The importance of the gut in regulating weight and health has now been identified. A healthy microbiota is a prerequisite for good weight management.
The microbiota is made up of thousands of bacteria that live in our intestines and are now considered an organ, such is their importance to the health of an organism.
In recent years, there have been several publications associating the intestinal microbiota, formerly known as intestinal flora, with obesity and the tendency to gain weight through an increase in fat mass.
Scientific research in this area has shown that a change in the composition of the microbiota can lead to an increase in body fat mass because there is greater efficiency in storing the energy that food provides, including fiber. Basically, it's as if we take advantage of and store all the energy that a food provides in the form of fat.
Which bacteria live in the gut and are associated with weight?
There are various types of bacteria, with the Firmicutes bacterial phylum appearing to increase the predisposition to increase body fat mass and the Bacteroides phylum being associated with a protective effect in relation to increasing body fat mass.
Firmicutes increase the energy used from food and provide short-chain fatty acids that shape hepatic (liver) and fatty tissue metabolism, favoring an increase in fat mass. It is known that in obesity there is a relative preponderance of the Firmicutes Phylum compared to the Bacteroides, and it has been shown in a scientific study (Gut Microbiota from Twins Discordant for Obesity Modulate Metabolism in Mice Science, 2013) that with the same diet and calorie intake, transplanted animals with obese microbiota gain more weight than mice with lean intestinal flora. This study also found that a diet rich in unhealthy fats and sugars promotes a microbiota similar to that of an obese person, with a greater relative importance of Firmicutes and less of Bacteroides.
The intestinal microbiota modulates the concentration of certain neurotransmitters such as serotonin and GABA - through a bacterium called Akkermansia - which influence the control of hunger and satiety, leading to weight control. Thus, a decrease in Akkermansia seems to decrease the concentration of serotonin and GABA, leading to a decrease in satiety and an increase in hunger, thus increasing food intake and, consequently, weight gain. Scientific research over the last two decades has therefore highlighted the importance of the role of the microbiota in weight control, confirming that an appropriate intervention in weight management involves designing strategies that promote a healthy gut.
Intestinal microbiota imbalance
Intestinal dysbiosis, which is characterized by inflammation in this organ, consists of an imbalance between the number of unhealthy, pathogenic bacteria and the number of healthy bacteria, leading to a set of symptoms such as:
- Chronic fatigue
- Digestive changes
- Constipation
- Abdominal distension - bloated belly
- Flatulence
- Inflammatory diseases and/or diseases of the immune system
There are some factors that increase the imbalance of the intestinal microbiota, such as
- Gluten
- Milk
- Antibiotics
- Antacids - make it harder to digest proteins
- Stress
- Toxins/Xenobiotics
- Genetic manipulation
- Sugar
- Processed foods
- Sweeteners
- Food additives
- Soft drinks
- FODMAP foods (e.g. onions, garlic, some types of fiber, etc.)
How do we assess changes in the microbiome?
As always in health, the first step is to carry out a good diagnosis.
Evaluating the DNA of your microbiota (through your stool) allows us to understand the health of your gut and why you have various symptoms that take away from your quality of life. At our Institute we provide a Microbiome Evaluation Kit, which can be sent directly to your home and which will then be picked up and analyzed in the laboratory. After the diagnosis, you will be prescribed a personalized therapy that will include a specific diet plan and a personalized supplementation plan.
Factors that contribute to the balance of the microbiota
While some of the factors that contribute to its imbalance are known, some studies have shown what can help balance the microbiota. Examples include:
- Prebiotics - are undigested nutrients, essentially fibers, such as inulin, oligofructose, fructooligosaccharides and polydextrose, naturally present in food. As they are neither digested nor absorbed in the small intestine, they will constitute your food substrate and thus stimulate your microbiota's growth and/or activity;
- Probiotics - found in various types of fermented foods such as kefir in milk or water, miso, tempeh, kombucha, sauerkraut, pikles;
- Polyphenols - these are natural substances, mainly from fruits and plant-derived drinks, such as cocoa tea, green tea, red fruits, citrus fruits, açaí;
- Bone broth - rich in phosphorus, magnesium, calcium and collagen;
- Apple cider vinegar - increases the acidity of the stomach;
- Apple puree;
- Ghee butter - lactose and casein free;
- Coconut oil - rich in Vit E and lauric acid, it is considered an antifungal;
- Aléo vera;
- Ginger - has an anti-inflammatory action;
- Pumpkin seed oil - increases the production of stomach acid;
- Green banana
Are probiotics and food supplements a solution?
Probiotics are live microorganisms which, in adequate quantities, confer health benefits. Their consumption contributes to the modulation of the intestinal microbiota, through the development of beneficial bacteria that act to prevent the proliferation of pathogenic (harmful) bacteria. The probiotics most commonly used to balance the microbiota and which seem to promote better weight management are:
- Lactobacilli gasseri;
- Lactobacilos helveticus;
- Lactobacilli rhamnosus;
- Bifidobacterium animalis
In addition to probiotics, some fatty acids also play a key role. This is the case, for example, with butyrate acid, which reduces inflammation and stimulates satiety hormones, leading to hunger control and consequently weight control. Ghee butter is an example of one of the foods that contains this type of fatty acid and should be part of the diet to promote intestinal health.
In the area of supplements, it is important to be aware that the decision to supplement should be made by a health specialist who will have to assess the specific needs of each person so as not to overdose. However, here are some of the substances that most contribute to balance:
- Omega 3
- Zinc
- Vit. B Complex
- Magnesium
- Turmeric
- Propolis
- Digestive enzymes
- Berberine
- Q10
- Vit D
- Quercitin
- L- Glutamine
