The Connection Between Women’s Obesity and Poor Gut Health

We’ve been hearing for years that an unhealthy diet, a sedentary lifestyle and perhaps some unlucky genes are the leading cause of obesity. However, what if the gut also played a role? The gut, also called the gastrointestinal tract, is an organ responsible for digestion. It begins in your mouth and ends in your anus, where it digests food and absorbs nutrients. According to the National Library of Medicine, your digestive tract is home to approximately 100 trillion bacteria. It is also known as a gut microbiome or gut flora because these bacteria, yeasts, and viruses live in the gut. The balance between good and harmful microorganisms in your digestive tract determines gut health. 

Let’s define the role of good bacteria, a.k .a. probiotics.

Probiotics are healthy bacteria, just like an army; they help protect our health. As well as digesting food and absorbing nutrients, they convert food into usable energy, strengthen our immune system, and regulate our hormones. In contrast, harmful bacteria grow and multiply to harm the body. Poor gut health puts you at greater risk of illnesses, viruses, and inflammation since 70% of your immune system is in the gut.

One of the significant causes of heart disease and mental disorders is inflammation. Inflammation is impacted by how healthy your gut is. Gut health affects how your body absorbs nutrients, so a damaged or dysfunctional digestive system can cause nutrient deficiencies and may lead to health problems like inflammation, insulin resistance, and obesity.

Symptoms of poor bacteria overgrowth:

• nausea, 
• bloating, 
• Constipation and abdominal pain,
• Irritable bowel syndrome (IBS), 
• Crohn’s disease, 
• ulcerative colitis, 
• inflammatory bowel disease (IBD); 
• there may be a relationship between celiac disease and poor gut health.

Gut health, obesity and inflammation go hand in hand.

Our gut microbiome and eating behaviour.

A study using fecal samples from 63 overweight and obese women and 37 normal-weight women revealed that obese women with uncontrolled eating behaviour had low-diversity microbial steady states. To put it simply, the gut is in charge of controlling the appetite.

Another study on satiety (feeling full after eating), which focused on short-chain fatty acids (SCFAs) produced by gut microorganisms, also demonstrated that SCFAs contribute to the release of leptin. This hormone controls hunger and creates feelings of fullness. There is no doubt that gut microorganisms play a role in controlling hunger.

Why is gut health important to your weight loss journey?

Slow metabolism and insulin resistance are two ways poor gut health can inhibit weight loss. In one study at Cedars-Sinai, researchers found that some gut bacteria may prevent Type 2 diabetes, whereas others may exacerbate it. Insulin regulates blood sugar levels by pumping sugar from circulating blood into tissues like muscles and organs like the liver.

Insulin resistance, on the other hand, occurs when the body stops responding to insulin. By becoming resistant to sugar circulating in the blood, these tissues cannot handle it. As a result, the body sends signals to the brain indicating that these sugars should be stored. As a result, fat is gained and may even result in fat in the liver, also called NAFLD (nonalcoholic fatty liver disease).

The role of the gut and inflammation

Gut bacteria affect digestion, metabolism, immunity, and physiological function. As mentioned above, 70% of your immune system is in your gut. Your immune system stays protected and strong when you have a healthy gut and thousands of good bacteria. When your gut has more bad bacteria than good ones, it suffers significantly; as a result, your immune system functions poorly. Poor gut health and immune system can interfere with the neurological system and trigger inflammation. 

For instance, serotonin, a feel-good hormone that transports messages between nerve cells in your brain, can be triggered to cause more inflammation. In the gut-brain axis, serotonin influences gut and brain functions through connection. As a result of its impact on immune cells, gut-derived serotonin can affect immunity locally (inflammatory bowel disease, celiac disease, and IBS) and systemically. Good gut health is needed when it comes to being inflammation-free. 

Four steps that may help treat your gut problem.

1. Increase your fibre intake.

You can have a significant impact on your gut microbiome by eating fibre. Healthy bacteria thrive on high-fibre foods like fruits, vegetables, whole grains, and beans, which crowd out unhealthier bacteria. Fibre softens stools, making them easier to pass. Besides preventing or treating constipation, it can also relieve bloating and gas symptoms. You should consume at least 25 grams of fibre daily to improve your gut health—28 grams for women and 38 grams for men.

2. Enjoy fermented foods.

The best way to optimize your gut health is to consume probiotic-rich foods and beverages daily. In studies, fermented foods such as plain yogurt with active cultures and kefir showed benefits for gut health and lactose intolerance. Drink water along with these probiotic-rich foods to ensure proper digestion. Supplemental probiotics can also provide an added boost; choose a brand that offers at least 10 billion colony-forming units (CFUs) per dose. Talk to an expert about what targeted probiotic supplement is right for you. Have a chat with your doctor if you constantly suffer from abdominal discomfort, pain, cramps, bloating and gas or if you have diarrhea (most often watery). 

3. Keep moving.

Relaxation techniques like yoga or meditation may benefit some, while exercising or listening to music may help others. Mindfulness meditation is the most widely used form of meditation. During this practice, you focus on your breath and become aware of your thoughts and feelings without judging them. A specific mantra or object can also help you stay focused. You should exercise or find an activity that gets you moving if yoga or meditation don’t appeal to you. 

4. Avoid sugar-laden and refined carbs, which can harm gut health, such as:

• Fast foods like French fries and burgers.
• Bakery products like muffins and cakes.
• Sugary drinks, syrups, jams, and candies.
• Potato chips and pretzels.
• Sauces, dressings and gravies.
• Ice cream and frozen desserts.

Avoiding them as much as possible can help keep your gut microbiome balanced and support gut flora growth. 

Summary

Conclusion

Try to eliminate foods that upset your gut.

Food intolerances and sensitivities are widespread. Food intolerances affect more than 20% of the world’s population. Food intolerances, sensitivities, and allergies can be identified through elimination diets. The food that causes uncomfortable symptoms is removed from the diet and reintroduced later while testing for symptoms.

Practice relaxation.

Relaxation reduces the effects of stress on your mind and body. Relaxation can help you cope with everyday stress. Whether facing a demanding job, a difficult task, or an illness, our bodies can benefit from relaxation. Deep breathing, watching humorous shows, or listening to healing music are all effective ways of releasing tension.

Word of caution.

This website provides information solely for educational purposes and should not substitute medical diagnosis or treatment.