20% off £25

Code:MERRY
OffersBuy one get one 1/2 priceSave up to 1/2 PriceOutlet3 for 2 Mix & Match2 for £18 Mix & MatchBuy 1 Get 1 Free2 for £5 Mix & MatchIntroductory Offer2 for £50 Mix & Match2 for £60 Mix & MatchBuy more save 10%Vitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBioglanGrass & Co.BetterYouNature's WayNatures AidBuy one get one 1/2 priceSave up to 1/2 PriceOutletIntroductory OfferShort DatedBuy 1 Get 1 FreeDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksHot ChocolateTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornSweets & MintsChocolate Coated SnacksVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodCoconutHolland & BarrettNaturyaGrenadeHuelHeath & HeatherNakdPukkaTwiningsPerfectTedManuka DoctorSave up to 1/2 PriceBuy one get one 1/2 price3 for 2 Mix & Match2 for £5 Mix & MatchOutletBuy 1 Get 1 FreeBuy more save 10%2 for £12 Mix & MatchGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNMyproteinApplied NutritionGrenadePhDHuelTriActiveSiSSave up to 1/2 PriceBuy one get one 1/2 priceBuy 1 Get 1 FreeIntroductory Offer2 for £50 Mix & Match2 for £60 Mix & Match2 for £25 Mix & MatchOutletGluten FreeDairy FreeSugar FreePalm Oil FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyGiftsNatural Beauty Shop AllSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyFace CareShop all Face CareCleanser & TonerFace MoisturiserFace Oil & SerumFace WashFace Exfoliators & ScrubsFace MasksHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+ATrilogyChilds FarmBuy one get one 1/2 priceSave up to 1/2 Price2 for £18 Mix & MatchOutletBuy 1 Get 1 FreeAlcohol FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inChristmasCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.TRIPCannaray CBDCBDfxfourfiveHolland & BarrettHolistic HerbReakiroBody & Mind BotanicalsLove HempBuy one get one 1/2 priceOutletSave up to 1/2 PriceDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettUSNEat WaterIdeal HealthNudie SnacksBraggGrenadeNatures AidSlimExpertFrejaBuy one get one 1/2 priceSave up to 1/2 Price2 for £12 Mix & MatchOutletGluten FreeSugar FreeDairy FreeWheat FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionNew NordicBuy one get one 1/2 priceSave up to 1/2 PriceOutlet2 for £18 Mix & Match3 for 2 Mix & Match2 for £60 Mix & Match2 for £12 Mix & MatchBuy 1 Get 1 FreeDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeSoya FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeNew inNew InBest SellersTrendingMedicines and HealthcareVeganShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Why a healthy gut could be the key to weight loss

ro-huntriss

Written byRo Huntriss

Woman outside exercising
The latest research indicates your digestive health can play a part in your weight loss efforts. This is how gut health affects losing weight.

Good news: looking after your gut health could help you manage your weight. The latest research suggests your digestive health is not only the key to your overall health but may help with weight loss, too.

Did you know that the microbes that live inside you outnumber your own body cells by 10:1?

Deep down in your large intestine, there are around 100 trillion microbes – mostly bacteria – and collectively, they’re known as your microbiota.

What does gut bacteria do for you?

There are hundreds – if not thousands – of strains of gut bacteria. Some are helpful, some aren’t – and we’re only just starting to discover their roles in looking after our health.

Your gut bacteria help you to: 

  • Digest food
  • Protect against pathogens, such as viruses
  • Provide essential nutrients, enzymes and hormones
  • Manage your metabolism
  • Train your immune system

But they can only do all of this if your microbiome is in balance.

If it’s not, then digestive issues, lethargy, low mood, poor immunity, and weight gain can occur.

The gut-weight link

One of the key areas of gut research focuses on weight loss.

Studies in obese and lean sets of twins have shown that lean twins have a vibrant and diverse microbe community, while obese twins have far fewer useful microbes.1

Gut microbes may alter the way we store fat,2 how we balance our blood glucose levels3 and how we respond to hormones that signal hunger and satiety.4

There’s plenty you can do to improve your gut health and support weight loss – and it all starts with giving your gut a little love.

Ultimate guide for a happy & healthy gut

Gut health is key to overall health. This makes perfect sense, as the gut (also known as our gastrointestinal tract) is the organ system in charge of digesting the food we eat.

Read more

Ultimate guide for a happy & healthy gut

Ultimate guide for a happy & healthy gut

Gut health is key to overall health. This makes perfect sense as the gut, aka our gastrointestinal tract, is the organ system in charge of digesting the food we eat.

Support your gut bacteria

The main goal of any gut-healthy diet is to increase the number and variety of good bacteria in our digestive system.

Here are some ways you can support your gut bacteria:

  1. Minimise stress

Research shows being under stress reduces the number and diversity of gut microbes.

Try and carve out time for activities you enjoy, whether that’s yoga, painting or reading a good novel.

  1. Get active

Studies have found athletes have a greater variety of gut bacteria than inactive people. (5)

Exercise may increase levels of different bacterial strains, while also helping with stress and weight loss.

The role of diet in gut health

Diet is key when you’re thinking about improving your gut health and trying to lose weight.

Here are some ways you can make your diet more gut-friendly:

  1. Limit sugar and processed foods

Excess sugar suppresses beneficial bacteria and allows unhealthy microbes to take hold.

Processed foods are often high in sugar, salt, fats, additives, and preservatives. They offer few nutrients for your gut bacteria to thrive on, so are best avoided.

Plus, processed foods are generally higher in calories than whole foods, so they aren’t a good choice when you’re trying to lose weight.

  1. Fill up on gut-friendly foods

A diet rich in food with non-digestible ingredients (also known as prebiotics) may increase the number of bacteria in your gut.

These foods contain a form of fibre that passes through your digestive system and provides a feast for waiting microbes.

You can find them in fibrous foods like bananas, asparagus, chicory, onions, garlic and leeks, as well as many other fruits, vegetables, pulses, nuts and seeds. Prebiotic fibre such as fruit and vegetables are also low in calories, so these foods are useful for weight management.

  1. Up your natural bacteria intake

Try to eat more foods that contain live bacteria and yeasts, such as probiotics. Some foods are naturally fermented, while others have their live cultures added.

Avoid milks and drinks that are flavoured and sweetened, as this process can remove their beneficial effects. Instead, pick naturally fermented foods.

Here are some of the best foods that can contain live beneficial bacteria:

  • Live, natural yoghurt
  • Kefir – a fermented milk drink
  • Kombucha – a fermented tea drink
  • Kimchi – Korean pickled vegetables
  • Sauerkraut – German pickled cabbage
  • Other pickles
  • Miso
  • Aged, unpasteurised cheese

18 of the best foods for gut health

18 of the best foods for gut health

With the help of Holland & Barrett nutritionist, Isabel Tarrant, we delve into the science of digestion and reveal some of the best foods for gut health.

How do probiotics help with weight loss?

Research has linked probiotics with weight loss. For example, some studies suggest that probiotics could reduce the body weight and fat mass in individuals, as well as improve fat and sugar metabolism too.6

These beneficial bacteria travel through your digestive tract to the large intestine, where they boost the numbers and strains of the microbes that live there.

Eat an abundant, diverse diet

If you’ve struggled with restrictive or calorie-controlled diets in the past, here’s some good news: when it comes to improving your gut health and losing weight, you need to eat more, not less!

Diversity can be a problem in modern, Western diets, but increasing the variety of natural foods you eat is the fastest way to improve your microbiome.

In fact, research shows that dieters who ate a greater variety of healthy foods were more likely to lose weight and fat long term, and were less likely to develop diabetes, high blood pressure and obesity.7

So, try to eat a rainbow of fruit and vegetables, nuts and seeds every day. Try and buy new foods each time you shop, eat seasonally, cook new recipes and experiment with foreign cuisines.

Get out of your food comfort zone, and your gut – and waistline – will thank you for it!

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 21 October 2022

Sources

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2677729/
  2. https://pubmed.ncbi.nlm.nih.gov/15505215/
  3. https://gutpathogens.biomedcentral.com/articles/10.1186/s13099-021-00446-0
  4. https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-021-01093
  5. https://pubmed.ncbi.nlm.nih.gov/25021423/
  6. https://academic.oup.com/jn/article/146/8/1552/4630459
  7. https://www.hindawi.com/journals/ecam/2019/3862971/
 

Related Articles

Sign up for exclusive offers
Plus, get expert advice to support your health & wellness straight to your inbox when you sign up to Holland & Barrett emails.