The human gut is home to trillions of microorganisms. These organisms include bacteria, fungi, parasites and viruses.This may sound like a problem, but most of these organisms are there to help, not harm your body. The environment in which these organisms live is called the microbiome. The microbiome helps promote good health and may reduce weight gain.
The gut microbiome is one of the most complex systems in the human body. Scientists say it plays a key role in helping digest food and convert it into energy. One study also suggests there may be a link between a healthy gut microbiome and weight loss.
What is the gut microbiome?
The gut microbiome is the term for the complex ecosystem of bacteria, viruses, protozoa, and fungi found in the gastrointestinal tract.
Each person’s gut microbiome is unique, with a personalized microbial balance. These invisible organisms aid in nutrient absorption and the production of enzymes, vitamins, amino acids and short-chain fatty acids (SCFA).
A balanced microbiome with a diverse population of organisms plays an important role in processing the food you eat and converting it into energy. If your microbiome becomes imbalanced, health issues such as increased inflammation, metabolic disorders, and weight gain may occur.
4 ways your gut microbiome may affect your response to weight loss
Scientists are still studying the relationship between gut microbiota and weight loss. There are many unanswered questions about how the microbiome affects body weight. But some research so far suggests that gut microbes may help boost metabolism, reduce hunger and reduce fat accumulation.
1. Microbiome diversity affects the energy you get from food
Research shows that having a diverse and balanced microbiome in your gut is beneficial. A diverse microbiome helps extract energy from food, defend against harmful pathogens, and influence inflammatory responses.
A balanced gut requires many different types of microorganisms that can perform all the necessary functions of digestion and energy conversion. This diversity ensures that there is always a certain number of microorganisms available to break down food and convert it into energy.
Research shows that the best foods for your microbiome are actually diverse foods. Eating a variety of foods can help support microbial diversity and balance your gut microbiome. Different microorganisms like different foods, and when their favorite food is present, they thrive.
Changing your diet and getting plenty of fruits and vegetables is a great way to help achieve your gut health and weight loss goals.
Interesting facts: When you track your diet with MyFitnessPal, you’ll receive a snapshot of weekly reports summarizing how much fruits, vegetables, protein-rich foods, and sweets and snacks you eat.learn more
2. Gut bacteria can regulate appetite hormones
The gut microbiome can influence hormones that influence appetite. A comprehensive literature review published in 2021 examined the relationship between the gut microbiome and appetite hormone levels. The authors conducted experiments on rodents and found that the abundance of microorganisms in the intestines is related to leptin signaling. Leptin is a hormone that tells your body that you are full.
The same article showed that there is a complex relationship between the microbiome and the hormone ghrelin. Ghrelin triggers feelings of hunger. Some evidence suggests that taking prebiotics inhibits ghrelin signaling, thereby reducing appetite.
Finally, the article talks about the impact of the microbiome on insulin. Insulin is a hormone that triggers feelings of fullness after eating. The authors note that fewer types of gut bacteria are associated with higher insulin resistance, which may predispose people to overeating. Therefore, a diverse microbiome could improve insulin sensitivity and make diabetes treatment easier. Combined with physical activity, it can also help improve body composition and promote weight loss.
3. Gut bacteria help produce short-chain fatty acids
One of the functions of the intestinal microbiota is to break down dietary fiber through the fermentation process. A 2019 article in the journal Nutrition Advances reviewed how the fermentation process converts fiber into short-chain fatty acids (SCFA).
SCFA are an important source of energy for the digestive tract. Fermentation and production of SCFA may also contribute to:
- feeling full
- mineral absorption
- Reduce inflammation
- lose weight
One area of interest is the relationship between SCFA and diabetes. A 2024 review of previous research concluded that higher SCFA concentrations (which means there are more SCFAs in the gut) are associated with lower fasting insulin levels. This could be good news for managing type 2 diabetes.
A 2022 article examined the relationship between SCFA and weight loss. Experts point to a correlation between gut microbiota function, production of short-chain fatty acids SCFA, and successful weight management, but the exact reasons remain unclear. The authors suggest that diets containing high amounts of high-fiber foods may promote increased production of SCFA and SCFA-producing bacteria to support weight management.
The good news is that while scientists are working to determine exactly why high-fiber foods and SCFA improve health, you can take advantage of their benefits. Research shows that SCFA production can be increased by eating a healthy microbiome diet rich in high-fiber foods such as fruits, vegetables, and whole grains.
MyFitnessPal’s Nutrition Tracking Tool provides an easy way to help you track and adjust your dietary choices. The app shows you the fiber content of the foods you eat, so you can decide to increase your fiber intake if needed to help strengthen your gut microbiome. Research shows that 95% of Americans don’t eat as much fiber as they should. Tracking is a great way to make sure you’re getting the right amount of fiber.
The app can also provide you with recipes and meal suggestions to increase the variety of foods you eat and improve the diversity of your microbiome. Check out these and all the great features on the MyFitnessPal app.
4. Good bacteria can regulate your fat storage
Gut microbiota isn’t just about digestion. It also plays a role in fat storage. A 2022 article describes a study in mice that showed certain types of gut bacteria caused their intestines to absorb more glucose. More glucose in the gut means more fat synthesis in the liver. On the other hand, some bacteria actually inhibit fat storage.
This means that the type and diversity of bacteria in your gut may affect your weight by inhibiting fat storage or triggering fat synthesis, but more research in humans is needed. Balancing gut bacteria may be the key to weight control.
bottom line
The gut microbiome is a complex ecosystem that is unique to each individual. Researchers are just beginning to understand all the ways the gut microbiome affects health and weight.
What we do know is that dietary choices can have a positive impact on gut health. A balanced diet that includes a variety of fiber-rich foods may provide the greatest benefit to your gut microbiome.
