Our microbiota, that is the ecosystem of living, microscopic organisms present in our digestive system, interacts dynamically with our metabolism.
Recent discoveries in this field reveal that microbial diversity can play a crucial role in nutrient assimilation and, ultimately, in weight management.
So can we modulate the composition of our microbiota to promote weight loss?
This is where adjusting our diet comes into play, offering a fascinating opportunity to shape our silhouette by wisely nourishing our gut flora. I’ll explain everything you need to know about the power of the microbiota in weight loss.
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How the microbiota influences our body shape
Diverse microbiota, better nutrient absorption
The answer lies in the biodiversity and density of this microbial ecosystem.
Research shows that obese people often have a less diverse microbiota than lean people. This diversity, or rather its absence, can influence the assimilation of nutrients.
For example, some bacteria, known as “super extractors“, such as Bacteroides thetaiotaomicron, are remarkably efficient at extracting calories from food.
Thus, two individuals eating the same meal could store different amounts of calories, depending on their gut flora.
The importance of genes
But that’s not all. Recent studies suggest that the composition of our microbiota could even predict our propensity for obesity.
The genes of our microbiome, linked to the digestion of carbohydrates and proteins, can provide clues about our ability to lose weight, as suggested by this article.
For example, a gut microbiota adept at breaking down starches is often associated with difficulty losing weight.
On the other hand, the presence of the bacterium Akkermansia muciniphila is often a sign of a metabolism that promotes leanness, as shown by this study.
Inflammation and metabolic risks
Finally, an imbalance of the microbiota can lead to chronic inflammation. This promotes weight gain and increases the risk of metabolic diseases.
The key? Ensuring the richness and diversity of our microbiota for optimal weight management.
So, how can we take care of our microbiota to maximize our weight-loss efforts? Here are some tips that I often share during my consultations.
My advice for rebalancing your microbiota for weight loss
Adjusting your diet to directly influence the microbiota
To positively influence the composition of a microbiota, I recommend modulating your diet.
By adjusting our diet, not only do we modulate the bacterial populations in our gut, but some experts even believe that this could steer us toward a microbiota that favors weight loss.
My nutrition tips
Dietary fibers are the best friends of your microbiota. They feed the good bacteria and promote their growth.
Include more vegetables, fruits, and whole grains while varying the sources daily.
Simple sugars consumed daily damage your gut balance. Sodas, candy, pastries, ice cream, and processed ready-made meals promote the growth of harmful bacteria in your microbiota and affect your waistline.
🎧 Listen to our podcast | Fibers: a how-to guide
Personalized supplementation
The use of dietary supplements containing probiotics and prebiotics can help rebalance your microbiota.
However, not all strains are universal. The strains that ‘work’ will vary from person to person.
Taking a probiotic is like sending a registered letter to your microbiome. If the probiotic strains don’t use the same codes as your gut bacteria, the effect will be diminished. Don’t hesitate to explore different strains.
Prebiotics such as inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS), pectin, acacia gum, lactulose, resistant starches and beta-glucans feed your microbiome. It’s a fertilizer.
It is useful to choose the appropriate prebiotic(s) to stimulate ‘good bacteria’. The ones you need to strengthen.
