We know that diet and exercise play a huge part in losing weight, but have you ever considered that the balance and variety of your gut bacteria could be playing a part in your ability to lose weight too?
Research demonstrates that having few, different types of gut bacteria (referred to as reduced bacterial diversity) is strongly associated with weight gain and obesity. Evidence also suggests that gut bacteria have preferred food choices too and therefore may influence our desire for certain foods, such as sugar.
It is therefore essential that when you are trying to achieve a healthy weight that you consider your gut health.
My 5 top tips for supporting a diverse and healthy microbiome:
- Fibre: eat a variety of different plant foods with every meal. Choose wholegrains such as brown rice, oats, spelt, barley and wheat.
- Feed your bacteria: choose leeks, onions, garlic, chicory, beans and cold potatoes
- Eat a rainbow: eat a varied and colourful array of fruits and vegetables. Compounds in deeply coloured fruits and veg, such as berries and green, leafy veg, encourage the growth of good bacteria.
- Fermented foods: Include foods such as live, natural yoghurt, kefir, sauerkraut, kimchi and kombucha
- Reduce sugar and sweeteners: sugar feeds less beneficial bacteria and yeasts, such as Candida Albicans, which can lead to an array of unpleasant symptoms such as fatigue, itching, thrush and digestive issues.