Add apricots, artichokes, almonds, pistachios and legumes, plus polyphenol-rich foods like blueberries, strawberries and apples for a good dose of prebiotics. Carnitine, a compound found in red meat , may interact with gut bacteria to increase the risk for plaque in the arteries, research suggests.

High-protein foods contain carnitine, but red meat has the highest levels. Opt for fatty fish , chicken, turkey or plant-based proteins instead on most occasions, and if you do eat red meat, aim to do so in moderation.

Your microbiome thrives on a diversity of dietary fibers and polyphenols from a variety of colorful fruits, vegetables, whole grains and other fresh and lightly processed plant foods. That's not to say that you have to avoid all processed foods—there are plenty of healthy options that make eating healthy easier think: canned tomatoes, whole-wheat bread and pasta, and even things like frozen veggie burgers.

Being choosy can help weed out the less-than-healthy options. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, level one sommelier and former fitness instructor and personal trainer who balances her love of food and drink with her passion for fitness.

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How a Healthy Gut May Be the Key for Reducing Stress and Anxiety. Was this page helpful? Thanks for your feedback! Tell us why! Related Articles. In this blog post, we will explore the role of the gut microbiome in weight management and how you can harness its potential for a healthier you.

The gut microbiome refers to the complex ecosystem of microorganisms that reside in our digestive tract, including bacteria, viruses, fungi, and protozoa. It plays a crucial role in our health, from digestion and immunity to mental well-being. The gut microbiome has a significant influence on weight management.

Research has shown that specific gut bacteria play a role in energy extraction from the food we consume. These bacteria can break down complex carbohydrates and produce short-chain fatty acids, which the body then absorbs and utilizes for energy. Individuals with a higher proportion of these bacteria may extract more energy from their food, leading to weight gain.

Another way it affects weight management is through appetite regulation. Gut bacteria can produce hormones and neurotransmitters influencing our appetite and satiety signals.

For instance, certain gut bacteria produce short-chain fatty acids that stimulate the release of appetite-suppressing hormones, such as peptide YY and glucagon-like peptide Furthermore, the gut microbiome can impact our metabolism. As mentioned earlier, short-chain fatty acids produced by gut bacteria play a role in energy metabolism.

Additionally, the gut-brain axis, a communication network between it and the central nervous system, can influence our eating behavior and metabolism, affecting weight management. You need to understand the role of the gut microbiome in weight management if you want to lose weight in a fast manner.

To harness the power of the gut microbiome, taking care of your gut microbiome is essential. Adopting specific dietary and lifestyle interventions can help you with that.

Here are some that may be of use:. Exercise is a very important part of weight loss as well. As the significance of the gut microbiome in weight management gains popularity, various myths about gut health have surfaced.

Similarly, when mice were fed prebiotic fibers to help increase Bifidobacteria in the gut, weight gain and insulin resistance decreased without affecting energy intake This is a relatively new area of research.

Therefore, it is still not clear how gut bacteria affect inflammation and weight in humans. Summary Certain types of gut bacteria are essential for maintaining a healthy gut barrier and preventing inflammation, which can contribute to weight gain.

Your body produces a number of different hormones that affect your appetite, including leptin , ghrelin , peptide YY PYY. Some studies have shown that different bacteria in the gut can affect how much of these hormones are produced and whether you feel hungry or full 27 , Short-chain fatty acids are chemicals that are produced when certain species of gut bacteria break down fiber.

One of these is known as propionate. One study in 60 overweight adults found that taking propionate for 24 weeks significantly increased levels of the hormones PYY and GLP-1, both of which influence hunger.

People who took propionate also had reduced food intake and reduced weight gain Other studies have shown that prebiotics supplements, which contain compounds that are fermented by gut bacteria, can have a similar effect on appetite People who ate 16 grams of prebiotics per day for two weeks had higher levels of hydrogen in their breath.

This indicates gut bacterial fermentation, less hunger and higher levels of the hormones GLP-1 and PYY, which make you feel full Summary Your gut bacteria can produce chemicals that can help make you feel full. By affecting your appetite, your gut bacteria may play a role in your weight.

A number of different foods are good for gut bacteria , including:. On the other hand, eating some foods in excess may harm gut your bacteria , including:. Summary Whole grains, fruits, vegetables and fermented foods all support healthy gut bacteria, while too many sugary foods, artificial sweeteners and unhealthy fats can be bad for your gut bacteria.

Your gut bacteria can affect how your food is digested, how fat is stored and whether you feel hungry or full. High-fiber foods like whole grains, fruits, vegetables, nuts and seeds can all promote healthy gut bacteria. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article examines probiotics' effects on weight loss. Several studies suggest that they can help you lose weight and belly fat. Having healthy gut bacteria is important for your health. However, many diet, lifestyle and other factors can negatively affect the health of your gut.

Probiotics are microorganisms that provide a health benefit when consumed. Here's everything you need to know about probiotics.

Impaired gut health may cause unwanted substances to "leak" into the bloodstream. This causes inflammation, which may be driving chronic metabolic…. Researchers say they noticed changes in the gut microbiome after six weeks of exercise.

The gut makeup returned to normal after exercise was dropped. Artificial sweeteners may provide sugar and calorie-free sweetness, but their health effects are controversial.

This article explores if artificial…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based How Your Gut Bacteria Can Influence Your Weight. By Ruairi Robertson, PhD — Updated on January 19, What Are Gut Bacteria? Share on Pinterest. They Affect How Your Food Is Digested.

They Affect Inflammation. They Produce Chemicals That Help You Feel Hungry or Full. The Best and Worst Foods for Your Gut Bacteria. The Bottom Line. How we reviewed this article: History.

Jan 19, Written By Ruairi Robertson. Feb 13, Written By Ruairi Robertson. The gut flora is responsible for producing several essential vitamins and minerals, pre-digesting food and breaking down fiber.

It is closely linked to health, with research showing that nurturing a healthy gut can decrease your risk of cardiovascular disease, cancers, and autoimmune conditions while improving overall mood and wellbeing.

More recently, studies have linked the gut to weight management. From preventing weight gain, to causing weight loss, keep reading to learn more about how your gut may be influencing your weight.

The first ties between the gut microbiota and weight were discovered from research in mice. These studies revealed that germ-free mice with no gut flora were leaner than mice that were raised conventionally with a typical gut microbiome.

Therefore, indicating that the gut microbiota may affect weight. Another study showed that transplanting the gut microbes of obese mice into lean mice would cause them to gain fat.

This research led to the eventual discovery that obese individuals tend to have a much different composition of gut microbes than their lean counterparts. These may be due to the guts influence on energy metabolism. Gut microbes play a key role in the metabolism of carbohydrates, essential amino acids and fats.

Therefore researchers predict that certain microbial communities affect energy metabolism differently, and therefore affect our weight differently. Lucky for us, we are able to change our gut health fairly easily and quickly! Some of the best ways to target our gut health are through the use of probiotics, prebiotics and making some simple changes to our diet.

Probiotics are living cultures containing billions of microbes in a single dose. Probiotics affect our gut health by essentially delivering live beneficial microbes to our gut, in the hopes that they colonize.

Studies looking at the gut and weight have found that probiotics may reduce body mass index and total body fat. A study found that probiotic supplements prevented weight gain and body fat increases in a population of 20 healthy men who consumed a high fat diet for a month.

These results are not uncommon. To get the best results from probiotics, it is important to get them in daily.

Probiotics are often found in foods like yogurt, cheese, milk, fermented foods such as kimchi, miso, kombucha and apple cider vinegar , unfiltered juices, and many others. Probiotics can also be taken in supplement form. Some of the best strains of probiotic supplements for weight management are Lactobacillus rhamnosus , Lactobacillus gasseri , and Bifidobacterium lactis.

Prebiotics are a type of fiber that help fuel the gut. Our bodies cannot break down fiber during digestion, and so they reach the gut intact. The gut then breaks down these fibers into usable nutrients, minerals and fuel for the body. The best prebiotics are highly fermentable and produce short chain fatty acids SCFAs.

These SCFAs help to fuel the body, are a key energy source for beneficial microbes, and create an acidic environment in the gut. These conditions inhibit the growth of pathogenic bacteria while providing an optimal environment for beneficial bacteria in the gut.

Prebiotics are also notorious for improving microbial diversity in the gut. As we mentioned earlier, both of these changes are key for improving weight management! Some of the best prebiotics are found in several plant-based foods, such as leeks, asparagus, Jerusalem artichoke, garlic, onion, banana, oats, legumes and seeds.

A great product to get your fill of prebiotic fiber are Holy Crap cereals , packed with chia seeds, hemp hearts, oats and buckwheat.

To get a strong prebiotic effect through food, it is best to eat a variety of prebiotic rich foods every day.

Otherwise, supplementation with prebiotics may be a better option. Diet is another key contributor to our gut microbiota.

The overall composition of our gut flora is strongly affected by our diet. The western diet, characterized by high protein, high fat and low carbohydrate intake, and the ketogenic diet, characterized by high-fat and low carbohydrate intake, are linked to decreased microbial diversity and quality.

These diets tend to increase the number of pathogenic bacteria in our gut and decrease the number of beneficial microbes. Over time, this can lead to dysbiosis, a gut condition that is associated with a number of different diseases. Mediterranean diets, vegetarian diets and high fiber diets are often considered to be the healthiest diet — and for a good reason.

They are associated with good gut health and also tend to prevent weight gain. Many researchers guess that many benefits of these diets are attributed to eating a high proportion of carbohydrates, coming largely from fruits and vegetables , which are rich in fiber and prebiotics! Research has identified a clear link between gut microbes and weight management.

One study in 60 overweight adults found that taking propionate for 24 weeks significantly increased levels of the hormones PYY and GLP-1, both of which influence hunger. People who took propionate also had reduced food intake and reduced weight gain Other studies have shown that prebiotics supplements, which contain compounds that are fermented by gut bacteria, can have a similar effect on appetite People who ate 16 grams of prebiotics per day for two weeks had higher levels of hydrogen in their breath.

This indicates gut bacterial fermentation, less hunger and higher levels of the hormones GLP-1 and PYY, which make you feel full Summary Your gut bacteria can produce chemicals that can help make you feel full.

By affecting your appetite, your gut bacteria may play a role in your weight. A number of different foods are good for gut bacteria , including:. On the other hand, eating some foods in excess may harm gut your bacteria , including:.

Summary Whole grains, fruits, vegetables and fermented foods all support healthy gut bacteria, while too many sugary foods, artificial sweeteners and unhealthy fats can be bad for your gut bacteria.

Your gut bacteria can affect how your food is digested, how fat is stored and whether you feel hungry or full. High-fiber foods like whole grains, fruits, vegetables, nuts and seeds can all promote healthy gut bacteria. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article examines probiotics' effects on weight loss. Several studies suggest that they can help you lose weight and belly fat. Having healthy gut bacteria is important for your health.

However, many diet, lifestyle and other factors can negatively affect the health of your gut. Probiotics are microorganisms that provide a health benefit when consumed. Here's everything you need to know about probiotics.

Impaired gut health may cause unwanted substances to "leak" into the bloodstream. This causes inflammation, which may be driving chronic metabolic…. Researchers say they noticed changes in the gut microbiome after six weeks of exercise.

The gut makeup returned to normal after exercise was dropped. Artificial sweeteners may provide sugar and calorie-free sweetness, but their health effects are controversial. This article explores if artificial…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based How Your Gut Bacteria Can Influence Your Weight. By Ruairi Robertson, PhD — Updated on January 19, What Are Gut Bacteria? Share on Pinterest. They Affect How Your Food Is Digested. They Affect Inflammation.

They Produce Chemicals That Help You Feel Hungry or Full. The Best and Worst Foods for Your Gut Bacteria. The Bottom Line. How we reviewed this article: History.

Jan 19, Written By Ruairi Robertson. Feb 13, Written By Ruairi Robertson. Share this article. Read this next. How Probiotics Can Help You Lose Weight and Belly Fat. By Kris Gunnars, BSc. Does All Disease Begin in Your Gut? The Surprising Truth. Research Says Exercise Also Improves Your Gut Bacteria Researchers say they noticed changes in the gut microbiome after six weeks of exercise.

READ MORE. The gut microbiome has a significant influence on weight management. Research has shown that specific gut bacteria play a role in energy extraction from the food we consume. These bacteria can break down complex carbohydrates and produce short-chain fatty acids, which the body then absorbs and utilizes for energy.

Individuals with a higher proportion of these bacteria may extract more energy from their food, leading to weight gain. Another way it affects weight management is through appetite regulation. Gut bacteria can produce hormones and neurotransmitters influencing our appetite and satiety signals.

For instance, certain gut bacteria produce short-chain fatty acids that stimulate the release of appetite-suppressing hormones, such as peptide YY and glucagon-like peptide Furthermore, the gut microbiome can impact our metabolism.

As mentioned earlier, short-chain fatty acids produced by gut bacteria play a role in energy metabolism. Additionally, the gut-brain axis, a communication network between it and the central nervous system, can influence our eating behavior and metabolism, affecting weight management.

You need to understand the role of the gut microbiome in weight management if you want to lose weight in a fast manner. To harness the power of the gut microbiome, taking care of your gut microbiome is essential.

Adopting specific dietary and lifestyle interventions can help you with that. Here are some that may be of use:. Exercise is a very important part of weight loss as well. As the significance of the gut microbiome in weight management gains popularity, various myths about gut health have surfaced.

Some common myths include:. The gut microbiome is a complex and dynamic ecosystem, and individual variability plays a significant role in its composition and function. Therefore, it is essential to approach the role of the gut microbiome in weight management with caution and acknowledge the need for more research to establish causality and personalized interventions.