A healthy gut is about much more than proper digestion. Gut health boosts your immune system and contributes to heart and brain health. Gut health also plays a role in weight management.
The key to a healthy gut is a diverse microbiome. Your gut microbiome includes the population of bacteria, viruses, and fungi that live in your gastrointestinal tract.
The makeup of your gut microbiome can affect your ability to lose weight (or make you more likely to put on extra pounds). A healthy microbiome may help support weight loss. In fact, weight loss helps improve your microbiome’s diversity. Weight gain, on the other hand, may reduce the diversity of healthy microorganisms in your body.
Below we’ll take a closer look at what gut health really means and how weight loss and weight management can contribute to a healthy gut.
What Is the Gut Microbiome?
Your gut microbiome, also known as gut microbiota, contains trillions of tiny microbes. Most of them live in your intestines, but they can be found throughout the gastrointestinal tract. The makeup of this sprawling population changes over time and in response to your diet and lifestyle.
Of the many types of microbes in your body, bacteria receive the most attention from researchers and health experts. There are hundreds of different species of bacteria in your gut microbiome. Some of them have the potential to be harmful, but most play a role in keeping you healthy.
For example, several types of gut bacteria help you digest fiber, a nutrient that helps with weight management. Your gut microbiome also communicates with your immune cells, helping you fight off infections. A diverse microbiome is also associated with better brain function.
While losing weight can help improve the makeup of your gut microbiome, research suggests that elements within your microbiome may even be helpful in predicting how well you might maintain your weight loss. A small 2022 study of people with obesity found that certain changes in microbiota patterns occurring while those individuals were in non-surgical weight loss programs can be analyzed to predict long-term weight loss success.
Does Gut Health Affect Weight?
The gut microbiome plays a role in digestion, nutrient absorption, and metabolism.
The countless microorganisms in your body can impact your overall body weight in ways that we still don’t understand completely. A 2023 review of studies notes that your gut microbiota can affect fat storage, blood sugar levels, and the production of cholesterol and triglycerides.
Certain bacteria are better than others at breaking down food in a way that uses calories for energy most efficiently. Some bacteria may break down food in a way that encourages fat accumulation.
Obesity is associated with a less diverse microbiome and poorer gut health. But a 2022 study suggests that when people lose excess weight, their gut microbiome diversity improves. So, if you live with overweight or obesity, you may be able to boost your gut health through weight loss.
A 2022 study suggests that GLP-1 agonists (like Ozempic and Wegovy) may promote a healthier, more diverse gut microbiome.
How to Improve Gut Health for Weight Loss
Fortunately, you don’t need a microscope and a PhD in biology to take steps to improve gut health for weight loss. Improving microbiome diversity often comes down to what you eat and how much you move.
Not surprisingly, a well-balanced diet can improve your gut health. A 2020 study suggests that the best diet for gut health and weight loss is a high-fiber diet emphasizing fruits, vegetables, whole grains, and legumes (beans and peas). When you digest fiber, your body creates short-chain fatty acids, which help prevent the growth of “bad” bacteria in your intestines and improve the body’s ability to absorb important minerals, such as calcium.
If you’re unsure how to shift your diet to an eating plan that supports microbiome diversity and weight loss, consider a Mediterranean-style diet. The Mediterranean diet focuses on healthy, high-fiber foods and healthy fats, such as olive oil, while keeping red meat and added sugars to a minimum.
Probiotics and Prebiotics
In addition to fiber-rich foods, some of the best foods for gut health are those containing probiotics. Probiotics are microorganisms that boost your health. Probiotic-rich foods include yogurt, sauerkraut, kombucha, and kefir. Including these foods, along with other healthy snacks, can increase the population of helpful bacteria in your gut.
It’s also helpful to consume foods with prebiotics, which are carbs that healthy bacteria feed on. Foods rich in prebiotics include:
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Apples
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Bananas
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Berries
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Legumes
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Oats
A 2020 study found that consuming probiotics, prebiotics, and synbiotics (foods or supplements containing both probiotics and prebiotics) are among the best foods for gut health and weight loss, as well as sustained weight management.
Inflammatory Foods
Eating unhealthy foods, especially those that tend to increase inflammation in the body, can work against your best efforts to diversify your gut microbiota and lose weight.
Unhealthy microbes can produce chemicals such as lipopolysaccharide, which increase inflammation as they circulate throughout your body.
Chronic inflammation has several damaging effects, such as impacting insulin sensitivity. It also increases liver fat levels and contributes to overall weight gain.
There are many foods that contribute to inflammation. These include:
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Alcohol
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Red meat
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Processed meats
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Snack foods, such as cookies and chips
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Soda and other beverages high in added sugars
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Fried foods
Limiting pro-inflammatory foods and making other positive dietary changes will benefit your gut health and help you lose weight.
Physical Activity
Increased physical activity is another way to aid weight loss and improve your gut microbiota. A 2017 study suggests that physical activity improves the diversity of your microbiome and contributes to gut health. The researchers also note that exercise can help reduce inflammation, a condition that works against greater gut microbiome diversity.
Aerobic exercise is especially good at burning calories, but you don’t need to start out with an intense exercise program. Simply taking a walk every day can help with your weight loss journey. If a 30-minute walk seems like too much right now, break it down into two 15-minute walks.
The key is to keep moving, and as your fitness level and stamina improve, make small, but steady efforts to move more every week.
The Bottomline
Gut health and microbiome diversity may seem difficult to understand because you can’t see all those trillions of microbes inside you. But your gut health is an important factor to be aware of when you’re on a weight loss journey. A few things to keep in mind:
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Your gut microbiome can improve with lifestyle interventions such as a healthy diet and more exercise.
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Foods high in probiotics and prebiotics can help with both weight loss and gut health.
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Weight loss can also lead to greater gut microbiome diversity.
This article originally appeared on Forhers.com and was syndicated by MediaFeed.org
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8 Foods to Eat if You’re Taking Mounjaro
Eating a balanced diet is a key component of weight management. But what happens to your diet plan if you start using a medication like Mounjaro? Mounjaro is a type 2 diabetes drug that’s sometimes prescribed off-label for weight loss.
While no official guidelines outline what to eat on Mounjaro, you may find certain food groups more beneficial than others. Below, we cover what to eat while on Mounjaro, what foods you may want to avoid, and more.
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The short answer is no. While Mounjaro is intended to be used alongside diet and exercise to help people with type 2 diabetes manage their blood sugars, there is no specific guidance on what that diet should entail.
The longer answer? Weight loss drugs like Mounjaro work best at reducing body weight when combined with healthy lifestyle changes — like working regular physical activity into your routine and eating a balanced diet. (And you can calculate your BMI here).
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While there’s no specific “Mounjaro food plan” per se, eating a healthy diet of fruits and vegetables, whole grains, and lean protein while avoiding foods high in saturated fat, sodium, and sugar can help someone achieve their weight loss goals and may even help minimize Mounjaro’s side effects.
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You’ve been hearing that you should eat more fruits and vegetables since you were a kid for good reason. What’s more, boosting your fruit and veggie intake is a proven strategy for successful weight loss.
The daily recommended intake for adults is 2 to 2.5 cups of each. Ideally this involves a mix of dark, green leafy vegetables, red and orange vegetables, and legumes, such as beans, peas, and lentils.
If you’re taking Mounjaro for diabetes, you may want to prioritize non-starchy vegetables with a lower carbohydrate content, like broccoli and spinach.
Additionally, the American Diabetes Association notes that fresh, frozen, or canned fruits with no added sugars are the best because they have a low glycemic index.
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When it comes to carbs, you should aim to eat more whole grains than refined grains. This could be as simple as swapping white bread for whole wheat bread and adding in whole grains like brown rice, quinoa, oats, and barley.
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Moving along the macronutrient list, protein is necessary for weight loss. It helps reduce body fat, limits cravings, helps you feel full for longer, and more. If you’re building regular exercise into your schedule, eating enough protein is even more important as it’s been shown to help increase lean body mass.
Keep in mind: Lean meats or poultry, seafood, eggs, and plant-based protein sources like soy products are among the healthiest.
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Although fat has been quite villainized in modern society, eating certain high-fat foods can actually help you lose weight while using Mounjaro. In fact, eating polyunsaturated or monounsaturated fats not only helps with weight loss but also improves cholesterol and blood sugar levels.
You still want to eat these so-called healthy fats in moderation, but they’re certainly a step up from unhealthy fats like saturated or trans fats. Avocados, dark chocolate, nuts, and olive oil are all good sources worth adding to your grocery list.
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Just as there aren’t specific foods to eat when taking Mounjaro, there aren’t specific foods to avoid. Certain foods or ingredients may cause or worsen the side effects of Mounjaro and contribute to weight gain, though.
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As we mentioned above, certain types of fats are healthier than others. Saturated fats are considered unhealthy fats and should be eaten sparingly, especially when you’re trying to lose weight. While not all saturated fats are unhealthy, it’s wise to limit dark meat, high-fat cuts of meat, butter, full-fat dairy products, and fried food intake.
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You don’t need to completely cut out sugar when taking Mounjaro, but decreasing the amount of sugar you consume is another effective way to lose weight. The excess sugar often found in ultra-processed foods like breakfast cereals, sodas, and juices increases your overall risk of obesity and may interfere with your weight loss journey.
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Sodium can be found in many foods. But too much sodium (another common feature of processed foods) can lead to various health complications. Excess sodium has been associated with high blood pressure, overeating, obesity, increased risk of stroke, and certain types of cancer.
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Want to know more about what to eat while on Mounjaro and weight loss?
What Is Mounjaro?
Mounjaro is one brand name for the drug tirzepatide, which is approved by the U.S. Food and Drug Administration (FDA) to treat type 2 diabetes drug but is sometimes prescribed off-label for weight loss.
Another drug called Zepbound contains the same active ingredient as Mounjaro and is FDA-approved for weight loss. Both Mounjaro and Zepbound are taken as weight loss injections.
How Does Mounjaro Work?
Mounjaro works by mimicking the hormones glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1), which can cause weight loss by reducing appetite and helping you feel more full. This is because the drug’s active ingredient, tirzepatide, is a GIP and GLP-1 receptor agonist.
What Are the Side Effects of Mounjaro?
The common side effects of Mounjaro include:
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Nausea
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Vomiting
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Diarrhea
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Constipation
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Abdominal pain
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Indigestion
These can be worsened if you eat foods that are high in sugar or saturated fat while taking Mounjaro.
Is Mounjaro Effective for Weight Loss?
Mounjaro (tirzepatide) effectively manages blood sugar levels and reduces weight in those with excess weight or obesity. A 2023 systematic review and meta-analysis looked into 14 trials of tirzepatide on more than 11,000 people and found that 5 milligrams (mg), 10 mg, and 15 mg doses led to weight loss.
A 2022 study sponsored by Eli Lilly with more than 2,500 people with obesity found that substantial weight loss could be achieved from 5, 10, or 15 mg doses of tirzepatide.
How Does Mounjaro Compare to Ozempic?
Another popular type 2 diabetes drug, Ozempic, has a different main ingredient than Mounjaro — semaglutide. When comparing Mounjaro vs. Ozempic, we see that both are intended to treat type 2 diabetes. But both are sometimes prescribed off-label for weight loss, which means for a purpose other than what it’s FDA-approved to treat.
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If your healthcare provider recommended taking Mounjaro for weight loss, you might be wondering if and how to adjust your diet.
Here are the facts:
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While Mounjaro is FDA-approved for type 2 diabetes, it’s also prescribed off-label for weight loss.
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There’s no strong research suggesting one diet plan is better than another while on Mounjaro. The best Mounjaro food plan is the one you’ll stick to.
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Try sticking to a reduced-calorie diet full of fruits, vegetables, whole grains, lean protein, and healthy fats while avoiding saturated fats, excess sugar, and excess sodium.
And remember, Mounjaro isn’t your only option if you’re looking into weight loss treatments. There are other injectables, weight loss pills, and drug-free interventions to suit every kind of body and every kind of weight loss journey. (Insurance doesn’t cover Mounjaro? Check out this guide.)
This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.
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