The Gut Microbiome: How Beneficial Bacteria Influence your Diet and Weight.
The gut microbiome, particularly the bacteria in your colon, plays an essential role in how we eat, gain weight, and develop obesity. An astounding figure of trillions of microorganisms are part of a sophisticated communication system known as the gut-brain axis, which influences eating behaviours and food addiction. Let’s take a look at how these gut bacteria affect cravings, binge eating, and weight management.
The Gut Microbiome and Eating Behaviours
The gut is home to a complex ecosystem of bacteria that aid in digestion, regulate the immune system, and even impact our appetite and mood. An imbalance in this system can lead to eating disorders, weight gain, and obesity. Research has shown that people who suffer from compulsive eating tend to have an overgrowth of harmful bacteria like Proteobacteria and a reduction in beneficial colon bacteria. These changes in the bacterial community might push some individuals toward overeating or even developing food addictions.
One of the standout gut bacteria is Akkermansia muciniphila, which has been linked to improved metabolic health. It plays a crucial role in reducing inflammation and maintaining a strong gut barrier, strengthens the gut lining, improves digestive health, , helps support a healthy weight. Supports metabolic health and regulates appetite control. In a healthy gut this bacteria accounts for up to 4% of intestinal bacteria. Unfortunately, many people are low in Akkermansia or have no detectable levels at all
Akkermansia is found on onions, garlic, leeks, artichoke, yams, agave, bananas, Brussel sprouts, okra, cauliflower, broccoli, chicory root. You can boost your levels of by eating polyphenol-rich foods, and by fasting as this bacteria feeds off your mucus, not your food!
The Gut-Brain Axis: How the Gut Communicates with the Brain
The gut and brain are in constant communication through the gut-brain axis, a network that uses pathways like the vagus nerve to send signals back and forth. What happens in your gut has a direct impact on brain function, including areas responsible for self-control, decision-making, healthy mood hand even cravings.
Some gut bacteria produce substances that mimic appetite-regulating hormones, tricking your body into feeling hungry or full, which can influence eating habits. They also generate neurotransmitters such as serotonin and dopamine, which affect mood and motivation—key factors in food cravings and binge eating. If the gut microbiome is out of balance, this gut-brain communication can break down, making it harder to regulate hunger and cravings.
Binge Eating and the Gut Microbiome
Binge eating disorder (BED) and food addiction have both been linked to imbalances in the gut microbiome. Research shows that people with BED often have gut bacteria imbalances, which can interfere with the brain’s reward centres. This disruption may make it difficult for individuals to resist cravings or avoid overeating.
One fascinating discovery involves a gut-derived substance called kynurenic acid (KYNA), which is found to be lower in individuals prone to binge eating. In studies, administering KYNA to participants reduced their cravings for high-calorie foods. This finding suggests that gut bacteria may hold the key to controlling binge eating by influencing the brain’s response to food.
Cravings for Fat and Sugar: How the Gut Influences Dopamine
Certain gut bacteria can trigger specific pathways in the gut-brain axis, leading to cravings for fats and sugars. When these pathways are activated, the brain releases dopamine, the chemical responsible for feelings of pleasure and reward. This explains why sugary and fatty foods can be so hard to resist—they trigger the brain’s dopamine centres, making you feel good and reinforcing the desire to keep eating.
Interestingly, the combination of fat and sugar intensifies dopamine release, causing an even greater drive to overeat. This interaction happens subconsciously, meaning that your gut might be influencing your cravings and eating patterns without you even realising it.
Obesity and Gut Microbes: A Two-Way Relationship
Obesity doesn’t just result from overeating; it can also alter the gut microbiome, which in turn affects your metabolism and appetite. Low levels of beneficial Akkermansia bacteria can lead to "leaky gut," a condition where harmful substances leak into the bloodstream, causing systemic inflammation. This inflammation is linked to both weight gain and metabolic disorders.
Obesity also promotes the growth of oxygen-tolerant bacteria, which can produce more harmful endotoxins. These endotoxins trigger inflammation, which affects brain function and can influence mood and eating behaviour, often leading to further overeating. Thus, a disrupted gut microbiome can make it even harder for people to control their weight, creating a vicious cycle of obesity and poor gut health.
Healing the Gut: A Potential Path to Breaking Food Addiction
Healing the gut microbiome could offer a way to break the cycle of food addiction and binge eating. By promoting the growth of beneficial bacteria and reducing harmful, endotoxin-producing bacteria, you can restore balance in the gut and improve communication between the gut and brain.
To improve gut health, incorporate prebiotics and probiotics into your diet. Prebiotics nourish the beneficial bacteria already present in your gut, while probiotics introduce new, helpful bacteria. Reducing the intake of inflammatory foods, like highly processed items, and increasing fibre consumption can also promote a healthier gut. When the gut is healthy, it can better regulate appetite, cravings, and mood, helping to mitigate overeating and binge eating tendencies.
Conclusion: Nurturing the Gut for Better Weight Management
The relationship between your gut microbiome and brain plays a pivotal role in your eating patterns, cravings, and susceptibility to weight gain. An imbalance in gut bacteria can disrupt the gut-brain axis, leading to overeating, binge eating, and even obesity. However, by focusing on gut health, you can restore this balance, improve metabolic health, and regain control over your eating habits.
Research into the gut-brain axis is still evolving, but the evidence suggests that taking care of your gut may be one of the most effective strategies for managing food cravings and supporting healthy weight management. By prioritizing a diet that nurtures beneficial gut bacteria, you can positively influence your relationship with food and improve overall well-being.
References:
Stress factor in causing leaky gut syndrome inducing endotoxaemia resulting in low-grade inflammation De Punder K, Pruimboom L. Stress induces endotoxemia and low-grade inflammation by increasing barrier permeability. Front Immunol. 2015;15(6):223.
https://www.ncbi.nlm.nih.gov/pubmed/22992437
Role of commensal bacteria in development of gut-associated lymphoid tissue and preimmune antibody repertoire. J Immunol. 8. Torsten Stein Institut für Mikrobiologie, Johann Wolfgang Goethe-Universität, Marie-2004;172(2):1118-24.
Positive mood enhancing ability of probiotics https://universityhealthnews.com/daily/depression/best-probiotics-for-mood-enhancing-the-gut-brain-connection-with-psychobiotics/