How Your Gut Health Influences Weight Loss

Obesity is linked to increased inflammation and a higher risk of insulin resistance, both of which are associated with reduced microbiota diversity and greater intestinal permeability. Additionally, our dietary choices—particularly the typical Western diet—can negatively impact gut microbiome diversity (Koutoukidis et al, 2022).

During perimenopause and menopause, research suggests that oestrogen and progesterone play a crucial role in maintaining the gut barrier (Peters et al, 2022). These hormones also help regulate the immune system and support the mucosal barrier, which is essential for overall health.

Think of your gut as a garden—if you don’t nourish it with the right nutrients, it won’t thrive with diverse, vibrant flowers. Instead, weeds will overrun the space. An imbalance in gut bacteria can lead to inflammation, reduced immunity, and, ultimately, insulin resistance and obesity.

As women transition through menopause, it becomes even more important to pay attention to nutrition. The old weight-loss strategies—such as “eat less, move more” or strict calorie counting—may have worked in the past when oestrogen and progesterone were actively supporting metabolism. However, as these hormone levels decline naturally with age, the approach to weight loss needs to be adjusted.

Of course, other factors influence weight loss, including stress management, exercise type, sleep quality, and medical conditions. But what we eat plays a significant role in shaping gut health and overall well-being.

Rather than focusing solely on weight loss, shift your mindset to nourishing your gut. When you cultivate a healthy microbiome, your body will naturally function more optimally.

How to nourish your gut for optimal health

Here are five keyways to promote a diverse and healthy gut microbiome:

1. Eat a Rainbow – It’s not just about consuming fruits and vegetables; it’s about variety! Aim to eat a diverse range of colours—red, blue/purple, green, orange, yellow, brown, and white—every day. Deep-coloured foods, particularly red and blue/purple, contain polyphenols that help reduce inflammation and support gut integrity.

   
   

2. Stay Hydrated – Drinking at least two litres (about eight half-pint glasses) of water daily helps flush out toxins, supports fibre intake for regular bowel movements, regulates appetite, and aids digestion by stimulating digestive enzymes and stomach acid. Hydration includes herbal and fruit teas, soups, and broths, but excludes caffeinated drinks (even decaf!).

   
   

3. Increase Fibre Intake – Aim for at least 30g of fibre per day to nourish the gut microbiome and keep your digestive system moving. Start with at least five portions of fruits and vegetables daily—ideally, two servings of fruit and the rest from vegetables. A portion is approximately 80g.

   
   

4. Limit Sugar and Refined Carbs – Excess sugar fuels inflammation and can promote the growth of harmful gut bacteria, increasing the risk of insulin resistance. Reduce your intake of refined carbohydrates, such as white pasta, white bread, and pastries, which can contribute to weight gain and metabolic imbalances.

   
   

5. Manage Stress – Stress impacts gut health through the gut-brain axis. Many people experience stress without realising it, and unmanaged stress can contribute to weight gain. While eliminating stress entirely is unrealistic, finding ways to manage it—through mindfulness, relaxation techniques, or self-care—can have a profound effect on both gut health and weight loss.

   
   

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References:

• Koutoukidis, D., Jebb, S., Zimmerman, M., Otunla, A., Henry, J., Ferrey, A., Schofield, E., Kinton, J. and Marchesi, J. (2022) ‘The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis’, Gut Microbes, 14 (1), pp. 1-15. doi:10.1080/19490976.2021.2020068- https://pmc.ncbi.nlm.nih.gov/articles/PMC8796717/pdf/KGMI_14_2020068.pdf

• Peters, B., Santoro, N., Kaplan, R. and Qi, Q. (2022) ‘Spotlight on the gut microbiome in Menopause: Current Insights’, International Journal of Women’s Health, 14, pp. 1059-1072. doi: 10.2147/IJWH.5340491- https://pmc.ncbi.nlm.nih.gov/articles/PMC9379122/pdf/ijwh-14-1059.pdf