Is There A Connection Between The Human Microbiome & Weight Loss?
The human microbiome is the collective genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body. We have about 10 times as many microbial cells as human cells.
In humans, we are dependent on microbial diversity to help digest our food and produce certain vitamins such as vitamin K, most of the water‐soluble B vitamins; biotin, cobalamin, folates, nicotinic acid, panthotenic acid, pyridoxine, riboflavin, and thiamine. Gut bacteria also produce neurotransmitters like dopamine and serotonin that effect our mood, brain function and brain biochemistry. The microbiome regulates our immune system keeping us healthy by protecting us against disease-causing bacteria. Do gut bacteria also influence weight loss?
One study examined the gut bacteria in 77 pairs of twins, one of whom was obese and one of whom was not.
The study found that those who were obese had different gut bacteria than their non-obese twins. In particular, obesity was associated with lower gut bacteria diversity, meaning there were fewer types of bacteria in the gut (1).
Studies have shown that if the gut bacteria from obese people are put into mice, the mice gain weight. This suggests that gut bacteria could affect weight (2, 3).
Humans can’t digest fiber but certain gut bacteria do. The ratio of two types of bacteria in your intestines may determine how much weight you lose when given a particular diet.
Prevotella is a type of gut bacteria which digests fiber and carbohydrates, and Bacteroidetes is a type of gut bacteria which people who eat more animal protein and fat have more of (4).
62 people in a study were given a high-fiber, whole grain diet for 26 weeks. Those who had more Prevotella in their intestines lost 5.1 pounds (2.3 kg) more body fat than those with more Bacteroidetes in their intestines (5).
Gut bacteria can influence how dietary fats are absorbed in the intestines, which may affect how fat is stored in the body (6).
Your body produces different hormones like leptin, ghrelin, peptide YY (PYY) that affect your appetite. The gut bacteria can produce chemicals that can help make you feel full. By affecting your appetite, your gut bacteria may play a role in your weight (7 , 8).
Studies reveal that certain strains of the Lactobacillus family can help you lose weight. A study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance (9).
The most studied of all the probiotic bacteria to date with effects on weight loss is Lactobacillus gasseri. Numerous studies in rodents have found that it has anti-obesity effects (10, 11, 12, 13).
Not all probiotics promote weight loss, in fact some probiotics may even cause weight gain. The effects depend on the probiotic strain, and may also vary between individuals.
The probiotic strain Lactobacillus acidophilus might lead to weight gain (14).
Organic non-GMO whole grains (15), fruits, vegetables (16), high fibre prebiotic and raw fermented foods (17) all support healthy gut bacteria, while too many pesticides (18) found on non-organic foods, antibiotics (19) found in prescriptions, some foods and drinks, sugary foods (20), artificial sweeteners (21) and unhealthy fats (22) can be damaging to the gut bacteria.
It is recommended to eat a balanced variety of many different organic foods and drinks to support microbiome biodiversity. Do yourself and your gut bacteria a favor by eating plenty of raw probiotic fermented foods and drinks such as sauerkraut, kimchi, natto, kombucha, and coconut milk kefir. Combine these probiotics with organic prebiotic foods such as chicory root, Jerusalem artichoke, onions, garlic, leeks, asparagus, barley, marine algae to increase the population of friendly bacteria, block the growth of harmful bacteria and enhance immune function.
Keep those critters happy, it's all about the small stuff.
Healthfully, Thomas
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