How to improve gut health for weight loss

You deserve to feel confident and worthy, no matter your shape.

But if you’re trying to lower your size, let health be your biggest motivation.

Chronic illnesses like diabetes, heart disease and certain cancers become more likely the higher your body mass index (BMI) rises above the generally accepted healthy range (note: there are race, age and gender exceptions).

Thankfully, safely dropping weight leads to far better health and life expectancy.

But do you struggle to shed the extra kilos, despite your best efforts? 

Don’t worry, you’re not alone! Two-thirds of Australian adults are overweight or obese, despite society’s obsession with restrictive dieting. 

What’s missing for so many of us?

It’s time to consider improving your gut health to support your quest to slim down. 

How does gut health affect weight loss? Let’s talk about the emerging scientific research and then look at simple changes you can make to support your gut ecosystem and fit into smaller pants.

TABLE OF CONTENTS

• Scientific connection between gut bacteria and weight loss 
• Which gut bacteria cause weight loss?
• Best foods for gut health and weight loss 
• Best supplements for gut health and weight loss

 

Scientific connection between gut bacteria and weight loss

Your digestive tract contains 100 trillion microbes  – a number higher than all the stars in the Milky Way galaxy!

Amazing, right?

Put this way, it’s easy to see how the gut microbiome could influence every function in your body, including appetite and metabolism.

Our gut bugs can be friend or foe, when it comes to cutting the fat.

A healthy system filled with diverse microbes helps us digest food, regulate cravings and feel full sooner. On the flip side, an abundance of “bad” bacteria increases inflammation and cravings, blocks nutrient absorption, slows digestion and drains energy.

We need more scientific research for this relatively new field, but the results are promising so far.

For example, a 2013 study found that obese participants were more likely to have low gut bacteria diversity, while lean participants tended to have a higher volume of gut microbes with more different species.

Another study examined 77 sets of twins (one sibling in each pair had obesity). Again, researchers found that siblings with obesity usually had fewer bacteria types in their digestive systems than their twins who weren’t obese. 

 

Which gut bacteria cause weight loss?

Our gut microbes mainly consist of bacteria but also fungi, viruses, archaea, and more. 

But not all microbes are created equal! 

Some support our well-being, others cause problems and many are neutral. Specific bacterial strains identified as beneficial for weight management include:

1. Prevotella

We can’t digest dietary fibres; only certain bacteria can. Prevotella is one species that digests fibre and carbohydrates from plant-rich diets. A Danish study put 62 participants on a high-fibre diet for 26 weeks. Individuals with more Prevotella in their intestines lost more weight than participants with more Bacteroidetes (another type of bacteria) in their intestines. Note: the Bacteroidetes-rich participants also successfully lost weight in the study (just not as much).

2. Bacteroidetes

Bacteroidetes are associated with leaner body compositions. Research indicates that individuals with obesity often have a higher proportion of Firmicutes and a lower proportion of Bacteroidetes than moderate-weight individuals.

3. Bifidobacteria

Bifidobacteria help maintain a healthy gut barrier and prevent inflammation from leaking into the intestines from the blood.

4. Akkermansia

Akkermansia muciniphila promotes better metabolic health. This animal study shows that prebiotic-rich foods increased Akkermansia levels in obese and diabetic mice – stopping weight gain and reversing metabolic disorders linked to a high-fat diet.

 

Best foods for gut health and weight loss

There’s compelling evidence that our dietary habits promote bugs that support weight loss, although we need more research on humans. 

1. Increase fibre intake

Did you know our guts can’t digest fibre? Thankfully our tummy bugs do that for us! 

Fibre acts as a prebiotic, feeding beneficial gut bacteria. High-fibre foods also promote satiety, reducing overall calorie intake. Plant foods are the only source of fibre, and most plant-based foods contain soluble and insoluble fibre for bowel regulation.

A few examples of fibre-rich plant foods (basically fruits, vegetables, whole grains, nuts, lentils and legumes):

2. Consume more fermented or cultured products (yum)

Probiotic-rich foods contain beneficial live bacteria that support digestion, lower irritation and promote a balanced ecosystem.

Examples include:

• Greek yogurt: high in protein with live cultures 
• Kefir: fermented dairy drink rich in probiotics
• Sauerkraut: fermented cabbage with beneficial bacteria and fibre 
• Kimchi: spicy fermented vegetable dish that supports microflora diversity 
• Miso: fermented soybean paste used in soups and dressings
• Tempeh: fermented soybean product 
• Pickles (fermented in brine): naturally fermented pickles contain probiotics
• Kombucha: probiotic-rich fermented fizzy drink (good replacement for soda)

3. Eat foods rich in amino acids 

Amino acids, the building blocks of proteins, are vital in restoring digestive balance. Key amino acids include glutamine (strengthens intestinal lining), arginine (supports blood flow) and glycine (produces collagen to repair the gut barrier).

Examples of foods rich in amino acids:

• Lean meats: chicken, turkey, beef, lamb
• Fish and seafood: salmon, tuna, shrimp, sardines
• Eggs: a complete protein with all essential amino acids
• Dairy products: greek yogurt, cheese, milk
• Legumes: lentils, chickpeas, black beans, soybeans
• Nuts and seeds: almonds, walnuts, chia seeds, flaxseeds
• Whole grains: quinoa, brown rice, oats
• Vegetables: spinach, kale, mushrooms, broccoli

4. Consume healthy fats

Omega-3 fatty acids lower inflammation and support balance in the gastrointestinal system, according to multiple scientific reviews like this one.

5. Reduce processed foods and sugar

Pathogenic (“bad”) gut bacteria thrive on highly processed foods and refined sugars. You don’t need to cut out lollies, chips and other indulgent foods completely, but limit your intake. 

Consider sweetening baked goods with raw honey instead of sugar (unless you have a medical or ethical reason to avoid honey). Interestingly, honey can help yoghurt bacteria survive digestion. There’s also some evidence that beneficial gut bugs feed on honey.

Meat eaters? Avoid processed meats like hot dogs, salami and pepperoni. These contain additives that can throw our microbiota out of balance.

6. Stay hydrated

Water is essential for digestion and nutrient transport. Aim for at least 2–3 litres daily. Include herbal teas like peppermint or ginger, which support digestion and taste good.

7. The 30-plants-a-week challenge: add variety to your plate!

This challenge encourages people to eat or drink at least 30 DIFFERENT plant-based foods each week. 

The American Gut Project found that people who eat a diverse range of plant foods (veggies, fruit, nuts, seeds, legumes and whole grains) have a healthier gut ecosystem than people eating fewer varieties. 

Variation is key – spice it up.

But don’t worry if you can’t incorporate 30 different plants a week!

It’s good enough to increase variety to the best of your ability – by trying different vegetables, fruits, nuts, grains, legumes, herbs and spices.

If you need motivation, several free apps help you track the plants you consume weekly, set reminders and read suggestions to diversify your diet. 

Apple and Android devices: Plant Points app

Apple, Android and ChromeOS devices: Thirty Plants app

Downloadable desktop scorecard: Earthy30

 

Best supplements for gut health and weight loss

A gut-friendly diet is crucial for restoring balance to your system, but targeted supplements can support your journey. 

Probiotic supplements

Probiotic supplements bring beneficial bacteria into the gut to influence appetite, lower inflammation and slow fat absorption.

Look at this six-month study, which recorded “significant weight reduction” and better cholesterol for overweight or obese participants who took a probiotic that contained strains from the Lactobacillus and Bifidobacteria families.

The tested probiotic contained the following strains:

• Lactobacillus acidophilus
• Bifidobacterium bifidum
• Bifidobacterium animalis subsp. Lactis
• Lactobacillus plantarum

Other strains that show fat-busting potential include Lactobacillus reuteri, Lactobacillus paracasei and Lactobacillus gasseri, according to this meta-analysis.

There’s also evidence that Lactobacillus rhamnosus helps obese women to “achieve sustainable weight loss”, based on the impressive results from this placebo-controlled, randomised trial.

Specialist Clinic Pharmacy recommends either of these probiotics for gut health and weight loss:

Metagenics Ultra Flora MetaControl: contains Bifidobacteria strains studied for metabolic health and weight loss.

Metagenics Ultra Flora GI Soothe: contains Lactobacillus plantarum to reduce IBS symptoms like diarrhoea, constipation and bloating. This strain of bacteria also shows promise for reducing fat.

 

Prebiotics:

These non-digestible fibres feed beneficial gut bacteria. Prebiotic supplements containing inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS) help improve gut diversity, bowel function and digestion.

Metagenics Ultra Flora GI Regulate Powder: this highly researched blend of probiotics and prebiotic fibre soothes the stomach and supports detoxification.

Metagenics Gut Care for Kids Powder (Pineapple Flavour): a gentler version of the powder, with a delicious flavour for children.

Digestive enzymes:

Digestive enzymes help your body to break down proteins, carbohydrates and fats – improving nutrient absorption and reducing bloating. 

Bioceuticals Multigest Enzymes (90 or 180 capsules): plant-derived enzymes with lactase to assist digestion.

L-Glutamine:

This essential amino acid lowers swelling and helps prevent leaky gut syndrome linked to metabolic disorders and weight gain.

Metagenics Glutagenics Oral Powder: glutamine combined with zinc helps repair the gastrointestinal lining.

Metagenics BioPure Collagen Protein: easily digestible bovine collagen peptides contain glutamine and other beneficial amino acids.

Berberine:

This plant-based compound has been found to increase the number of good bacteria and kill pathogenic bacteria. Some studies suggest berberine may help lower body mass index (BMI).

Metagenics Gut InflamX Capsules: contains berberine with a combination of anti-inflammatory ingredients that lower stomach pain. 

Book an appointment with our pharmacists for advice on how to improve gut health for weight loss

Let’s sit down together and discuss the best supplements for your gut health and weight loss – based on your constitution, lifestyle and goals. You must be selective about what supplements you use, especially if you take medications that don’t go well with certain ingredients.

Specialist Clinic Pharmacy proudly offers a personalised service with a wide range of products to support the vitality of our customers.

Call (02) 4737 3456 or fill out this form to book an appointment.