Keeping Good Bacteria in the Gut Can Help Manage Weight, Here's the Explanation

YOGYAKARTA - Maintaining good bacteria in the intestines is not only beneficial for digestive health, but can also help manage weight. Various studies show that the gut microbiome plays a role in regulating the way the body digests food, uses energy, to controlling hunger and fullness. Therefore, see the list of reasons why you need to maintain a balance of good bacteria that can be one of the important steps in supporting a healthy diet and maintaining an ideal body weight.

1. Good bacteria help the body utilize food

In the intestine there are trillions of bacteria that live side by side and help the body carry out various important functions, reported Healthline, Wednesday, July 1. One of his tasks is to process fiber that the body cannot digest into compounds that are beneficial to health. When the balance of gut bacteria is maintained, the process of digestion and utilization of energy from food can also take place better.

2. Affects hunger and fullness

The gut and the brain communicate with each other through various signals that affect appetite. A healthy gut microbiome helps the body produce satiety signals so that you can stop eating more easily when energy needs are met. Conversely, an imbalance of gut bacteria can make the regulation of hunger and fullness less optimal.

Illustration of maintaining good bacteria in the intestines can help manage weight (Freepik/jcomp)3. Helps keep the metabolism healthy

Good bacteria in the gut also play a role in the process of metabolism, that is, the way the body converts food into energy. A balanced microbiome supports the regulation of blood sugar, energy use, and various other metabolic processes. This is one of the reasons why gut health is related to the body's ability to manage weight.

4. Suppressing inflammation associated with obesity

Mild inflammation that lasts continuously is known to be associated with an increased risk of obesity and metabolic disorders. Good bacteria help maintain the intestinal lining so that substances that can trigger inflammation do not easily enter the bloodstream. That way, the body has a greater chance of maintaining a healthy metabolism.

5. Increase foods and habits that support good bacteria

One of the best ways to maintain gut microbiome health is to increase the consumption of high-fiber foods. Fruits, vegetables, nuts, whole grains, as well as fermented foods such as yogurt, kefir, kimchi, and tempeh can help increase the diversity of good bacteria in the gut. This type of diet is also related to better metabolic health.

Illustration of maintaining good bacteria in the intestines can help manage weight (Freepik/KamranAydinov)

A diet dominated by ultra-processed foods tends to reduce the diversity of gut bacteria. Foods high in sugar, sugary drinks, processed meat, fast food, and high-fat snacks should be limited so that the balance of the microbiome is maintained. On the other hand, increasing fresh and minimally processed foods supports the growth of good bacteria.

In addition to diet, sleep quality, physical activity, and stress levels also affect the balance of gut bacteria. Lack of sleep can disrupt hormones that regulate hunger and affect the composition of the microbiome. Meanwhile, regular exercise and managing stress well can help maintain the diversity of good bacteria in the gut.

Maintaining good bacteria in the intestines is not an instant way to lose weight. However, if combined with a balanced nutritious diet, regular physical activity, adequate sleep, and a healthy lifestyle, the health of the gut microbiome can be one of the factors that help manage weight. By consistently implementing these habits, you not only support the diet program, but also maintain the overall health of the body.

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