SARAH DI LORENZO: Trying to lose weight? Look after gut health and it will look after you

Weight loss is about much more than the amount of calories you consume. It can be a struggle for lots of other reasons — exercise, eating times, disease, genetics, overeating, liver health and our gut.

There is a considerable amount of research suggesting weight is linked to gut health and digestion.

Our microbiome is incredible, yet we still have much to learn. Trillions of microorganisms, fungi and bacteria live in our gut and they play an important role in our metabolism, health and body weight. Do you know someone who eats whatever they want and doesn’t gain weight? Chances are your friend has a lot of the good bacteria, in particular Akkermancia muciniphila which helps maintain a healthy weight.

The bacteria, fungi and viruses play an important role in appetite regulation, fat storage and metabolism, protecting us against harmful pathogens, synthesising vitamins and breaking down food.

Our gut bacteria produce butyrate, which plays a vital role in gut health, particularly in the colon lining. It lowers inflammation and increases cellular health and can help prevent and treat diseases such as IBS and Crohn’s.

We all have a unique microbiome, much like a fingerprint. Factors influencing our microbiome include diet, lifestyle, environment and genetics. Dysbiosis — an imbalanced microbiome — can drive inflammation, fat accumulation and insulin resistance.

If you are doing your best to lose weight and can’t, the reason could be dysbiosis.

I do stool tests in my clinic for many patients. I have found that many overweight or obese people have less diversity in their gut compared to those who are at a healthy weight. There are also many studies finding this as well. The two main groups of bacteria in our gut are called bacteriodetes and firmicutes. High levels of firmicutes and low levels of bacteroidetes are associated with higher calorie extraction from food and storing fat.

Butyrate production is lower in those who are obese or overweight.

When the gut is healthy, the metabolism is better balanced and we have fewer food cravings.

Inflammation and insulin resistance are linked to excess fat. Chronic inflammation impacts the weight-loss journey, when the gut lining is damaged and permeable toxins and bacteria are released in the blood stream. This is called “leaky gut”. This inflammatory stage can interfere with insulin signalling, making it harder to regulate blood glucose levels and fat burning.

Insulin resistance is not only linked to sedentary lifestyle and unhealthy diet, it can be linked to our gut health — the more sensitive you are to insulin the more efficiently you can burn fat.

The solution is to improve your gut health with a holistic approach. Start by eating more fibre. The gut loves fibre, so get lots of vegetables, fruit, whole grains and legumes. Try to eat 30 different plants per week. For diversity, try adding fermented food such as kimchi, sauerkraut, yoghurt, kefir, miso and kombucha to your diet. Avoid all sugary, refined and processed foods.

Get regular exercise, manage your stress well and get seven to eight hours of sleep a night. I also recommend to my patients good quality probiotics to rebalance and enhance their microbiome.

Weight loss is hard and even harder when you have road blocks. Digging deep for willpower can be so hard when the scale is not moving.

Look at your health holistically, make sure you are eating gut healthy foods, stay well hydrated and keep a healthy lifestyle. When your gut is working well everything falls into place: good energy, better immune system, clear skin, digestive system working well, better mood and yes — weight loss.