For many of us, maintaining a heathy body weight can be a constant struggle. There are many reason for this as weight is influenced by numerous internal and external factors. Adding to this complexity is the gut microbiome – or gut flora – which directly effects digestion, absorption and metabolism (the way your body breaks down and converts food into energy).i This blog explores the importance of a diverse gut flora, coupled with a wholesome fibre-rich diet to ‘switch’ your metabolism to better manage body weight and curb unhealthy cravings.
What Is Gut Flora Diversity?
In our March blog we explored the importance of a healthy gut, which houses our ‘gut flora’ (also known as ‘bowel’ or ‘intestinal flora’ and scientifically the ‘microbiome’ or ‘microbiota’). The gut flora is composed of trillions of microorganisms, such as beneficial bacteria that vary in composition (balance and evenness) and diversity (number and richness). Both composition and diversity are important for gut health, as well as overall health and wellbeing. 
The Surprising Connection Between a Healthy Gut and Healthy Weight |
Half of all adults in Australia experience poor gut health, according to the CSIRO – Australia's national science agency and one of the largest research organisations in the world. Even more striking is the fact that poor gut health and overweight go hand in hand. Poor gut health is often caused by an unhealthy diet, especially one that is low in dietary fibre and complex carbohydrate from vegetables, fruits and legumes, but high in fats and empty carbohydrates (also linked to being overweight). This upsets the gut’s delicate balance between beneficial bacteria and potentially harmful bacteria.ii
Numerous studies confirm that the gut microbiome and body weight are very much connected. But do they influence each other? The answer is yes!
Being overweight or obese, and gaining weight has been associated with negative changes in gut flora;2 whilst improving weight in overweight people can gradually normalise the gut flora and potentially increase its diversity.iii
On the other hand, ‘signals’ produced by the gut flora that are sent to the brain can influence hunger and cravings. This communication is referred to as the gut-brain axis.iv v vi The good news is that we can help direct this communication in a way that supports weight management by improving our gut flora and by consuming a healthy fibre-rich diet.
How to Feed and Diversify Beneficial Gut Bacteria |
Fibre is key to creating a diverse and healthy gut flora. Unfortunately, most of us do not consume enough to truly reap the health benefits fibres can provide.
The National Health and Medical Research Council (NHMRC) is an Australian Government authority that provides guidelines on the adequate amounts of essential nutrients (including dietary fibre) we need to consume to meet our nutritional needs. It also provides suggested dietary targets. For dietary fibre, adequate intakes support normal gastrointestinal function, while suggested targets are the adequate intakes needed to reduce the risk of chronic disease. For adults these are:2 vii
However, over 70% of adults do not meet the adequate intake target for fibre, and over 80% do not meet the suggested dietary target.2 One of the main reasons for this is that many Australians consume a poor-quality diet that is high in refined foods and low in whole fibre-rich foods.
A simple way to feed and diversify beneficial gut flora is to eat more fibre-rich plant foods. This small change can remedy dietary shortfalls, positively impact gut health and help maintain healthy body weight.
We all stray a little here and there, but eating whole foods at least 80% of the time and including more plant-based foods in our diet is an easy and effective way to increase fibre intake and gut flora diversity.
Sources of dietary fibre |
Fresh vegetables and fruits, legumes, nuts and seeds, as well as unrefined grains are excellent (and delicious) sources of fibre.
There are different types of fibres, and each have different properties and effects on the gut flora. Eating a wide variety of foods and sources of fibre is the best way to promote a diverse healthy gut flora. Types of fibre include:
✅Soluble fibre - found in oats, barley, psyllium husks and lentils.
✅Insoluble fibre – found in wholegrain bread, cereals, brans, nuts and seeds.
✅Readily fermentable fibre – found in artichokes, legumes, leeks and onion.
✅Resistant starch – found in chickpeas, red kidney beans, cooked potatoes (hot or cold), underripe bananas.
Of these, readily fermentable fibre is the best metabolic fuel to build and maintain a diverse, resilient and healthy gut flora.2
Fibre supplements can also be used to boost fibre intake. Many fibre supplements have prebiotic properties; meaning they help ‘feed’ the beneficial bacteria in your gut, allowing them to multiply and diversify.
How Dietary Fibre Helps to Curb Appetite & Cravings
As we have learned, our gut flora and body weight are very much interconnected. Plant-based fibre-rich foods are the cornerstone of a healthy diverse gut flora which can have positive impacts on hunger, cravings and weight management. Dietary fibre also has the bonus benefit of making you feel fuller, less hungry and therefore helps to curb pesky cravings.2
Likewise, probiotics, prebiotics, or both combined (‘synbiotics’) can change the release of certain substances in the body (such as hunger hormones) which results in a decreased desire to overeat, making weight management so much easier.5
About the Author | 📑
Hi, my name is Sandra. I am a naturopath, nutritionist and herbalist from the Sunshine Coast and am a Senior Consultant at Natural Product Centre.
I graduated 30 years ago and have worked in the health and wellness industry ever since. On a professional basis, I love being involved in the development of natural supplements, research and health writing and hope to make a positive difference to the wellbeing of all the consumers and readers I reach, directly and indirectly.
My hobbies include travelling, exploring new places and art galleries and creating my own art. I also love nothing more than spend time in nature and be surrounded by the beautiful local flora and fauna of the coast.
Socials |
Gennue Lab
