Weight loss
Marisa HeinzeOctober 11, 2022
Lose weight effectively with a healthy gut: how it works
The gut is our second brain. Who has heard this saying before? In this article, we examine how the gut affects our metabolism and how healthy digestion can even affect our mood and well-being.
What effect does digestion have on the body, health, and psyche?
The digestive process has a profound impact on the human body. It is a complex process involving many different organs and systems. If anything goes wrong with any of these components, it can impact the entire body, as well as gut health. For example, when the stomach cannot properly break down food, it can lead to malnutrition or other health problems. However, a malfunctioning digestion not only affects our well-being and possibly our weight, it also affects our mental state and mental health.
For example, if we eat a large meal that is high in fat and sugar, we may feel lethargic and irritable afterwards. Our digestive organs have trouble digesting these foods and therefore have to work harder. The energy is no longer available to the body for other activities. A rapidly rising or persistently high level of blood sugar can also cause feelings of anxiety or depression.
The good news is that there are ways to support the gut health of the digestive system. A nutritious diet, staying hydrated, and getting regular exercise are key factors in the proper functioning of the digestive system.
Improve digestion naturally
There are many simple things you can do to speed up digestion without additional tools:
- Chewing your food thoroughly before swallowing it is an important step in the digestive process.
- Drink plenty of water
- Avoid processed foods. Instead, cook healthily with fresh foods rich in fibre. In the next section you will find out exactly which products should not be missing from your shopping list.
- Regular exercise
Healthy weight loss and gut health: The link between gut health and weight loss
If you're looking to lose weight, you might be surprised to learn that one of the best ways is to keep your digestive system healthy. Not only does the amount of food and exercise determine whether we gain or lose weight, the composition of the gut bacteria also influences weight loss.
This connection can be presented in a simple way as follows:
"Good" and "bad" bacteria live in your gut. The "good" bacteria ensure that you feel fit and vital and that your immune system protects you from diseases. The good. bacteria feeds mostly on fibre and healthy foods, as explained earlier. The "bad" bacteria draw energy from unhealthy foods such as sugar or the like. They make you sluggish and apathetic. If bad bacteria are in the majority, you more likely to get sick more often.Anyone who feels ill, apathetic and sluggish tends to gain weight and is generally less likely to be motivated for exercise.
Hence, what your plate looks like has a big impact on your activity level and thus indirectly on your weight.There are a few simple tools you can incorporate into your diet to boost your digestion and keep the "good" gut bacteria in abundance:
Naturally good digestive foods:
Dietary fibre in food is an indigestible component of food. It gives the digested mass consistency and moves it through your intestines. Fibre is therefore important to prevent constipation and ensure regular, healthy digestion. Examples of high-fibre foods are:
- Cereals: spelt, barley, oats, corn, rye, wheat and the wholemeal flour from it
- Muesli with a high cereal content and especially oat bran
- Wholemeal flour, wholemeal bread, wholemeal pasta, grist and flakes
- Pulses: dried peas, beans (white, red, black, brown), chickpeas, lentils, soybeans
- Vegetables : Cabbage (cauliflower, broccoli, kale, Brussels sprouts, red cabbage, white cabbage, savoy cabbage), carrots, fennel, potatoes in their skins
- Fruit: Dried fruits such as dates, figs, prunes and raisins; fresh fruits, especially apples, pears, citrus fruits, berries, kiwis
- Nuts and seeds: linseed, grated coconut, poppy seeds, almonds, macadamia nuts.
In addition to these natural foods, so-called probiotics can also help to build up your intestinal flora and thus help you to better absorb the nutrients from food. These living bacteria are found in many dietary supplements, but also in fermented foods such as yoghurt and sauerkraut.
Promote digestion through sufficient exercise
Exercise and movement are known to positively affect digestion. There are numerous ways to speed up digestion. These include:
1. Swimming - This gentle exercise is great for general fitness and health, but can also help with constipation and other digestive issues. The gentle movements of swimming help to stimulate the intestines and get the digestion moving.
2. Walk/Jog - Walking is a great way to promote gut health. The rhythmic contraction of muscles in the digestive tract helps move food through the system. A walk is also a good remedy to aid digestion after meals.
3. Biking - This gentle activity helps stimulate the digestive system and can be done both indoors and outdoors.
However, even small movements can help to support your digestion. You don't even need sportswear for this example:
Abdominal massage - Massaging your intestines clockwise can work wonders for an upset stomach and gently and painlessly stimulates your digestion.
Conclusion
Intestinal health is critical to effective weight loss. The gut microbiota play a role in regulating energy balance and body composition, and thus maintaining a healthy weight. Probiotics, prebiotics and fibre are all important for gut health and weight loss.