Repair Your Gut Bacteria and Lose Weight
What you eat affects your gut bacteria or microbiome which can cause weight gain. A diet of unprocessed foods that are high fiber, lean proteins, vegetables and healthy fats are ideal for a healthy gut. Cutting out sugar and refined carbs helps to improve your gut health for weight loss.
Gut Health is Important
The gut has been revealed as a link to many problems including allergies, autism, cancer, depression, diabetes, eczema, fibromyalgia, heart disease and immune system problems. Based on scientific studies, the gut is being referred to as our second brain. Your gut helps with digesting food, regulating hormones, producing vitamins and getting rid of toxins. There are trillions of bacteria in your gut and too many of the wrong ones may seriously damage your health.
Foods for a Healthy Gut
Foods with healthy gut bacteria include cultured dairy products (keifer, cheese and yogurt), fermented vegetables (beets, carrots, green beans, kimchi and sauerkraut), fermented beverages (kefir and kombucha), and Omega-3 and monounsaturated fats (almonds, avocados and extra-virgin olive oil). Inflammatory fats like Omega-6 vegetable oils, although beneficial for some functions, reduce gut health when consumed in excess. According to Joseph Hibbelin, M.D., a psychiatrist at the National Institute of Health, too much Omega-6 causes a dietary imbalance which may increase risks of cancer and diseases like obesity, depression, dyslexia, hyperactivity.
Gut Bacteria and Your DNA
A study at Cornell University has determined DNA influences gut bacteria and having a higher numbers of Christensenellaceae bacteria in your gut has been linked to being lean and having less of it has been linked to being obese. They found DNA strongly influences the types and dominance of microbial colonies in your gut which impact our health.
Lean people have higher bacteria counts and higher variations. A study at the Washington University School of Medicine found that the lean population have 70% more gut bacteria which is more diverse than that of the overweight population. Those with less gut bacteria and less types of gut bacteria benefit from supplementation and dietary changes.
Diet also influences the microbiome and is something we can control.
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- Fritsche, Kevin L. (2015, May) The Science of Fatty Acids and Inflammation. Retrieved from nutrition.org
- Gashler, Krisy (2016, May 11) Human DNA influences gut bacteria. Retrieved from cornell.edu
- Strait, Julia E. (2017, March 3) The Father of the Microbiome. Retrieved from wustl.edu
- Weil, Andrew (2007, February 22) Balancing Omega-3 and Omega-6. Retrieved from drweil.com