By Dr. Tamara Kung, ND
One of the first relationships found between our health and gut microbiome came seventy years ago when low dose antibiotics fed to farm animals increased their body weight. Through further investigation, evidence pointed to the weight gain occurring, in part, because of the antibiotics impact on gut microbiome. Antibiotics are necessary, and have and will continue to save lives, but these findings help illustrate the impact bacteria have on our health.
One study discovered that there are eight species of bacteria (prevotella species) that are protective against weight gain. These species thrive with fiber, which is found only in plants. These healthful bacteria help us break down and utilize sugars more easily and help us burn energy instead of storing it as fat.
Obesity-promoting bacteria (bacteroids), which thrive on processed foods, animal fats, and cholesterol, increase the number of calories we absorb from food by further breaking down the waste in our colon, and releasing more calories than you would have otherwise had access to.
For those of us who are interested in achieving a sustainable healthy weight, driving up the population of healthy, fiber-loving bacteria can help protect us from weight gain. In fact, the composition of our gut bacteria are better predictors than metrics like cholesterol, on how well we will burn fat.
Which foods help us grow more healthy bacteria in our gut? Fermented foods! This is a staple in many traditional cuisines but is often lacking in the Western diet. Sometimes we get a little freaked out by the idea of bacteria in our foods, but hopefully this article makes the case that good bacteria exist, and they are here to help you thrive.
Try to incorporate one or more of these fermented foods in your daily routine.
· ¼ cup sauerkraut OR kimchi <-brands just in case you’re open to trying
· 2 tbsp sugar-free Coconut Kefir here & here (or dairy kefir)
· ¼ package of tempeh
· 1 bowl of Miso broth
You can use sauerkraut to help jazz up a salad or as salty flavourful side. Kimchi goes great with avocado, cucumber, and seaweed which you can make into a bowl. Kefir can be used in place of regular yogurt (it has three times more healthy bacteria than regular yogurt). Tempeh can be marinated and baked, grilled, or sautéed with stir fries. Miso is a simple soup you can make from paste and enjoy as is or as a base for stews!
So, treat your gut right. It will benefit you in so many ways, and it might just help you shed a bit of fat at the same time.
Crovesy, L. et al. (2017). Effect of Lactobacillus on body weight and body fat in overweight subjects: a systematic review of randomized controlled clinical trials. International Journal of Obesity 41, 1607-14. Retrieved from https://www.nature.com/articles/ijo2017161
Diener, C. et al. (2021). Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. American Society for Microbiology. Retrieved from https://doi.org/10.1128/mSystems.00964-21