Gut health and weight loss: Top foods and supplements to try

The diversity of your gut microbiome affects a range of crucial bodily features, including digestion, metabolic rate, and nutrient absorption. Thus, when you are trying to lose weight, addressing your gut health can help stimulate the process.

Generally, there are two ways to promote gut health and weight loss at the same time: 1) through the food you consume, and 2) with the help of essential supplements. The best foods that can support your gut health and weight loss include:

• Leafy greens
• Vegetables (especially those that are high in prebiotic fiber)
• Bananas
• Berries
• Nuts and seeds
• Avocados
• Fatty fish
• Fermented foods

Some carbs may also be beneficial for your microbiome. For example, oats–eating this carb can facilitate weight loss and improve gut health.

As for supplements, vitamin D, berberine, greens powder, digestive enzymes, prebiotics, and certain species of probiotic for gut health and weight loss are considered the best options to try.

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Gut health is a generalized term that refers to the balance and diversity of your gut microbiome. In a nutshell, your microbiome is a huge ecosystem inside your intestines, which consists of trillions of different microorganism species that affect the work of your digestive system and have a direct impact on other systems inside your body, including your immune, metabolic, and neurological functions.

Although it can be hard to instantly spot the link between gut health and weight loss for a regular person, your microbiome can directly affect the speed and easiness of weight loss. In this guide, we’ll explore the link between the gut microbiome and your waistline and share some practical tips on what to take for gut health and weight loss.

Weight Loss and Gut Health: What’s the Connection?

As you already know, gut health is responsible for regulating a variety of crucial bodily functions, among which, are several processes that have a direct meaning for weight loss. In particular, the diversity and health of your microbiome impacts your:

• Digestion
• Metabolic rate
• Nutrient absorption

On top of that, gut health also affects inner inflammatory processes and overall immunity, which can complicate weight loss.

The growing body of knowledge also confirms the link between gut health and weight loss. According to studies, people with obesity have a different composition and diversity of gut microbiome compared to people who don’t have excess weight.

Furthermore, some particular species of gut bacteria are responsible for breaking down dietary fiber into short-chain fatty acids (SCFAs). When your gut health is good, this process helps regulate appetite, insulin sensitivity, and fat storage. However, when your gut balance goes out of hand, it can lead to insulin resistance, increased appetite, blood sugar problems, and weight gain.

How Can You Improve Gut Health and Facilitate Weight Loss

When your gut health is interrupted, the diversity and number of microorganisms in your gut change, causing a condition called dysbiosis. In the long run, this condition can lead to a variety of health problems, including:

• Bacterial infections;
• Inflammatory bowel issues;
• Small intestinal bacterial overgrowth (SIBO);
• Overall digestive discomfort, such as belly bloat, digestive issues, etc.

Additionally, as you now know, gut dysbiosis can also impact the appearance of your body, causing weight gain and making it harder to lose weight. Fortunately, there are a few management techniques that you can use to improve your gut health and thus, facilitate easier weight loss. The main techniques include:

• Adjusting your diet and focusing on eating the best product for gut health and weight loss.
• Incorporating special dietary supplementations in the form of probiotics and vitamins for gut health and weight loss.

Further in this guide, we’ll guide you through the foods and supplements that can help.

Best Foods for Gut Health and Weight Loss

Dietary adjustment is the baseline strategy for improving gut health. It works because all the food and drinks you consume directly influence the composition of the gut microbiome. The best diet for gut health and weight loss has three main characteristics:

• Balance
• Nutritional-density
• Diversity 

A combination of essential nutrients like proteins, carbs, fiber, and others helps support the health of your microbiome and thus, promotes healthy weight loss. To help you implement such a diet, we’ve made a list of the best foods for weight loss and gut health that you should embrace:

Leafy Greens

Leafy greens, including kale, spinach, and Swiss chard, top the list of the most beneficial foods for gut health and weight loss. These products are low in calories, which makes them great for weight loss. At the same time, they are rich in fiber–one of the main elements that feed beneficial gut bacteria.

Additionally, leafy greens contain lots of antioxidants and vitamins. They are great for supporting mental well-being and reducing inflammation.

Vegetables

While all vegetables are somewhat good for your gut, some types contain more prebiotic fiber, which feeds beneficial gut bacteria. Namely, leeks, onions, artichokes, asparagus, and garlic are considered to be the best for gut health and weight loss. These veggies support your digestion and also help regulate appetite and blood sugar.

Bananas

Although they are frequently avoided in restrictive diets due to their high content of calories, bananas also make the best food for gut health and weight loss. They are excellent for your digestion and help you support beneficial bacteria. Besides, they are very saturating and can help combat sugar cravings while dieting.

Berries

All types of berries, such as strawberries, blueberries, raspberries, and others, should be embraced in a diet for gut health and weight loss. They are rich in antioxidants and fiber, which is crucial for the diversity of your gut microbiome.

Nuts and Seeds

Most nuts and seeds are naturally considered superfoods. Despite their small size, products like chia, almonds, walnuts, and others are packed with nutrients, including healthy fats and fiber. They also support the microbial diversity in your gut and have a light prebiotic effect, which is why they are also among the best things for gut health and weight loss.

Avocados

Avocados are also among the best products for gut health and weight loss. They contain plenty of fiber and healthy monounsaturated fats, which makes them very saturating and capable of regulating hunger. Also, the antioxidants contained in avocados promote gastrointestinal bacteria abundance and protect the gut lining from damage.

Fatty Fish

Fishes like salmon, mackerel, sardines, and others are excellent sources of healthy omega-3 fatty acids. These acids help relieve inflammation in your gut and body. Besides fatty fish is rich in proteins and perfect for saturating and nutrient-dense meals that promote weight loss.

Fermented Foods

Products that undergo fermentation, such as sauerkraut, yogurt (natural Greek yogurt is considered the best yogurt for gut health and weight loss), kefir, miso, and kimchi, are packed with live probiotics- beneficial bacteria and yeasts that promote microbiota balance and provide a range of other health benefits. These products are excellent for weight loss and digestion.

Oats

Many carbs (refined ones, in particular) are known to disrupt the gut microbiome and cause digestive issues and inflammation. But oats or oatmeal aren’t like that. Eating this carb - yes, carb - can facilitate weight loss and improve your gut health thanks to the high content of beta-glucan fiber found in it. Oats stimulate the growth of good bacteria in your gut, promote satiety, and keep your cholesterol levels healthy.

Best Gut Health and Weight Loss Drinks

Apart from foods that you eat, beverages that you drink also affect your gut microbiome and can either disrupt or support it. When choosing the best drink for gut health and weight loss, you should consider the following options:

• Kefir
• Kombucha
• Green tea
• Ginger tea
• Peppermint tea
• Water infused with mint, lemon, cucumber, or apple cider vinegar

Natural juices and smoothies for gut health and weight loss deserve a special mention. Natural juices are just as good for your gut as certain fruits and veggies mentioned earlier, they just give you an alternative method of consumption. Besides, natural juices are considered the best cleanse for gut health and weight loss. You can find plenty of juicing recipes for gut health and weight loss on the web to try such drinks.

Just like natural juice, a smoothie for gut health and weight loss gives you a way to receive all the perks of your favorite fruits and vegetables in a single glass. Also, just like juices, smoothies can offer you an excellent detox for gut health and weight loss.

Some of the best smoothies for gut health and weight loss include those made using the following gut-friendly products:

• Spinach
• Kale
• Avocado
• Banana
• Berries
• Oats
• Green apples
• Greek yogurt
• Kefir
• Seeds

Worst Drinks for Gut Health and Weight Loss

While teas, smoothies, juices, and other drinks mentioned above can support your gut microbiome, certain drinks can disrupt it. Namely, sugary drinks, such as soda or sweetened lemonade, are considered the worst for your gut. 

Sugar promotes harmful bacteria growth, increases inflammation, and can damage the gut lining. Besides, sugar consumption can harm weight loss progress by spiking your insulin and making you consume excess calories.

Still, if you have a sweet tooth and don’t want to restrict yourself from drinking sweetened beverages, for example, teas, you can simply replace sugar with a good, natural sweetener. For example, stevia is often considered the best sweetener for gut health and weight loss.

Best Supplements for Gut Health and Weight Loss

While consuming certain foods and drinks can help you naturally support your digestion, you can also use different gut health and weight loss supplements for this purpose. Supplements offer you an easy way to receive the needed healthy elements that can support your health.

Let’s look at some of the best gut health and weight loss supplements:

Probiotics for Gut Health and Weight Loss

Probiotics increase the number of beneficial bacteria in your microbiome, enhance digestion, reduce inflammation, and improve nutrient absorption. Besides, they can also promote weight loss.

Some of the best probiotics for gut health and weight loss include:

• Lactobacillus gasseri
• L. rhamnosus
• Bifidobacterium lactis

Prebiotics

Prebiotics are also among the top recommended supplements for gut health and weight loss. They constitute the food for probiotics, helping them thrive and grow, which is why it’s recommended to consume them together.

Digestive Enzymes

These supplements provide aid with breaking down proteins, fats, and carbs that you consume. They help improve nutrient absorption, reduce bloating, and support digestion.

Greens Powder

Greens powder is a type of supplement made of dried and powdered veggies and fruits. They let you receive additional fiber, vitamins, and minerals needed for your gut microbiome. You can consult with a nutritionist to find the best greens powder for weight loss and gut health for you. 

Berberine

If you want the best supplement for gut health and weight loss that’s fully natural, berberine is a great option. This plant-deprived compound is known to support gut balance, reduce fat storage, and improve insulin sensitivity.

Vitamin D

If you are looking for the best vitamins for gut health and weight loss, vitamin D is your go-to. This vitamin supports gut lining, helps regulate gut balance, and promotes immunity. Also, it plays a huge role in regulating blood sugar and insulin, stimulating metabolism, and promoting weight loss.

FAQ

What is the best breakfast for gut health and weight loss?

If you are looking to support your gut microbiome and lose weight, construct your meals with a combination of gut-friendly products we shared with you in this guide. For example, you can use the following breakfast combination ideas to get maximum benefits:

• Oats with berries and seeds
• Natural Greek yogurt with bananas and nuts
• Toasts with avocados and salmon
• Salads with leafy greens, vegetables, seeds, etc.

What is the best probiotic for gut health and weight loss?

Generally, all probiotics are beneficial for your gut health. However, not all of them provide tangible weight loss support. If you are looking for the best probiotic for gut health and weight loss, consider the following strains:

• Lactobacillus gasseri
• L. rhamnosus
• Bifidobacterium lactis

Are carbs bad for gut health?

Refined carbs are known to cause inflammation and digestive issues, meaning they are bad for your gut health. However, there is one carb that has the opposite effect. Eating this carb yes carb can facilitate weight loss and improve your gut health, and we’re talking about oats and oatmeal.

What is the best tea for gut health and weight loss?

Green tea is generally considered an excellent option. According to studies, it stimulates the growth of healthy bacteria in your gut and inhibits the growth of harmful species. Also, experts confirm the positive effect of teas infused with ginger and peppermint.

Conclusion

As you now know, there is a direct link between your gut health and weight loss. A good balance of microorganisms in your gut can promote a higher metabolic rate, regulate appetite, and even affect fat storage, which is why it’s crucial to support your gut health when trying to lose weight.

Use this article to navigate your weight loss progress easily and with an outlook on your gut health. Follow the dietary recommendations we’ve shared with you and use our tips to pick the best probiotic for weight loss and gut health or other supplements and promote your digestive health while also dropping some pounds!

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