Gut Healthy Foods and Weight Loss

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Gut Healthy Foods and Weight Loss, Gut Healthy Foods and Weight Loss, Dr. Nicolle

Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about gut healthy foods and weight loss. The microbiome, ”or the good bacteria in the gut, ”helps prevent autoimmune diseases. The body is full of more healthy bacteria than actual cells. Since the gut is the core of the immune system, it is important that you develop healthy practices and routines that nurture it. A healthy microbiome might be partly inherited, but there are a lot of choices that can help you ensure a protected, thriving, and functioning immune system.

 

Your microbiome can also help you lose weight. The bacteria in the intestines are very powerful and active when it comes to dictating what you eat, what you crave, how many calories you get from the food you are eating, and how hungry you are. The microbiome is also responsible for unsolicited food cravings. It plays an important role in making healthy fat genes by consuming certain kinds of fiber referred to as prebiotics, which produces short-chain fatty acids like butyrate that helps in reducing the genetic tendency to gain weight.

 

There are 100 trillion gut bacteria that multiply and thrive on the things that create weight gain and low-level inflammation in the body. These include processed foods, sugar, trans fats, and refined carbohydrates like white flour. These bacteria make up about five to six pounds in the gut and deliver chemical messages to the brain, which has a great influence on your appetite, mood, and overall health. Lean people actually have more diverse microbiota and more gut bacteria than obese or overweight individuals. An imbalance of the microbiome may cause low-grade inflammation in the body and contribute to obesity and weight gain. You may also find it difficult to lose weight.

Gut Healthy Foods and Weight Loss, Gut Healthy Foods and Weight Loss, Dr. Nicolle

How Can Microbes Help You Lose Weight?

The microbiome can respond to diet changes. You can take control and start to lose weight by consuming foods that the healthy microbiome multiply and thrive on. Adding 1 to 3 servings every day of the right probiotic foods and prebiotic foods to support and nourish your healthy gut bacteria can help stop your cravings for carbohydrates and sugar while strengthening your microbiome to help you lose weight successfully.

 

Here are the top probiotic foods or items that have beneficial bacteria that you should include in your diet.

  • Olives
  • Miso
  • Yogurt (sugar-free)
  • Tempeh
  • Natto or fermented soy
  • Kefir or fermented milk drink
  • Kimchi or spicy Korean dishes
  • Refrigerated sauerkraut (non-pasteurized)
  • Kombucha or effervescent cultured drink
  • Refrigerated pickles (non-pasteurized)
  • Lassi or Indian yogurt drink
  • Non-pasteurized cultured veggies (refrigerated)

You can also take a multi-strained probiotic supplement every day. The supplement should contain at least 15 billion healthy bacteria to ensure that you are consuming the right amount of probiotics you need.

 

Here are some of the best prebiotic foods, or those that feed beneficial bacteria.

  • Raw garlic
  • Jerusalem artichokes
  • Raw leeks
  • Chicory
  • Raw dandelion greens
  • Bananas
  • Beans
  • Asparagus
  • Cooked or raw onion
  • Raw asparagus

If you feed your microbiome properly, it can help you shed off excess pounds and achieve optimal health.

I would love to give you a free resource sheet to support your healthy weight loss journey. Click the button below to receive your gift.

 

Gut Healthy Foods and Weight Loss, Gut Healthy Foods and Weight Loss, Dr. Nicolle

 

I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.

 

I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Weight Monitoring

Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).

 

Physical Activity

Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.

 

I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.

 

Yoga

Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.

 

Resistance Training

Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.

 

Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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