We all know that adopting healthy eating habits and increasing physical activity levels are both effective strategies for weight loss. But did you know that these behaviors can have a significant effect on the gut microbiome, which in turn supports weight loss through key microbial actions?
Human studies have observed that gut microbial composition varies between obese and lean individuals. These differences play a role in many factors that affect food cravings, inflammation, hormones and metabolic effects.
This is why I knew I had to understand more about the biome and why I am so passionate about understanding what is taking place in the gut of my clients. More importantly, for my clients to understand what is taking place in their own bodies! Our simple test allows us to provide detailed recommendations of foods, exercises, supplements, and lifestyle modifications to improve the balance of your gut microbiome based on your current state.
This allows you the opportunity to not only impact your weight, but possibly multiple functions of the body including digestion, absorption, food metabolism, water and electrolyte uptake and balance, essential vitamin synthesis, energy harvest, use and homeostasis, immune response and inflammation, hormonal balance, stress response, brain function, emotions, and even social behaviors.
I CHALLENGE YOU TO THINK ABOUT WEIGHT LOSS THROUGH THE LENS OF GUT HEALTH.
What practices do you currently have in place to boost weight-supporting microbes in your gut? Are there opportunities for additional practices or shifts that can support your weight goals?
HERE ARE A FEW PRACTICES TO ENCOURAGE YOUR BENEFICIAL GUT MICROBES:
1. Cut back or remove high fat, overly processed foods
2. Increase diversity in fruits and vegetables (Eat all the colors of the rainbow.)
3. Eat more polyphenols (Eating a variety of fruits, legumes, and vegetables of all colors
will boost your dietary intake of polyphenols.)
4. Choose heart healthy fats (Consider including fatty fish, such as cod, salmon, or tuna,
in the diet for Omega-3's.)
5. Consume prebiotics regularly (Prebiotic supplements and/or prebiotic rich foods
like onions, garlic, leeks, bananas, asparagus, oats, apples, barley, flax seeds, etc.)
6. Include probiotic foods in your diet (Probiotic-rich foods include sauerkraut,
fermented/pickled vegetables (non-pasteurized), yogurt or kefir with live active
cultures, miso and tempeh. Just to mention a few.)
7. Increase physical activity (Similar to the diet, physical activity can influence the
composition of the gut microbiome.)
8. Be mindful of antibiotic use (Antibiotics are an important treatment modality for a
wide variety of health concerns and may be necessary on occasion. Always talk to
your physician.)
*Bio-individuality is key when considering prebiotics and probiotics. Not everyone tolerates prebiotic- and probiotic-rich foods equally, making it important to add them to the diet gradually. If you are immunocompromised or have a GI condition (such as IBD, SIBO, or IBS), discuss these foods with your healthcare provider.
In Health & Happiness - Amy
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