For years now people have been under the misconception that a severe diet without too much carbs, and fat aids weight loss. However, doctors explain maintaining healthy gut can also result in successful weight loss. The word “gut health” is a hot topic these days. A simple Google search reveals a lot of words like probiotic, prebiotic, fermented foods, microbiome, microbiota, and common flora have surfaced in the everyday chatter. But what do these words have to do with a healthy diet and gut health? The commensal microbes present in the gut have plenty of health benefits beyond helping with digestion. The microbiota helps improve heart health, minimizes the risk of colon cancer, improves mood by producing essential neurotransmitters, and above helps maintain a healthy weight.
This article outlines how a healthy gut helps weight loss and how one can maintain a healthy diet. If one is planning to undergo gastric sleeve surgery, maintaining a healthy gut is a must to ensure good results. Gastric sleeve surgery cost in Turkey is comparatively less that several countries, but with equally good quality of services.
Gut bacteria and weight loss
The human large intestine harbors trillions of beneficial microbes that constitute the gut microbiota. The mutually beneficial microbes establish an ecosystem which aids in vital functions such as metabolism, hunger, and digestion. The lack or imbalance of good microbes leads to various problems such as improper digestion, obesity, mood swings, and more. The recently discovered microbes Akkermansia muciniphila and Christensenella minuta are often associated with weight loss. These two bacteria maintain slim physique and are highly found in slim individuals.
The bacterial species Akkermansia muciniphila feeds on the mucous layer of the intestine and forms a barrier over the intestine lining. The bacteria also produce acetate (short-chain fatty acid) and helps regulation of body fat storage and appetite. Christensenella minuta is also a recently studied bacterial species associated with weight loss and its presence depends on the genetic makeup, not everyone will have these bacteria.
People must understand that the gut microbiota doesn’t directly affect weight loss, instead, it regulates the healthy metabolism of fat and promotes other factors that contribute to weight loss and gain. Researchers believe that the microbiome plays a huge role in processing food. It also determines the calorie intake by the body. The microbes are speculated to alter insulin sensitivity to regulate sugar levels in the blood and thus burn stored body fat.
Effect of Gut microbiota on hunger
The gut microbiota also affects hunger in humans. For instance, the bacteria Helicobacter pylori reduce the production of ghrelin, the hunger hormone by the stomach. Excess Helicobacter pylori in the gut results in ulcers and stomach cancer, on the other hand, low concentration leads to increased hunger hormone production leading to excess intake of food.
To maintain a healthy balance, there has to be adequate levels of various microbes and the best way to do it is to consume food that enhances the level of normal flora. Here are some tips to boost gut health.
Eat more fiber
Doctors suggest fiber intake nourishes microbes and balances weight. According to researchers, intake of 30 g fiber a day helps maintain the level of microbes that aid weight loss. Also, one must take healthy fiber instead of unhealthy fiber from processed food. It works better with vegetables, fruits, and whole grains. These foods also act as probiotics and provide a fresh supply of normal flora. People can also try other sources of fiber such as cereals and bananas.
Adding color to the diet helps enrich the gut flora. Adding color doesn’t refer to processed food instead of fruits and vegetables. Eat a lot of fruits, vegetables, and whole grains to improve protein and fiber levels. A lot of people lack the nutrients required for the proper metabolic functioning of the body. This phenomenon is known as the phytonutrient gap. People can improve the nutrient gap easily with The rainbow.
Red – Includes food like Apples, cherries, cranberries, red onion, tomatoes, red cabbage. The veggies and fruits are rich in anti-inflammatory properties, antioxidants, immune system, and improve good bacteria.
Yellow – one can consume foods such as Apples, bananas, lemons, ginger, yellow onions, corn that are rich in antioxidant properties. It also boosts the gut microbiome and reduces blood sugar level. The gut microbiome is the bacteria found in your intestines that influences your overall health, especially your skin. Gundry MD Polyphenol Dark Spot Diminisher’s formula is a potent mix of antioxidants that aim to help skin appear brighter, more youthful, and rejuvenated. Read Dark Spot Diminisher reviews here.
Orange – orange food includes Oranges, apricots, mangoes, carrots, turmeric, yams. These are rich in antioxidants and improve gut health and fertility.
Green – The common members are Brussels sprouts, green tea, olives, green apples, artichokes, greens, cabbage. Maintains healthy blood regulation and promotes the growth of commensals.
Blue-purple – one can take Blueberries, blackberries, prunes, purple grapes, purple cabbage, purple kale, plums.
A lot of research supports that lack of gut microbiota diversity leads to weight gain. Keeping this in mind one always has to consume plenty of fiber and nutrient-rich food.
Don’t forget the probiotics
The prebiotics are like fertilizer for the microbial garden while probiotics resemble seed. The probiotics introduce the gut to a diverse range of microbes. To achieve this, eat foods like yogurt, kefir, sauerkraut, and miso. Probiotics rich in diverse microbes are readily available and are capable of doing the magic in your gut.
Prebiotics are equally important
Prebiotics is nothing but food rich in fiber. Not all fiber is prebiotics, but all prebiotics are fiber. Only when the probiotic has a healthy substrate to feed on, will multiply and make the gut healthy. That is why probiotics are an effective way to fight yeast overgrowth and restore harmony in the digestive system. A healthy digestive system has been linked to improvements in mental health and immune response. Dietary supplements like Morning Complete are designed to support regular digestive function and overall wellness.
A well-balanced diet combined with proper exercise boosts gut health to stellar heights. A healthy gut in turn maintains body weight and enhances weight loss success.
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