'I'm a nutritionist - a healthy gut can control hunger and aid weight management'
Gut health is important for weight management
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Weight loss is achieved by a combination of factors and many slimmers know the importance of exercise and diet.
What is perhaps lesser known, however, is the key part our guts play in weight management and appetite.
Nutritionist at Bio-Kult Rob Hobson spoke exclusively to GB News to share how disruptions in our gut microbiome can impact our weight.
The complex relationship between gut health and weight is emerging as a crucial factor in understanding how our bodies regulate appetite and store fat.
A nutritionist discussed the role of the gut in weight loss
PARecent research has highlighted how the delicate balance of bacteria in our digestive system plays a vital role in controlling weight through various biological mechanisms.
These gut microbes influence everything from our hunger signals to how efficiently we extract energy from food.
According to the nutritionist, disruptions in our gut microbiome can significantly impact our weight management efforts through multiple pathways.
The complex interaction between gut bacteria and our metabolism affects, not only how we process food, but also our energy levels and inflammatory responses.
Rob said: "A balanced gut microbiome is known for producing short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate when it ferments fibre in our diet.
"These SCFAs don't just aid in digestion - they act as signalling molecules to our brain, helping regulate hormones that control hunger, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1)."
When this delicate system is disrupted, it can lead to increased appetite. The expert added: "When the microbiome is disrupted, SCFA production decreases, which may reduce satiety signals to the brain. This disruption can lead to a weakened feeling of fullness after meals, potentially increasing appetite and the likelihood of overeating.
"Dysbiosis (an imbalanced gut), can change the ratio of key bacterial groups - specifically, increasing Firmicutes relative to Bacteroidetes."
Simply put, bacterial imbalances have direct implications for weight gain.
The nutritionist continued: "This shift, often seen in obesity, is significant because Firmicutes are highly efficient at extracting calories from indigestible carbohydrates, converting them into energy that the body can absorb.
"The gut-brain connection plays a vital role in controlling our eating habits and food choices.
"The gut-brain axis is a communication network that links gut health to brain functions, including those related to mood and appetite."
This connection influences our eating behaviour through complex chemical processes.
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Diet and supplements can help with a healthy gut
GETTY"Beneficial gut bacteria help produce neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which influence both mood and, indirectly, food cravings.
"When these beneficial bacteria are outnumbered by others, neurotransmitter production can decline, affecting mood and may drive comfort eating as a coping mechanism."
This suggests that maintaining healthy gut bacteria is crucial for both emotional well-being and appetite control. While supplements may seem like an easy solution for weight management, the expert warned against viewing them as a magic bullet.
"No nutritional supplements are going to help you to lose weight. Not directly anyway. Probiotics can be used as part of a broader gut health strategy," he explained.
"Diet has the most significant impact on gut microbiome composition. Fibre-rich foods, such as vegetables, whole grains, and legumes, feed beneficial bacteria and promote a healthy gut environment."
A holistic approach will yield better results. The nutritionist recommended focusing on fibre-rich foods in your daily diet.
Rob stated: "Probiotic supplements can be part of a holistic approach that includes exercise, sleep, and stress management, all of which impact gut health and, subsequently, weight.
"Opt for a fibre-rich diet. Vegetables, fruits, whole grains, and legumes are essential for feeding beneficial bacteria.
"Fermented foods like yoghurt, kefir, kimchi and sauerkraut introduce beneficial bacteria and support microbiome diversity.
"Adequate hydration helps maintain mucosal lining in the gut, which supports microbiome health and nutrient absorption.
"Also, reduce ultra-processed foods. These can disrupt gut health by altering microbiota composition and reducing microbial diversity."
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