Intestinal "Moppel bacteria" may covertly contribute to weight gain: Strategies for management
Barbecue Season is Upon Us: A Tasty Treat or a Microbiome Dilemma?
MICHAELA AXT-GADERMANN: Our gut loves fiber. But summer classics like sausage salad and pretzels in the beer garden, fries at the swimming pool, or grilled goodies on the terrace - they're not typically loaded with fiber. Yet, it's not a total gut buster to indulge occasionally. Our microbiome craves variety, too. That means: we shouldn't shy away from options, but our main focus should be a plant-based, fiber-rich diet. If I start my day with oatmeal topped with nuts and seeds, pack in veggies and grains for lunch, an occasional sausage or fries can be on the dinner menu - but not every day, and remember to consume enough fiber daily: at least 30 grams.
30 grams? Isn't that a lot? It's not 30 grams of veggies. Fiber content varies among different veggies, so you might only find 5 grams of fiber in 100 grams of a particular vegetable. That's where whole grains, chia seeds, flax seeds, psyllium seeds, berries, and fruits come in - they are packed with fiber.
A Closer Look at the Gut Microbiome
Before diving into the fiber debate, can you explain what the gut microbiome is? It's a whole suite of microorganisms that reside within our body. While bacteria get the most attention, viruses, fungi, and unicellular organisms also play a role. These microbes process what we eat, generating numerous beneficial metabolic products that aid our gut and can even extend to other body cells.
What does that mean? If your daily fare consists of predominantly sausage and fries, your gut microbes won't be able to generate much goodness. On the other hand, a varied diet fosters a diverse gut microbe population - and diversity equals good health.
Recognizing an Unhealthy Microbiome
How can you spot an unhealthy gut microbiome? Digestive problems like bloating, diarrhea, constipation, abdominal pain, irritable bowel syndrome, chronic ailments such as obesity, diabetes, allergies, autoimmune diseases, and even depression may be indicators of a distressed microbiome.
That seems unusual. Can you clarify the connection between depression and the gut microbiome? Enter the gut-brain axis, a connection that allows your gut to influence your mood, state of mind, and stress response. Additionally, research has shown that depression risk is associated with the microbiome.
Plump Bacteria: Weight Gain's Unlikely Culprits
So, it turns out the microbiome can also make us gain weight. How's that? Studies show that normal-weight and overweight individuals have substantially different gut microbiomes. The so-called "plump bacteria" extract about 10%-15% more calories from food, resulting in an extra 150-200 calories per day, translating to an additional 7-8 kg over the course of a year.
How do these "plump bacteria" come about? A diet low in fiber tends to trigger this transformation in the gut microbiome. Antibiotics are also known to have this effect, necessitating the intake of a high-dose probiotic supplement containing a variety of beneficial bacterial strains for at least four weeks following antibiotic use.
Tackling Weight Gain through Targeted Supplements
If one suspects that overweight is tied to the microbiome, would you proceed in the same manner as for antibiotic recovery? One may start by identifying the precise issue using a microbiome analysis. It could be that the ratio of bacterial strains is askew or that species diversity is lacking. In such cases, it's possible to benefit from certain fibers or bacteria as supplements tailored to the specific situation. One may also try a preparation containing a mix of probiotic bacteria first.
Without medical consultation? That's not a problem! However, if weight loss is the goal, note that long-term use (more than four weeks) of Lactobacillus acidophilus may promote weight gain. Similarly, Lactobacillus reuteri can have the same effect unless combined with other useful bacteria.
Useful Bacteria for Weight Loss
Which specific bacteria should one aim for if looking to balance weight with gut health? Lactobacillus plantarum, Lactobacillus gasseri, Lactobacillus rhamnosus, and certain Bifidobacteria have shown promise in promoting weight loss after four weeks of use.
Restoring Balance with a Healthy Diet
Can a good diet alone restore the microbiome to balance? A high-fiber, balanced diet along the lines of the Mediterranean diet (rich in vegetables, grains, fish, oils) will provide a strong foundation for maintaining a healthy microbiome. Similarly, a vegetarian diet packed with vegetables, fruits, seeds, nuts, and almonds can do the trick.
Now that weight loss shots are available, do they have an impact on the gut microbiome? Weight loss shots primarily work by affecting the brain via the production of satiety hormones. However, their long-term side effects are yet to be fully understood.
Would a weight loss shot be a good idea for severe obesity, or is it better to focus on the gut microbiome first? A weight loss shot might be appropriate for severe obesity, especially when used in conjunction with dietary change. However, long-term use of these shots may be necessary to maintain weight loss, but a shift in eating habits is crucial for long-term success.
Besides diet, what else can one do to support a healthy gut microbiome? In addition to diet, exercise is excellent for boosting both the microbiome and overall health. Over-hygiene should be avoided; always remember - a bit of dirt never hurt anyone! In terms of household cleanliness, disinfectants should be used sparingly. Social contacts, forest walks, and gardening are important for increasing microbiome diversity.
The Role of the "Good" Bacteria
While we've been discussing the detrimental effects of harmful bacteria, what roles do beneficial bacteria play? Most bacteria are either neutral or contribute positively to our health. They primarily stimulate our immune system and are crucial for our overall wellbeing.
Off to a promising future! Definitely! Research on the gut microbiome has blossomed over the past 20 years, with a focus on understanding its impact on various diseases. In the future, we'll be able to identify even more specific bacterial strains associated with particular disease patterns.
Michaela Axt-Gadermann, Barbara Klein: "What's wrong with my gut? The most important questions and answers around the superorgan"; Südwest Verlag; 20 Euro.
Enrichment Data:
A high-fiber diet significantly impacts both the microbiome and overall health, contributing to a diverse and resilient gut microbiome by promoting the growth of beneficial bacteria and aiding in the production of beneficial metabolites. Here are the key effects of a high-fiber diet on the microbiome and health:
- Diversity and Resilience: High-fiber diets promote a diverse gut microbiome by providing substrates for beneficial bacteria to grow and thrive. This diversity enhances the microbiome's resilience against perturbations such as antibiotic treatment[2][5].
- Metabolite Production: Fiber fermentation by gut bacteria leads to the production of short-chain fatty acids and other beneficial metabolites, supporting intestinal health and immune function[3].
- Recovery from Antibiotics: A diet rich in fiber can help the gut microbiome recover more quickly after antibiotic use, unlike a Western-style diet that lacks sufficient fiber[2][5].
- Immune System Development: Early exposure to high-fiber diets during the weaning stage can prime the immune system for life, enhancing its functionality and reducing susceptibility to infections and inflammatory conditions[4].
- Type 2 Diabetes Management: High-fiber diets have been shown to benefit patients with type 2 diabetes by altering the gut microbiome in ways that potentially improve glucose metabolism[1].
- Reduced Disease Risk: A high-fiber diet is associated with a lower risk of immune system-related conditions such as inflammatory bowel disease, as it supports a balanced gut microbiome[2].
In summary, a high-fiber diet is essential for maintaining a healthy, diverse gut microbiome and supporting overall health by promoting immune function, metabolic health, and resilience against disease.
Given the emphasis on a plant-based, fiber-rich diet for gut health, one might wonder if fiber content is limited in summer foods such as sausage, pretzels, fries, and grilled goods. However, it's important to note that fiber-rich foods include whole grains, chia seeds, flax seeds, psyllium seeds, berries, and fruits, which can help meet the daily fiber requirements.
Another salient point about a high-fiber diet is its role in managing weight. For instance, studies show that "plump bacteria," which are more prevalent in a diet low in fiber, tend to extract more calories from food, leading to weight gain. On the other hand, a high-fiber diet can help establish a diverse and balanced gut microbiome, contributing to overall health, immune function, and resilience against disease.
