Weight and the Microbiome

Practical TipsWeight
Written By Danielle

The health benefits of having a diversely and richly populated microbiome are pronounced and far-reaching. A healthy microbiome is protective against all our major lifestyle illness, including cancer, heart disease, diabetes, and neurodegenerative disorders. It is also linked with improved mental health, including reduced rates of depression and anxiety. In addition, having a diversely populated microbiome may help you to stay thin.

  • This is also seen in studies on human subjects. Researchers have found that only 41% of weight status can be attributed to genetic factors. 59% is not defined by genetics and appears to be modulated in part by microbiome diversity. Microbiome diversity is protective against weight gain, with those with the lowest gut microbiome diversity being associated with higher weight gain over time. Fiber intake also has a protective effect on long-term weight gain. “High gut microbiome diversity and high-fibre intake… are correlated with lower term weight gain in humans independent of calorie intake and other confounders.” www.ncbi.nlm.nih.gov/pmc/articles/PMC5500185/

  • Studies have also shown a negative correlation between BMI and gut microbiota diversity in human subjects. “Diversity of the gut microbiota was negatively correlated with BMI. That is to say, the microbial community of overweight/obese people was characterized by a reduced diversity.” www.pubmed.ncbi.nlm.nih.gov/31397240/

  • Not only are there differences seen in overall microbiome diversity between overweight and non-overweight subjects, but there are also differences in the specific types of microbial species seen in these groups. A 2022 meta analysis of 32 studies "found evidence that the composition of the gut microbiome of obese persons differs from the non-obese both at the phylum and genus level.”
    www.ncbi.nlm.nih.gov/pmc/articles/PMC8746372/

  • Overall, “current evidence supports the potential role of the human gut microbiota in obesity. There are data that suggest that the bacterial composition of gut microbiota differs between obese and lean individuals and that a Western-style diet which is high in fat and refined carbohydrates may promote increased intestinal bacteria linked to obesity.” www.ncbi.nlm.nih.gov/pmc/articles/PMC5082693/

What can we do to create a non-obesogenic microbiome? In the not so distant future, there will likely be probiotic or synbiotic (a combination of a probiotic and a prebiotic) supplements that will help to alter our microbiomes to support weight loss. Until then, diversifying your microbiome through your food choices is the easiest place to start. To promote a diversely populated microbiome:

  • Eat at least 30 different plants per week, 40 is even better.

  • Eat a ton of fiber from whole plant foods. 30 grams per day is great, 50 is optimal for reducing the risk of colon cancer. Think nuts, seeds, whole grains, resistant starch, and produce of all kinds.

  • Try adding in some fermented food daily. Even a very small amount, like a tablespoon a day, will add microbe species and help to diversify your microbe community.

  • Ditch the junk, especially highly processed foods and foods containing saturated and trans fats.

  • Focus on consistency, not perfection. The photos in this post are examples of my weekly plant purchases. Every single week, we consume this much produce, and often I have to do a second smaller shopping trip because we run out. We may occasionally have a “cheat” meal, a cocktail, or a rich dessert. None of that matters, because our microbiomes are consistently flooded with plant diversity. Consistently eating a broad variety of high-fiber plant foods is key to a healthy microbiome.

If it’s hard to stay motivated to up your plant intake just for the health benefits, then focus on that fact that this much plant diversity will optimize your chances of a thin physique and maintaining a healthy BMI. There is no shame in being more motivated by fitting into your skinny jeans than by reducing your risk of heart disease or dementia. You’ll get both benefits anyway. Whatever motivation gets you to up your plant game is the one you should use.

You’ve got this!
🌱💕


For more information on the gut microbiome and weight, please refer to the following articles:

www.pubmed.ncbi.nlm.nih.gov/19901833/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7333005/#ref48
www.ncbi.nlm.nih.gov/pmc/articles/PMC5880576/
www.pubmed.ncbi.nlm.nih.gov/26100928/

Danielle
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