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Is Your Gut Microbiome Preventing Weight Loss?

Writer's picture: Jennie BradleyJennie Bradley


Introduction

Did you know that the bacteria in your gut could be influencing your belly fat and overall health? Recent research has uncovered fascinating connections between the gut microbiome, visceral fat, and immune health. Let’s dive into these discoveries and explore actionable tips to improve your gut health and overall wellness.


What Is Belly Fat?

Belly fat is often viewed as a cosmetic concern, but it’s much more than that. It comes in two types:

  • Subcutaneous fat: Found just beneath the skin, this type is less harmful.

  • Visceral fat: Found deeper, wrapped around organs, and linked to serious health risks like heart disease and diabetes.

When you consume excess calories, your body first stores fat subcutaneously. However, when this storage capacity is exceeded, fat begins to accumulate around your vital organs. This visceral fat is harder to burn and more dangerous to your health.


Gut Bacteria and Belly Fat

Research reveals that gut bacteria can influence how fat is stored in your body. Here are key insights:

  • Bacteria in fat tissue: Scientists have found live gut bacteria residing in fat tissue. These bacteria might trigger fat to act as a protective barrier around inflamed areas of the gut, almost like a band-aid.

  • Visceral fat and inflammation: Visceral fat produces inflammatory chemicals, creating a feedback loop that can worsen metabolic health. Poor gut health may exacerbate this process.


Your Gut’s Role in Immune Health

A staggering 70-80% of your immune cells are located in the gut. The gut and immune system communicate constantly, with gut bacteria playing a critical role in training immune cells. A diverse and healthy microbiome helps:

  • Regulate immune responses.

  • Prevent autoimmune diseases.

  • Manage inflammation effectively.


Building a Healthier Gut

Improving gut health can help reduce visceral fat and boost overall wellness. Here are science-backed tips:

  1. Increase Fiber Intake

    • Fiber feeds beneficial gut bacteria and supports a strong gut barrier. Aim to consume a variety of plant-based foods. Research suggests eating 30-40 different plant types weekly can significantly enhance microbiome diversity.

  2. Embrace Fermented Foods

    • Foods like sauerkraut, kimchi, and kefir are rich in probiotics and postbiotics, offering anti-inflammatory benefits. Incorporate these into your diet regularly.

  3. Reduce Ultra-Processed Foods

    • Minimise processed foods, which can harm your gut bacteria and increase inflammation. Focus on whole, nutrient-rich foods instead.

  4. Avoid Overusing Probiotics

    • While probiotics are widely marketed, they might not always help—especially after antibiotics. Instead, focus on rebuilding your microbiome through a diverse diet.

  5. Diversify Your Diet Early

    • For parents, introducing children to a wide variety of foods early in life can set the foundation for a healthy microbiome and immune system.


The Power of Fermented Foods

Fermented foods offer a unique benefit beyond probiotics. They’re a living “immune soup” containing beneficial bacteria and the byproducts they produce. These nutrients can:

  • Support gut barrier integrity.

  • Promote a balanced immune response.

If you’re hesitant about making fermented foods, start with simple recipes like the homemade sauerkraut below, or check in store for ready made options making sure there are no added preservatives or any ingredients you do not recognise. Brands such as 'Hurly Burly' or "Biona" are good options.


Takeaway

Your gut microbiome plays a crucial role in regulating belly fat, immune health, and overall wellbeing. By eating a diverse diet rich in fiber and fermented foods, you can support your gut and reduce harmful visceral fat. Building a healthier microbiome is a step toward better health—and it all starts with what’s on your plate.

Ready to take control of your health? Start small, explore new foods, and let your gut guide the way!

Need some support and guidance? Then join one of my challenges where you can follow the meal plans and recipes designed to support good gut health whilst promoting lean muscle and melting away body fat.




Sauerkraut with Caraway Seeds


Ingredients

  • ½ medium white cabbage, quartered lengthwise, hard core removed, sliced into 1½-2cm ribbons

  • 1½ red onions, halved and sliced

  • ½ tbsp sea salt or kosher salt

  • 1 tsp caraway seeds

  • 2 x 250ml clean jam jars with tight-fitting lids

Method

  1. Mix the cabbage with the onion in a large bowl, sprinkling the salt between the layers as you fill it. Massage the salt into the veg. Leave it for about 2 hours.

  2. Spoon the cabbage mixture and the juices into jars.

  3. Pack the mixture down in the jars, pressing it into the mixture. Leave 1.5-2cm space at the top. If there is not enough liquid to cover the mixture you can top up either with a few teaspoonfuls of filtered water or brine (made with 1 tsp sea salt dissolved in 200ml filtered water).

  4. You can use a stone or piece of ceramic to keep the veg submerged. Place the sealed jars on a plate to catch any overflow. Keep them at room temperature, out of direct sunlight. For the first few days, open the jars daily and press down the contents, to release the bubbles formed by the sauerkraut.

  5. After 3-4 days, gently mix in the rest of the ingredients and compress the contents until they’re covered with liquid again.

  6. Then repeat this compressing process every few days for 1-2 weeks (usually about 1 week will do) tasting each time you open the jar, continue until it is fermented to your taste.

  7. Then store the jars in the fridge for 2-3 months.

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