Do you want to lose weight and you have tried everything you can to no avail? Then try to increase good gut bacteria with your diet and your lifestyle. Gut bacteria are also important determinants to the degree at which you can lose weight.
“You are what you eat”. That is one of the most popular statements people say in relation to food and losing weight. You either eat into health or out of health.
Surprisingly, when two people eat the same kinds of food, the results can still end up being incredibly disparate. One can end up obese while the other maintains an averagely sized physique.
A study by the Head of the Department of Nutrition, Exercise and Sports at the University of Copenhagen, Denmark, Professor Arne Astrup seems to has provided the answer.
The study reveals that there are certain bacterial species play an important part in weight regulation and loss.
Thus, in order to effectively achieve weight loss, an individual needs to increase their good gut bacteria. It has been proven that one’s gut bacteria is a major determinant on how fast one’s obesity treatment would be.
It is therefore important for people who are keen on losing weight to increase good gut bacteria. As the study shows, it is important for weight loss.
The following are ways you can restore healthy gut flora, get good gut bacteria, benefits and boost your immune system.
How to Increase Good Gut Bacteria Naturally and Lose Weight
1. Get enough sleep
A recent study has shown that getting enough sleep is a good way to increase good gut bacteria.
Avoid getting deprived of your sleep because research has shown that it is going to affect your gut bacteria negatively.
When this occurs, it will disrupt the functioning of your gut bacteria which is not good for your weight loss.
Lack of sleep could also lead to inflammation in your fat tissue.
People who do shift work are prone to becoming obese. This definitely has to do with their gut bacteria as their regular interrupted sleep makes them more likely to gain weight.
Note that, the recommended time for sleeping should be at least six hours, and anything less than that could make your gut bacteria bad, thereby rendering your weight loss a waste.
2. Fast at intervals
The bacteria that live in your gut have a rhythmic behavior over a period of 24 hours. In the case of obese patients, that cycle is different, probably because hormone cortisol is usually blunted in obesity.
The good news is that you can get the circadian gut cycle to run normally when you consider intermittent fasting.
A good way to practice this is eating a balanced diet during the day, and not getting involved in those tempting midnight snacking.
Note that even though studies have not gotten a conclusive proof about intermittent fasting to increase good gut bacteria for losing weight.
Remember that you need to avoid taking junk food especially at night. This is because one of the causes of obesity is eating food with little or no nutritional value.
Note also that when taken at midnight, it would make the gut bacteria bad which is not a good way of reducing weight. It is therefore recommended that you avoid taking junk food, especially at night.
3. Take a lot of vegetables
For good gut bacteria diet, one of the important types of food that should not be absent from your diet is fiber. It is very helpful to increase good gut bacteria, and in the long run, lose weight.
In line with that, fresh vegetables should be taken a lot as they are a good source of fiber. If possible, don’t let your diet revolve around a limited set of vegetables, but a variety of them to make it ideal.
This is because eating a limited variety of vegetable would only be useful in getting you a limited range of gut bacteria. This would not have lot of benefits as there are diverse gut bacteria.
Sticking with a limited variety of fiber will only be shortchanging you. As a result, you will not be losing weight as fast as you should.
You can diversify your fiber contents without significantly changing your cooking procedure. One way to do that without getting confused is to group them based on how you would like them to be cooked.
For instance, here are three different meals that can be made with a variety of vegetables. They include:
Best Foods to Eat for a Healthy Gut
- Mix vegetables such as squash, cauliflower, eggplant, and beets together.
- Add thyme, rosemary, olive oil, vinegar, salt, and pepper to get the desired result.
- Mix tomatoes (might be better if cooked, depending on what you like), broccoli, cauliflower, Brussels sprouts, cabbage, kale, eggplant, and red pepper to maximize antioxidants and nutrients.
- Mix mushrooms, spinach, kale, red and yellow bell pepper, garlic and other vegetables to achieve a wonderful meal.
Adjusting your cooking routine will help you get a variety of fiber. This is a natural way to improve gut bacteria.
4. Consume a diverse range of food
Different species of gut bacteria require different nutrient for their respective growth and survival.
Consuming a diet made up of different food types can lead to a diverse microbiota which is beneficial for the health. It allows for better digestion by letting more gut bacteria to grow and act on the food we consume.
In line with that, one of the natural ways to increase good gut bacteria is to take in a diverse range of food.
The more bacteria you have, the more health benefits they can contribute to.
But then, this is harder to do since it is said that 75% of the world’s food is produced from 12 plants and 5 animal species.
Diet in certain rural regions is seen to be more diverse, which explains why gut bacteria diversity is much greater in the people of the rural parts of Africa and South America.
5. Consume more fermented food products
Fermented products are food products that have been acted upon by bacteria. This makes them foods for good gut bacteria.
Lactobacilli, a bacteria present in people that consume yogurt is a bacteria that can help people stay healthy. These people also have fewer Enterobacteriaceae, a bacteria that have been implicated in inflammation as well as in a number of chronic diseases.
Fermented products definitely benefit the gut bacteria by enhancing its functions. This makes it one of the best natural ways to increase good gut bacteria which would help with weight loss.
6. A plant-based diet
A diet majorly made up of plants have been noticed to decrease the E. coli present in the body.
However, it is important to know that animal-based diet promotes the growth of more gut bacteria than the plant-based diet.
A study found that a plant-based diet led to a reduction in the number of bacteria that cause diseases in obese people. The diet also helps to reduce weight and cholesterol levels.
It is not known whether the absence of meat is why a vegetarian generally produces more healthy gut bacteria. However, vegans tend to live a healthier lifestyle than those who eat meat do.
7. Let there be consistency in your diet
One of the best natural ways to increase gut bacteria for losing weight is when there is consistency in your diet. Gut bacterial composition change due to short-term dietary interventions. Gut bacterial composition evidently goes wayward when people get placed in a kind of extreme diet.
These changes are reversible since gut bacteria are tough and hence they always tend to fall back in line based on what you usually eat.
Hence, consistency is key to cultivating healthy gut bacteria. Stay on your diet and keep at it passionately and you would be doing yourself a favor.
Note that, should you need to incorporate change, introduce it to your diet slowly. This is good practice since it takes a while for your gut bacteria to get used to a new routine.
8. Reduce the consumption of artificial sweeteners
One of the ways you can achieve a healthy gut flora is reducing the rate at which you consume artificial sweeteners.
Artificial sweeteners are substitutes for sugar. They are used in place of sugar. However, they have been implicated to negatively affect bacteria present in the guts.
Aspartame, one of the common replacements of sugar, was shown in a study to reduce weight. However, along with the weight loss, comes impairment of insulin response, thereby causing an increase in the blood sugar.
Clostridium and Enterobacteriaceae are known for their association to diseases when at increased levels. These are present in the body as was found to have been elevated in rats fed with Aspartame.
9. Hit the gym
It is popularly believed that exercise is the perfect way to look as good as you want, but they end up being shocked that it never really helps them come to the level they would like.
They really don’t burn a lot of calories, is what they think. However, the point of losing weight is not about burning calories.
The major reason exercises can be recommended is because it makes the gut bacteria happy. Not many research has been made on this in humans. A study shows that good exercise can increase good gut bacteria.
Good exercise combined with a great diet can yield awesome results. Eat right, work right and you would be doing your body system a big favor.
This makes exercising one of the natural ways to restore healthy gut flora to you.
10. Take a Probiotic
Taking probiotic food is one of the natural ways to increase good gut bacteria for losing weight.
Note that they mostly constitute fiber or complex carbs that can’t be broken down by human cells.
Certain species of bacteria break them down and use them for fuel. Though probiotics can be found on their own, they are present in fruits, vegetables, and whole grains.
Probiotics can also help reduce insulin, triglycerides, and cholesterol levels in obese people. This may help reduce diseases associated with obesity such as heart diseases and diabetes.
There are also probiotics in forms of supplements (probiotic supplements). Lactobacillus strains are the mainly recommended ones.
It has been known to help in the reduction of body fat which helps in weight loss and cholesterol reduction. Lactobacilli are majorly associated with fermented dairy products and you could get dairy-free probiotic supplements too.
It is established that humans are wired differently especially when it comes to weight loss. Therefore, it is unlikely that a method would produce the same results for everyone.
While a method can make some people shed weight, it might have no effect on others.
For a healthy gut bacteria, diligently follow and practice these natural ways. Before you know it, you would increase your good gut bacteria, contributing to a stress-free weight loss journey.