Microbes come in countless varieties, and trillions of them live in your body. Most of these bacteria are located in the host’s digestive system. The bacteria that dwell in your gut can communicate with your immune system and produce specific vitamins, which are extremely important to maintaining your body’s overall health.
It is also understandable for the flora in your stomach to control how food is digested. And produce compounds that contribute to a sense of fullness in the body. This is something that can happen. As a consequence of this, there is a risk that there will be a change in your weight. (1)
If you read this article, you will probably learn more about the relationship between the bacteria in your gut and your weight.
What Are Bacteria in the Gut?
Bills of bacteria and other microorganisms call your skin and the rest of your body home. It is very conceivable that your body is home to a more significant number of bacterial cells than human cells. (1)
It is estimated that a human weighing 154 pounds (70 kilograms) has just 30 trillion human cells but around 40 trillion bacterial cells in their body. The cecum, a component of the large intestine, serves as the habitat for the vast majority of these various bacteria. (1)
It is remarkable how many different types of bacteria may be discovered in your digestive tract at any time. Some germs could make you sick, but the vast majority of bacteria are beneficial to your health. (1)
The bacteria in your digestive tract, for example, generate particular vitamins, such as vitamin K, and communicate with your immune system to support your body in warding off illness. This is done to help your body in its fight against the disease. (1)
When you eat certain meals, your body will produce a variety of substances that will cause you to feel fuller for a more extended period after you have finished eating those meals. (1)
Because of this, the bacteria that are resident in your stomach have the potential to influence the amount that you weigh. The proportion of your body comprised of human cells is far lower than that of bacterial cells. The intestines are home to trillions of these bacteria, each of which is critical to keeping your overall health in good condition and plays a role in this process. (1)
Involved in the Digestion of Your Food
The food you eat comes into proximity with the germs already present in your gut, thanks to the beneficial gut bacteria that line your intestinal tract. Because of this, it’s possible that your body’s ability to digest food and retain energy would suffer as a result. (2)
The research involved 77 sets of identical twins, each of which had one member who was obese and the other who was not obese. The results of the study indicate that the bacteria that live in the guts of obese twins are unique from those that live in the guts of twins who are not obese. (2)
In particular, obesity was linked to a lower variety of bacteria found in the digestive tract, suggesting that more minor bacterial species were present in the body’s digestive system. (2)
It has been demonstrated in earlier research that the gut microbes of obese people when administered to mice, cause the rodents to put on weight in response to the presence of the bacteria. (2)
This illustrates that the bacteria that live in a person’s digestive tract have the potential to alter the person’s weight. There is some evidence to suggest that bacteria can affect how different foods are digested. (2)
The human body cannot digest fiber, but bacteria in the digestive tract are capable of doing so. These bacteria in the gut create several compounds that improve gut health and may also assist with weight loss by helping in the digestion of fiber. (2)
Several studies have indicated that those who consume a diet high in fiber have a lower chance of being overweight or obese. This is likely because most gut microbiome are involved in the digestion process. (2)
When a person follows a particular eating plan, the weight they can shed may be influenced by the proportion of two distinct bacterial species in their intestines. Bacteroidetes and Prevotella are two types of bacteria more likely to be found in people who consume diets heavy in animal fat and protein. (2)
During this study, over sixty people followed a diet rich in fiber and comprised of whole grains. The diet lasted for a total of twenty-six weeks. Bacteroidetes were detected in the intestines of people who lost fat; however, Prevotella was located in the intestines of those who lost 5.1 pounds (2.3 kilograms) more body fat than Bacteroidetes was discovered. This suggests that Prevotella may have a role in maintaining a healthy body weight. (2)
Plants may contain flavonoids, which are a particular kind of antioxidant compound. Flavonoids, linked to a reduced risk of weight gain, can be broken down by the bacteria in your digestive tract. (2)
The bacteria that live in your digestive tract have the potential to influence how your intestines absorb lipids from the food you eat. Because of this, the quantity of fat stored in your body may be affected. (2)
The bacteria in your digestive system can alter your body mass index because they affect how your body processes food (BMI). In some individuals, digesting certain gut microbiota responsible for breaking down dietary fiber may promote weight loss. (2)
Affecting Inflammation
When your immune system reacts to ward off infection, inflammation can develop as a secondary complication due to this process. Another potential contributing element is one’s poor dietary habits. Consuming an excessive amount of fat, sugar, or calories, for instance, may lead to an increase in the number of inflammatory chemicals that are present in the blood and adipose tissue. (3)
The bacteria usually found in your digestive tract are one factor contributing to the development of inflammation. Inflammation is brought on by a substance known as lipopolysaccharide, or LPS for short, which is triggered when it enters the bloodstream. Certain organisms can produce this chemical. (3)
Mice that were either given LPS or fed a high-fat diet saw equivalent weight gain, and their blood sugar and insulin levels grew in a manner that was also comparable. (3)
As a consequence of this, the production of LPS and inflammation by certain bacteria in the gut may be a contributor to the development of insulin resistance as well as obesity. (3)
According to a study that included 292 participants, people with substantial body mass indexes had lower levels of variety in their gut flora and greater levels of C-reactive protein. They conducted this research in the United States. (3)
On the other side, studies have shown that certain strains of bacteria usually found in the colon can lessen inflammation, leading to less weight gain. Inflammatory substances can enter the bloodstream when the intestinal tract is not effectively protected by helpful species of bacteria such as Bifidobacteria and Akkermansia. (3)
The anti-inflammatory benefits of akkermansia help lower both obesity and insulin resistance through research that they carried out on mice. Mice who were given prebiotic fibers increased the number of Bifidobacteria that lived in their stomachs. This led to a reduction in the amount of weight gain they experienced and an improvement in their insulin resistance. (3)
Only lately has research begun to be conducted in this particular field. Consequently, it is not understood how the bacteria that dwell in the stomachs of humans have an effect on inflammatory disorders and obesity at this time.
It is vital to have specific strains of gut bacteria to maintain a healthy gut barrier and keep inflammation under control. Both of these issues, if left unchecked, can lead to weight gain. (3)
Help You Feel Full or Hungry by Producing Chemicals
Leptin, ghrelin, and peptide YY are some hormones your body produces responsible for controlling your hunger. Other hormones involved in this process include peptide YY (PYY). (4)
Some research findings suggest that the bacteria that dwell in your gut may affect both the amount of these hormones produced and whether or not you feel hungry or full. (4)
The breakdown of fiber in the intestines results in the production of short-chain fatty acids by the bacteria that live there. Propionate is the name of one of these compounds. In chemistry, one may come across the compound known as propionate. (4)
One study found that giving propionate to 60 obese persons over 24 weeks led to a considerable increase in the hormones PYY and GLP-1, which regulate hunger. This was the result of the study’s findings. (4)
Users of propionate reported experiencing a reduction in appetite in addition to a slimming down as a side effect. Tablets containing prebiotics, which are substances that are created by bacteria that live in the gut, have also been shown to have a similar effect on appetite, according to a prior investigation that was carried out on the subject. (4)
An increase in the amount of hydrogen produced in the breath was observed after a 14-day daily consumption of 16 grams of prebiotics. This indicates a decrease in hunger, which, in conjunction with an increase in the hormones GLP-1 and PYY, all of which lead one to experience a sense of fullness, is the result of the fermentation that occurs in the stomach. (4)
The chemicals produced by the bacteria in your stomach can contribute to the sensation of fullness. The bacteria in your gut likely are to blame for your hunger, which could affect how much you weigh. (4)
The Foods That Are Good and Bad for Your Gut Bacteria
The bacteria that are located in the digestive tract can thrive on a wide variety of foods, including the following types of foods in particular: Whole grains are distinguishable from refined grains because they have not been subjected to any form of processing. Entire grains are referred to as being in their “natural state.” (5)
They have a high fiber content, which, once broken down by the good bacteria in the digestive tract (such as Bifidobacteria), may make it easier to lose weight and help one keep a healthy weight. (5)
Fruits and vegetables Fruits and vegetables include many different fibers, many of which are beneficial to the bacteria in the digestive tract. The water found in fruits and vegetables is another factor that contributes to the bacteria’s continued viability. (5)
It has been proved that increasing the diversity of gut bacteria by consuming a wide variety of plant-based foods can boost the diversity of gut flora, which is related to maintaining a healthy weight. This connection has been established. (5)
Both seeds and nuts are included. Nuts and seeds have high fiber content and contain healthy fats, making them ideal for growing helpful bacteria in the digestive tract. Both of these nutrients can be found in excellent quantities in nut and seed products. (5)
Dark chocolate, green tea, and red wine are three foods that stand out as particularly high in polyphenol content among the various options available. Some foods that are high in polyphenol include dark chocolate, green tea, red wine, and other similar beverages and foods. (5)
However, the healthy gut bacteria already present in your body can break them down, which in turn supports the growth of good bacteria. The polyphenols found in these foods are not digestible by themselves; however, the healthy gut bacteria already present in your body can break them down. (5)
Foods like sauerkraut, yogurt, kefir, and kombucha are examples of products that have undergone the process of fermentation. In addition to carrying bacteria that are helpful to the body, such as lactobacilli, probiotics can reduce the number of bacteria in the intestines responsible for the disease. (5)
Probiotics: Although taking probiotics isn’t always necessary, doing so may help reestablish healthy gut bacteria after a bout of illness or after taking a course of antibiotics. This is especially true for people who have used antibiotics in the past. (5)
Additionally, there is some evidence that probiotics can aid weight loss interventions.
On the other hand, there is a risk that they will injure the bacteria in your stomach if you consume an excessive number of particular meals, such as those listed below. This is because they will expose your belly to a higher concentration of the specific meal. (5)
Sugary foods and beverages A diet heavy in sugar can encourage the growth of bacteria in the stomach that are harmful to your health, which may contribute to weight gain and other chronic health problems. Consuming a diet high in sugar might cause your body to create more insulin, which, in turn, can increase your blood sugar levels. (5)
Sweeteners made from synthetic ingredients: Artificial ingredients, such as aspartame and saccharin inhibit the growth of beneficial bacteria in the intestines, which may have a role in increased blood sugar levels. (5)
Artificial sweeteners can take several forms, such as saccharin and aspartame. Saccharin and aspartame are two examples of the many different forms that artificial sweeteners can take. (5)
Healthy fats, such as omega-3 fatty acids, are responsible for maintaining a healthy population of good bacteria in the intestines. On the other hand, consuming excessive saturated fats may encourage the growth of germs responsible for the disease. Some examples of foods that are high in unhealthy fats are as follows:
Consuming fermented foods, including whole grains, fruits, vegetables, and other whole foods, are beautiful strategies to maintain healthy gut flora. Consuming an excessive amount of foods high in sugar, artificial sweeteners, and unhealthy fats can, on the other hand, cause damage to the flora that lives in your gut. This damage can occur when you eat a lot of these things. (5)
The Bottomline
Your body is home to trillions of bacteria, each of which has the potential to harm your health in a variety of ways. Your immune system is constantly fighting off the effects of these bacteria. (6)
Your immune system is engaged in a never-ending battle against the harmful effects of these germs. The bacteria usually found in your gut can affect how your body digests food, how fat is stored, and how hungry you feel. (6)
Consequently, keeping a healthy balance of bacteria in the stomach may be advantageous for maintaining a healthy weight. Remember that foods high in fiber, such as whole grains, fruits, vegetables, nuts, and seeds, can help promote the growth of healthy bacteria in the intestines and benefit digestive health. (6)
References:
- https://www.health.harvard.edu/staying-healthy/do-gut-bacteria-inhibit-weight-loss
- https://www.medicalnewstoday.com/articles/gut-bacteria-are-major-player-in-weight-loss-success
- https://www.eatingwell.com/article/7918818/gut-health-and-weight-loss/
- https://www.webmd.com/diet/obesity/news/20210917/gut-microbiome-weight-loss
- https://www.healthline.com/nutrition/gut-bacteria-and-weight
- https://atlasbiomed.com/blog/link-between-gut-bacteria-and-weight-loss/
