If you are looking to start a weight loss journey this New Year, focusing on your gut health is a great place to start. Not only does the gut house a significant portion of our immune system, but it can also be linked to the body’s ability to maintain a healthy weight. Research indicates that certain beneficial bacteria that reside in the gut can aid in weight loss and boost overall metabolism.
Gut health is also essential for the body’s ability to absorb nutrients from food efficiently. If the gut becomes inflamed or the gut lining is damaged, nutrient absorption can be impaired. This can prevent the body from receiving the vital nutrients needed for energy production and metabolism. Consequently, this inefficiency may lead to fatigue and cravings, which can disrupt healthy eating and exercise habits, and ultimately lead to weight gain.
Here are some tips to promote more of the beneficial bacteria in the gut and set yourself up for success in maintaining a healthy weight for the year ahead.
Incorporate Fiber
Fiber is an essential part of a gut-friendly diet, as it serves as the primary food source for beneficial bacteria. In particular, fiber supports the growth of bacteria linked to weight loss and the maintenance of a healthy weight. These good bacteria help digest fiber, and in turn, produce short-chain fatty acids (SCFAs) that promote fat metabolism and help regulate hunger hormones. Including a variety of fiber-rich foods like vegetables, fruits, legumes, and whole grains will help promote the beneficial gut bacteria essential for your weight loss goals.
If you have trouble digesting fiber, you might try cooking your vegetables well. I like to incorporate them into soups, especially blended soups, which I call “predigested,” meaning everything is cooked and blended, making it much easier for the gut to digest.
Limit Sugar
Excessive sugar consumption promotes the overgrowth of pathogens in the gut. This imbalance of gut flora has been closely associated with inflammation, insulin resistance, and ultimately, obesity. By limiting sugar intake, focusing on whole foods, and increasing fiber intake, you’ll promote more healthy bacteria, which will crowd out the pathogenic bacteria. Avoiding sugary snacks, sugary drinks, especially alcohol, and processed foods is a key part of restoring gut balance and supporting your weight loss journey.
If you are looking for a healthier alternative to sugar, try incorporating local raw honey. Local honey can help alleviate seasonal allergies by populating the system with allergens in the area, helping build up the immune system to your local environment. Plus, honey contains antimicrobial and antifungal properties that benefit a healthy and happy gut.
Take a Probiotic
Probiotics are living beneficial bacteria that can help repopulate the gut, especially with those species of bacteria linked to healthy weight management. Certain strains of probiotics may enhance fat storage, increase energy levels, and reduce inflammation, all vital factors in maintaining healthy weight management. Probiotics have also been shown to improve digestion, ultimately leading to better weight management in the long term.
A few food-as-medicine approaches to a daily probiotic supplement would be fermented foods like sauerkraut and kimchi, or a Korean version of sauerkraut. Kombucha, a fermented tea, can also be helpful; just be sure to be mindful of the sugar content in kombucha. Ferments can help populate the GI tract with beneficial bacteria, similar to a probiotic, and are also a great way to help support digestion with each meal.
Eliminate Junk Food
Highly processed foods contain little nutrients and are packed with unhealthy fats, refined sugars, and artificial additives that can harm the gut microbiome. These “empty calorie” foods provide little nutritional value and promote the growth of harmful gut bacteria. Eliminating junk food from your diet helps reset the balance of your gut microbiome, encouraging the growth of beneficial bacteria and supporting better digestion, metabolism, and weight management.
Manage Stress
Chronic stress can do more damage to the gut than we realize. Studies show that prolonged stress can weaken the gut lining and contribute to leaky gut, making it easier for harmful bacteria to enter the bloodstream and wreak havoc on your health. Stress has also been found to alter the balance of gut bacteria, leading to the overgrowth of harmful microbes associated with weight gain. Finding ways to manage stress through practices such as mindfulness, meditation, exercise, or relaxation techniques can go a long way in protecting your gut health and supporting your weight loss goals.
Gut health is a lifestyle, not just a diet, and it is important to incorporate techniques to support a healthy way of life. Although it can be challenging to find time with a busy schedule, I recommend starting by trying to incorporate mindfulness activities a couple of days a week. This could include attending a yoga class, taking a 20-minute walk in nature, or listening to calming music before bed. Finding small ways to relax and de-stress can have a significant impact on your overall health.
Focusing on improving gut health through these steps, like adding fiber, limiting sugar, taking probiotics, eliminating junk food, and managing stress, will create an environment where good bacteria thrive. Not only will this support your weight loss efforts, but it will also improve overall digestion, boost your immune system, and promote better overall well-being. As you kick off the new year, prioritizing gut health is one of the best ways to set yourself up for success in achieving your wellness goals!
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Carley Smith, AKA Fairy Gutmother®, is a Nutritional Therapist, Certified Gut and Psychology Syndrome (GAPS) Practitioner, and Registered Yoga Teacher. Carley became interested in health and nutrition after being diagnosed with Lyme disease and using food as medicine emphasizing gut health to help heal. She became so empowered in the progress of her healing based on diet and lifestyle changes emphasizing gut health that she started her business, Fairy Gutmother® to help others.