The Importance of Gut Health
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When people talk about weight loss, it often stops at diet and exercise -- calorie in vs. calorie out. But new studies are showing that gut health is equally important as exercise and nutrition in the battle of the bulge.
A 2017 Danish study published in the International Journal of Obesity revealed that the amount and proportion of some bacteria in the gut may be responsible for how much weight we are able to lose.
Our gut microbiome contains around 100 trillion microbes – some good, some bad – have an effect on not just to our overall gut health but also weight. The study from the Department of Nutrition, Exercise and Sports at the University of Copenhagen examined how our gut microbiomes dictate whether we lose weight or not and to what extent after following a set of dietary guidelines.
In an interview with Medical News Today, the co-author of the study, Professor Arne Astrup, said; "Human intestinal bacteria have been linked to the increasing prevalence of overweight and obesity, and scientists have started to investigate whether the intestinal bacteria can play a role in the treatment of overweight."
"But it is only now that we have a breakthrough demonstrating that certain bacterial species play a decisive role in weight regulation and weight loss," he added.
Professor Astrup and his colleagues found out that those who had a higher ratio of Prevotella-to-Bacteroides bacteria lost more weight when following a New Nordic Diet (a diet higher in dietary fiber, protein but lower in fat and with the same amounts of carbs as the average Nordic diet) compared with people who followed the average Danish diet.
A 2012 study on Gut Microbial Enterotypes found that people who consume more carbohydrates, especially fiber have more Prevotella in their gut while those who ate plenty of protein and fats had more Bacteroides bacteria in their gut.
Another bacterium that’s getting more focus from the scientific community is Lactobacillus fermentum or Lactobacillus amylovorus. Lactobacillus fermentum is a Gram-positive lactic acid bacterium that is categorized as a beneficial bacterium mostly found in fermented foods like sauerkraut, yoghurt or kimchi. Researchers found that eating yoghurt with Lactobacillus fermentum reduced body fat by 3% to 4% after a 6-week period.
What are Probiotics and Prebiotics?
Probiotics are beneficial or “good” live yeast and bacteria that inhabit the gut. The most common strains of good microorganisms are Bifidobacteria, Lactobacilli and Saccharomyces boulardii. Probiotics can be found in fermented foods, yoghurt and in supplements.
Prebiotics are non-digestible ingredients or food sources that stimulate the growth and encourage the activity of probiotics in the gut. They are essentially food for these beneficial microorganisms.
How Does Probiotics and Prebiotics Help in Weight Management?
Specialists believe that certain probiotics like those from the Lactobacillus family may inhibit absorption of dietary fat with the rest of it being excreted as waste.
Another way that probiotics can help in weight management is they can help release an appetite-reducing hormone called GLP-1. An increase of GLP-1 may help dieters burn more calories and fats.
A third way that probiotics may aid in weight loss is that it helps increase a type of protein, ANGPTL4 that decreases the body’s ability to store fat.
Prebiotics especially coming from soluble fiber assist in weight loss by helping probiotics flourish and increasing the level of satiety.
However, further research is needed to understand the mechanisms at play and how they link with weight loss.
Foods to Eat to Maintain Gut Health
The key to gut health is balance. A high-fiber prebiotic-friendly diet (like the New Nordic Diet in the Danish study mentioned above) in combination with probiotic foods like yogurt, miso paste, kombucha tea, sourdough bread, tempeh, and kimchi helps to promote good gut health.
Glucomannan, a soluble fiber from the Konjac root, is a great prebiotic food because it helps promote beneficial gut bacteria as well as promote satiety. Simply Slender Full Caps contains 100% Glucomannan fiber to aid with weight loss. Get Simply Slender Full Caps today and get started to better gut health.
“Gut Flora Dictates How Much Weight We Can Lose.” - Medical News Today, September 15, 2017
“A Guide to Prebiotics and Probiotics for Weight Loss.” - Hello Glow, May 30, 2017
“Pre-Treatment Microbial Prevotella-to-BacteroidesRatio, Determines Body Fat Loss Success during a 6-Month Randomized Controlled Diet Intervention.” - Nature News, September 8, 2017
“Prevotella.” - Wikipedia, February 17, 2018
“How Probiotics Can Help You Lose Weight and Belly Fat.” - Healthline, June 13, 2017
“10 Surprising Health Benefits of Lactobacillus Fermentum (L. Fermentum).” - Selfhacked, October 24, 2017
“13 Best Foods for Your Gut.” - Health, May 29, 2015
“What Are Probiotics?” - WebMD
“Prebiotics & Probiotics Used for Weight Loss.” - Livestrong, July 18, 2017
“How Probiotics and Prebiotics Help You Lose Weight Naturally.” - Avocadu, December 29, 2017