What you must remember :
- The intestinal microbiota must have a good balance of microorganisms to ensure optimal functions and boost metabolic activity.
- The microbiota is closely linked to the regulation of our weight thanks to the action of the good bacteria that compose it.
- In case of dysbiosis, weight imbalance may occur.
- Diet and lifestyle are essential to take care of our intestinal microbiota and promote good regulation of metabolism.
- Providing probiotics and certain herbal and mineral supplements is recommended to facilitate weight regulation.
A healthy intestinal microbiota?
The intestinal microbiota represents all the microorganisms present along the digestive tract and in particular the small intestine and the colon . Among these microorganisms, we find bacteria, some of which are called probiotics , viruses, fungi and other non-pathogenic organisms. They are essential to promote a good balance of the digestive , immune , metabolic and cerebral systems in particular.
This balance is favored by a balanced lifestyle, a diversified diet adapted to the needs of the body, regular physical activity and good stress regulation. However, due to our current lifestyles, this microbiota can be depleted of good bacteria, which creates dysbiosis , a real imbalance in this flora. This can cause increased intestinal porosity and intestinal hyperpermeability . Ultimately, the assimilation of nutrients is therefore reduced and fatigue and a slowdown in metabolism may occur.
Why take care of your intestinal microbiota?
Taking care of your intestinal microbiota means, above all, protecting the primary functions of the body, facilitating good digestion of food and good production of immune compounds for optimal protection of the body. Indeed, strengthening your microbiota ensures a barrier effect against toxins and pathogenic organisms while facilitating the absorption of nutrients. In addition, by facilitating the action of the immune system, it helps reduce the occurrence of inflammatory pathologies such as diabetes, obesity and many others.
Likewise, it supports brain functions, whether cognitive or emotional, thanks to its 200 million neurons and allows good regulation of physical and mental abilities.
The unsuspected links between the balance of the microbiota and the maintenance of good weight regulation
Just as with the link with the skin and the brain, there is a real gut-weight axis.
Indeed, taking care of your intestinal microbiota will help regulate many functions including those associated with metabolism and hormonal variations.
Metabolic modulations
Thanks to various studies, we now know that a modulation of the intestinal microbiota and therefore that certain bacteria, and in particular their genes, can be the cause of metabolic and functional changes. Indeed, the action of certain bacteria is linked to specific regulations at the body level. An upheaval in their effectiveness or their presence would therefore be at the origin of variations in the degradation of certain food molecules such as starch, in the response to stress and in the production of immune and protective compounds.
In addition, it has been shown that real insulin resistance could develop due to an increase in inflammatory processes in the intestine. However, this resistance is the cause of glycemic disorders , blood sugar levels, which can lead to an increase in the occurrence of cravings and thus promote faster sugar storage and weight regulation disorders.
Balanced diet
Diet is essential to ensure a good balance of the microbiota. This is why providing various sources of proteins, lipids and carbohydrates will allow a varied supply of molecules necessary for the development of good bacteria and their activity.
In addition, good absorption of nutrients from food, thanks to a complete microbiota and a reinforced intestinal wall , is essential to avoid the occurrence of deficiencies, facilitate the proper functioning of the body and avoid too rapid storage of sugars. ingested . Indeed, fibers as well as proteins and lipids make it possible to reduce the speed of absorption of sugar and therefore its storage in the form of adipose tissue.
The provision of all these nutrients will help promote a certain composition of microbiota and thus present beneficial bacteria for a boost in metabolism and good weight regulation such as Lactobacillus gasseri, Lactobacillus rhamnosus and Hafnia alvei HA4597.
How to take care of your microbiota for good weight regulation?
In order to take care of your intestinal microbiota and thus promote good natural regulation of your weight, it is therefore essential to provide good microorganisms using fermented products such as yogurt, sourdough bread, kefir. , and kombucha, kimchi and other lacto-fermented vegetables. Likewise, getting enough fiber through the diet is essential to feed these good bacteria. Indeed, also called prebiotics , these fibers found in our fruits and vegetables, cereals, legumes, oilseeds and others are necessary to ensure the proper development of these probiotic bacteria and promote a good balance of the microbiota.
Apart from diet, practicing regular physical activity is strongly recommended. This is why it is recommended to walk, climb stairs and practice manual, leisure or sporting activities .
Finally, ensuring you take care of yourmental health is fundamental to ensuring good physiological regulation and avoiding altering the balance of the intestinal flora due to an accumulation of stress molecules.
Finding balance with DIJO: Regulating your weight for a lighter life
For overall comfort of life and maintaining good health, it is essential that good weight regulation is carried out. This is why, at DIJO, we offer food supplements adapted to weight regulation . By stimulating the natural metabolism thanks to Focus slim based on prebiotics , guarana , gymnema and chromium and by deeply balancing the intestinal microbiota thanks to the Essential probiotics based on 100% probiotics , the supplements will help support and strengthen the body. Thanks to carefully selected ingredients and active principles, the supplements act in synergy with your body, promoting sustainable weight regulation that respects your well-being.
Sources :
[1] Koutoukidis DA, Jebb SA, Zimmerman M, Otunla A, Henry JA, Ferrey A, Schofield E, Kinton J, Aveyard P, Marchesi JR. The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis. Gut Microbes. 2022 Jan-Dec;14(1):2020068. doi:10.1080/19490976.2021.2020068. PMID: 35040746; PMCID: PMC8796717.
[2] Koutoukidis DA, Jebb SA, Zimmerman M, Otunla A, Henry JA, Ferrey A, Schofield E, Kinton J, Aveyard P, Marchesi JR. The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis. Gut Microbes. 2022 Jan-Dec;14(1):2020068. doi:10.1080/19490976.2021.2020068. PMID: 35040746; PMCID: PMC8796717.
[3] Jian, C., Silvestre, MP, Middleton, D. et al. Gut microbiota predicts body fat change following a low-energy diet: a PREVIEW intervention study. Genome Med 14, 54 (2022). https://doi.org/10.1186/s13073-022-01053-7
[4] Bliesner A, Eccles-Smith J, Bates C, Hayes O, Ho JY, Martins C, Truby H, Nitert MD. Impact of Food-Based Weight Loss Interventions on Gut Microbiome in Individuals with Obesity: A Systematic Review. Nutrients. 2022 May 6;14(9):1953. doi:10.3390/nu14091953. PMID: 35565919; PMCID: PMC9099876.
