about any of your human cells or organs—we’re speaking about all of the microorganisms in your digestive tract that make up your gut microbiome.
Yes, it’s true—your body is home to trillions of microbes, most of whom work on your behalf to keep you healthy. Among many other things, the beneficial bacteria in your gut work to help you digest foods, regulate your immune system, help you sleep, and even keep your emotions in check.
• Supporting our blood sugar control. Proper blood sugar balance is critical to a healthy weight. Why? On the one end, fluctuating glucose levels can lead to unhealthy food cravings for sugary foods that will give us a quick energy boost. At the other end of the spectrum, excess glucose gets stored as fat, but an influx of insulin (in response to the extra glucose) turns off our body’s signal to burn that fat. Probiotics work to balance our blood sugar by increasing our body’s sensitivity to insulin and increasing insulin secretion when necessary1.
• Increasing our nutrient absorption. Our good guy gut bacteria work hard to help break down and digest all the foods we eat, and they produce short chain fatty acids, enzymes, and vitamins that are integral to the digestive process. But, without enough friendly flora to do the job, we can’t absorb all the valuable nutrients we need—no matter how healthy our diet is. When we aren’t absorbing our food properly, even though we are eating plenty of calories, our body never feels satiated and we are constantly hungry and craving all those missing nutrients. Research shows that an unbalanced microbiome (lacking in probiotics) can even lead to malnutrition2.
• Regulating our hormones. The good microbes in our gut help to support many of our body’s hormones, like leptin, a hormone made by our body’s fat cells that determines our feelings of fullness. Ideally, leptin is supposed to signal our brain that we are full and should stop eating, but our body can become resistant to leptin, and our brain—thinking we are starving—tells us to eat, eat, eat! The good news? Probiotics increase our body’s leptin sensitivity, enabling our brain to get the “I’m full” signal3.
• Reducing our stress. Stress can wreak havoc on our weight and overall health. You see, not only can stress majorly deplete the beneficial bacteria in our gut—leading to problems with digestion, nutrient absorption, hormone regulation, and weight gain—but stress often causes us to overeat carb-heavy comfort foods that will give us a temporary (and calorie-rich) mood boost. Fortunately, probiotics can reduce levels of cortisol, the “stress” hormone, and they produce a vast majority of our body’s serotonin, the “happy” chemical4.
Probiotics and Weight Loss
So, we know some of the “how” when it comes to probiotics and their effect on our weight, but how do we know they actually work? Luckily, you don’t have to take our word for it—research shows that probiotics can positively impact both weight and BMI (body mass index).
In one study, women taking daily probiotics for six months saw significant body weight and fat mass reductions compared to women taking a placebo5. In another recent review of 2,000 adults, researchers discovered that consumption of probiotics reduced both BMI and weight in subjects, especially for those taking multi-strain formulas for at least two months6.
Scientists still have much to discover when it comes to the microbiome and the many ways it can affect our weight and metabolism, but they do know that people who are overweight tend to have different microbial compositions than people who don’t struggle with weight issues7. The reason could be that certain less friendly microbes (usually abundant in overweight individuals) produce massive amounts of short chain fatty acids, which add to our daily calorie absorption.
The good news is that adding in probiotics to your health regimen is a simple way to achieve proper microbial balance in your digestive tract which will help you get both your metabolism and your weight back on track.
Increase Your Gut Health, Decrease Your Waistline
If you want to shed a few pounds, research shows that taking care of the microscopic friends in your gut is your best first step. Here are our tips for living a gut-healthy life:
1. Nurture your gut. A healthy gut environment will enable your good guy microbes to flourish so they can get to work supporting your weight.
• Take a high-quality daily probiotic like Hyperbiotics PRO-15 to seed your gut with multiple strains of billions of beneficial bacteria.
• Load up on fermented foods for a powerful probiotic boost. Kombucha, sauerkraut, and kimchi are all great sources of friendly flora.
• Feed the probiotics in your gut with prebiotics, indigestible fibers that are your belly bugs’ favorite food source. Indulge in honey, oats, bananas, asparagus, and onions for a prebiotic punch.
2. Stay away from probiotic killers. Unfortunately, today’s society is rife with chemicals, toxins, and medications that are deadly to the good bacteria in your gut.
• Avoid antibiotics when possible, both as medicine and in the food supply—they indiscriminately wipe out the good guys along with the bad, depleting your precious microbiome and making it much easier to pack on pounds.
• Steer clear of antibacterial cleaners and chemicals, which also kill the good bacteria trying so hard to set up shop in your body. Look for natural cleaners like gentle soap, water, baking soda, and apple cider vinegar.
• Limit your exposure to environmental toxins. Not only do these harm your beneficial microbes, but they can also disrupt your hormonal balance, leading to unwanted weight gain.
• Skip the artificial sweeteners! Although often used in drinks and snacks to quickly cut calories, non-caloric artificial sweeteners can have disastrous effects on your microbiome and your glucose metabolism8.
• Focus on a diet rich in whole, unprocessed foods, and aim for at least 60% fruits and vegetables.
3. Get active and stress less. We know that stress impacts the microbiome, and research shows that physical activity benefits more than just your muscles.
• Engage in moderate exercise. Studies show that active people have more diverse, healthier microbiomes than those who are sedentary9.
• Relax your body and mind with meditation, yoga, or your favorite stress-busting practice—your microbes will thank you!
• Get outside and enjoy nature for a healthy dose of bacteria. Exposure to all kinds of microbes in the environment strengthens your immune system, and getting outside can help you unwind after a busy day.
While diet and exercise are important facets of any weight loss program, we must take a holistic approach when it comes to optimizing our body’s metabolism. In fact, in recent years we’ve learned that one of the reasons that diet and exercise are so integral in achieving our ideal body weight is because of their effect on our microbes! That’s why taking care of your gut health and nourishing your beneficial bacteria so they can fully support all of your intricate metabolic processes is foundational when it comes to experiencing vibrant health and sustainable weight loss.References:
Emily Courtney is a Writer and Editor at Hyperbiotics and mom to two fun and active boys. Emily is passionate about natural wellness and helping others learn about the power of probiotics for vibrant health! For more ideas on how you can benefit from the power of probiotics and live healthier days, be sure to subscribe to our newsletter.