When the gut microbiome becomes imbalanced, it increases the risk of not only indigestion and obesity but also autoimmune diseases and metabolic disorders. The human gut hosts around 100 billion microorganisms per gram, and these microbes play a crucial role in immune system regulation and overall health. Some of these microbes are linked to body weight—so-called “fat bacteria” in the gut may be actively interfering with your diet efforts.
If you’re eating less but not losing weight, it may be time to suspect something
If you’re gaining weight despite eating similarly or even less than others, it may be due to a high concentration of fat bacteria in your gut. These bacteria produce fatty acids that encourage obesity and make it easier for visceral fat to accumulate. Some people resort to extreme diets or even fasting altogether in such cases. While this may lead to short-term weight loss, it often results in rebound weight gain.
The secret weapon of slim people
In contrast to fat bacteria, slim individuals tend to have more of a type of bacteria called Bacteroidetes—often referred to as slim bacteria. One study found that obese individuals had a higher ratio of fat bacteria and a lower presence of slim bacteria. These beneficial microbes improve gut function and strengthen immunity, making it easier to maintain a healthy weight and break down fat effectively.
What causes fat bacteria to increase?
The scientific name for fat bacteria is Firmicutes. These harmful bacteria promote sugar fermentation in the gut and produce fatty acids, contributing to obesity. They encourage excessive fat production by accelerating sugar breakdown in the body. One major factor that activates these bacteria is high-fructose corn syrup, commonly found in snacks and sugary drinks, which speeds up the proliferation of visceral fat cells. Firmicutes also negatively affect the hormone leptin, which suppresses appetite.
Gut bacteria distribution is different for everyone
The composition of gut bacteria varies widely from person to person. Some individuals may have more beneficial bacteria, while others may have more harmful ones, depending on genetics, diet, and lifestyle. Humans are born sterile in the womb, but gut microbiota begins to develop during birth and continues to form through eating habits, environmental factors, stress, medications, and more, resulting in each person’s unique microbial profile.
Why doesn’t everyone get sick from eating spoiled food?
Have you ever eaten the same food as someone else, and only one of you got sick? This is also due to the gut microbiome. When the balance of gut microbes is disrupted, beneficial bacteria decline while harmful bacteria dominate, triggering inflammation, oxidative stress, and various diseases.
Gut bacteria even affect the brain
The gut is often referred to as the second brain. Although it seems physically separate from the brain, it is connected via special nerve cells and immune pathways. Disorders such as autism, Parkinson’s disease, Alzheimer’s disease, and depression have all been linked to changes in gut bacteria.
Probiotics support gut health
It’s hard to get enough beneficial bacteria through diet alone. In such cases, taking probiotics can help. Probiotics and prebiotics are the two main types of gut-friendly supplements. Probiotics add good bacteria to the gut, while prebiotics nourish these bacteria to thrive. Since they work together, consuming both is more effective in improving gut health.
Is eliminating fat bacteria enough?
Simply taking probiotics doesn’t automatically eliminate fat bacteria. If your gut is already in poor condition, the beneficial bacteria you ingest may struggle to grow and be less effective. That’s when increasing slim bacteria like Bacteroidetes becomes essential. These microbes activate fat-burning enzymes, promote fat metabolism, and aid in weight loss. Unlike fat bacteria contributing to diabetes, slim bacteria help lower blood sugar by activating insulin-regulating hormones.
Lifestyle habits that reduce fat bacteria
Foods such as whole grains, vegetables, and fruits digest slowly, helping to stabilize blood sugar and support the growth of beneficial bacteria. Regular exercise enhances metabolic health and helps rebalance gut microbes. Sleeping 7 to 8 hours a night is also essential, as it plays a key role in strengthening immunity and maintaining a healthy gut.
Fiber: The secret to boosting your lean bacteria
So how can you increase slim bacteria? Cut out high-fructose corn syrup, processed meats, and refined carbohydrates, and increase your dietary fiber intake. The more fiber-rich nutrients you consume, the more Bacteroidetes will activate and multiply. Low-sodium kimchi, fermented soybean paste, and probiotic dairy products also help. A diet rich in quality fiber and adequate sleep can help you build healthy and sustainable weight-loss habits.
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