What is the gut microbiome?
Gut microbiome is the term for the complex ecosystem of bacteria, viruses, protozoa and fungi in the gastrointestinal tract.
Each person’s gut microbiome is unique and has a personalized microbial balance. These unseen organisms contribute to nutrient absorption and the production of enzymes, vitamins, amino acids and short-chain fatty acids (SCFA).
A balanced microbiome with diverse populations of organisms plays an important role in processing the food you eat and converting it into energy. If your microbiome becomes unbalanced, it may increase health problems such as inflammation, metabolic disorders and weight gain.
4 Ways Your Gut Microbiome May Affect Your Response to Weight Loss
Scientists are still studying the relationship between the gut microbiome and weight loss. There are still many unanswered questions about how the microbiome affects weight. But some of the research to date suggests that gut microbes may help boost metabolism, reduce hunger and minimize fat accumulation .
- Microbiome diversity affects the amount of energy you get from food
Research has shown that having a diverse and balanced microbial population in the gut is beneficial. A diverse microbiome helps extract energy from food, defends against harmful pathogens, and influences inflammatory responses.
A balanced gut requires many different types of microbes that perform all the necessary functions of digestion and energy conversion. This diversity ensures that there is always a group of microbes that can break down food and convert it into energy.
Research has shown that the best foods for the microbiome are actually diverse foods. Eating many different foods can help support microbial diversity and balance the gut microbiome. Different microbes like different foods and thrive when their favorite foods are available.
Changing your diet to include plenty of fruits and vegetables is an excellent way to help you achieve your gut health and weight loss goals.
- Gut Bacteria Can Regulate Appetite Hormones
The gut microbiome affects hormones that influence appetite.2021 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 they found that a gut with a wide variety of microbes was associated with leptin signaling. Leptin is a hormone that tells your body that you have eaten enough food.
The same article suggests that there is a complex relationship between the microbiota and the hormone growth hormone-releasing peptide. Growth hormone-releasing peptide triggers hunger. Some evidence suggests that taking probiotics inhibits growth hormone-releasing peptide signaling, which reduces appetite.
Finally, the article talks about the effect of the microbiota on insulin. Insulin is a hormone that triggers satiety after eating. The authors note that fewer types of gut bacteria are associated with higher insulin resistance, which can make people prone to overeating. Thus, a diverse microbiome could improve insulin sensitivity and make diabetes easier to manage. Combined with physical activity, it could also help improve body composition and promote weight loss.
- Gut bacteria contribute to the production of short-chain fatty acids
Short-chain fatty acids are an important source of energy for the digestive tract. Fermentation and production of short-chain fatty acids may also contribute:
Satiety
Mineral absorption
Reduction of inflammation
Weight loss
One area of interest is the relationship between short-chain fatty acids and diabetes.2024 A review of previous studies concluded that higher concentrations of SCFA (which means more SCFA in the gut) were 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 noted a correlation between gut microbiota function, short-chain fatty acid production, and successful weight management, but the exact reason for this is unclear. The authors noted that diets containing high amounts of high-fiber foods may promote increased production of short-chain fatty acids and short-chain fatty acid-producing bacteria to support weight management.
- beneficial bacteria can regulate your fat storage
The gut microbiota does more than just digest. It also plays a role in fat storage.2022 An article describes a study in rats that showed certain types of gut bacteria caused the rats’ intestines to absorb more glucose. More glucose in the gut means more fat synthesis in the liver. On the other hand, some bacteria actually inhibited fat storage.
This means that the type and diversity of bacteria living in the gut may affect your weight by inhibiting fat storage or triggering fat synthesis, but more research is needed in humans. 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 in which the gut microbiome affects health and weight.
What we do know is that dietary choices can positively impact gut health. A well-balanced diet that includes a variety of fiber-rich foods may provide the greatest benefit to your gut microbiome.
