Did you know that your gut and brain are connected? That’s why you get butterflies in your stomach when you’re nervous or excited, or have a gut feeling that turns out to be spot on. (Makes sense, right?)
Research shows that the gut and brain even influence each other’s health, which has a direct impact on your body’s ability to lose weight. How, you ask?
Let’s explore this topic together, as well as what you can do to improve your gut health and ultimately achieve your weight loss goals.
The Gut-Brain Axis: A Breakdown
First, let’s go back to basics.
The gut-brain axis (GBA) is a network of nerves that allows the brain and gut to communicate in both directions. The GBA directly impacts weight loss in the following ways.
Gut Microbes
Your gut microbes produce short-chain fatty acids (SCFA) by digesting fibre. One of the types of SCFA, propionate, has been found to affect brain function and reduce food intake. It can minimise the reward-related activity in the brain that comes from high-energy food.
Additionally, gut microbes metabolise bile acids, which are made by the liver and absorb dietary fats. Two studies found that stress and social disorders can affect the brain and consequently decrease the production of bile acids, which leads to emotional or “comfort” eating.
A diverse and balanced gut microbiome can improve metabolic function, influencing how much energy is extracted from food and the more efficient burning of calories and fat. This can prevent excess calorie storage and support weight loss.
Gut Hormones
The GBA plays a crucial role in regulating appetite and metabolism through hormones released in the gut. Ghrelin (the hunger hormone) and leptin (the satiety hormone) are just two types that signal the brain to either stimulate or suppress appetite.
Similarly, when food is detected in the stomach, the gut releases hormones to signal the brain to stop eating. These are called “anorectic” hormones and include glucagon-like peptide 1 (GLP-1).
GLP-1 has been used in treatments for diabetes and obesity over the past two decades. In some cases, patients have been found to experience over 10% weight loss using GLP-1 treatments.
A healthy gut microbiome helps maintain a balance between hunger and fullness, preventing overeating and supporting weight loss.
Glucose Homeostasis
Glucose homeostasis is the process by which the body maintains a stable level of blood glucose involving several organs and tissues, including the gut.
When your blood sugar is out of balance, it can negatively impact metabolic rate and make it harder to lose weight. The brain actually regulates glucose metabolism and energy to maintain a healthy body weight. If the brain is defective in this process, this can contribute to obesity and type 2 diabetes.
How to Improve Gut Health
So, what can we do to utilise the GBA and optimise your gut health so you can meet your weight loss goals? Let’s take a look.
Probiotics and Prebiotics
Your gut microbes affect brain health, so changing your gut bacteria can have a positive impact on your GBA. How? Probiotics and prebiotics.
Probiotics are live bacteria and prebiotics are fibres that are fermented by your gut bacteria. You can consume both to help with Irritable Bowel Syndrome (IBS), stress, depression and anxiety, and improve your GBA.
Specific Food Groups
A balanced diet is important to keep both a functional GBA and a good mood. That being said, there are some food groups that are shown to be especially beneficial for the GBA, such as the following.
- Omega-3 fats are found in oily fish. According to certain studies, omega-3s can boost good bacteria in the gut and reduce the likelihood of brain disorders.
- Polyphenol-rich foods like cocoa, green tea, olive oil, and coffee contain plant chemicals that are digested by gut bacteria. Polyphenols increase healthy gut bacteria and may enhance cognition.
- High-fibre foods, including whole grains, nuts, seeds, fruits and vegetables, contain prebiotics that reduce stress hormones and benefit gut bacteria.
- Fermented foods like yoghurt, kefir, miso, sauerkraut, kimchi, kombucha and cheese contain healthy microbes such as lactic acid bacteria. These foods have been shown to affect brain activity.
- Tryptophan-rich foods contain an amino acid that is converted into serotonin, a neurotransmitter, which can aid gut health. Foods rich in tryptophan include turkey, eggs and cheese.
Avoid processed foods, sugar, smoking and excessive alcohol consumption as these can all negatively impact your gut bacteria.
Reduce Stress
Lastly, stress management is known to help improve gut health and consequently aid the GBA and weight loss. If you’re actively trying to lose weight, this means making positive lifestyle changes that will guarantee progress without sacrificing your mental health.
Try exercising more frequently and having a stricter workout regime or getting more sleep. Sleep deficiency has been linked with mental health disorders such as depression.
Moreover, surround yourself with supportive people who want to see you win. If you're struggling or would just like someone to talk to on your weight loss journey, don’t hesitate to reach out to a mental health professional who can help.
Final Thoughts
The gut-brain axis plays an important role in weight management, influencing everything from appetite regulation to mood and energy levels.
Prioritising good gut health can positively impact both digestion and brain function to enhance your overall wellbeing. This then makes it easier to achieve and maintain your weight loss goals.
