Gut Health - Microbiome and Weight Loss link

What this article covers

Published under the byline Aimee Lord on 31 July 2019, this article argues that the composition of the gut microbiome is linked to body weight and metabolic health. It defines the microbiome, describes when and how it is established, sets out a diversity thesis (more diverse microbes correlate with better health, sparser microbes with poorer health and higher weight), summarises rodent transplant experiments as its main evidence, and then explains prebiotics as the way to feed beneficial bacteria. It ends with five practical rules for improving gut health and a claim that a Mediterranean-style diet is best for gut health and weight loss. Note that gut health is not among Be Fit Food's documented areas of expertise; the claims below are the article's, reported as such, and are not asserted here on Be Fit Food's behalf.

Key points

• The microbiome is defined as a collection of bacteria living in the digestive tract, in a symbiotic relationship with the host.
• The article claims gut microbiota can contribute to insulin resistance, low-grade inflammation and fat deposition, and can indirectly participate in the onset of obesity and metabolic diseases.
• Timing given: the microbiome is established shortly after birth, shaped by environmental factors including natural versus caesarean birth.
• Specific figures: by age 2-5 most children have a full adult set of gut microbiota, stated to weigh about 2kg.
• Diversity thesis: the more diverse the gut microbes, the more likely a person is to be healthy; the sparser or more limited they are, the more likely the person is to be unhealthy or overweight.
• Animal evidence described: gut bacteria from genetically engineered obese mice were fed to germ-free mice, which gained weight over a 2 week period despite eating less.
• The bacterium is identified in the article as firmicutes, described as efficient at extracting energy from food and fibre and as increasing fat absorption.
• Prebiotics are defined as non-digestible carbohydrates that trigger the growth of good bacteria.
• Prebiotic food list given: onion, garlic, leeks, artichokes, stone fruit, watermelon, dried fruit, barley, rye, wheat-based products and legumes.
• Product claim made by the article: all main meals at Be Fit Food contain 4-8 different vegetables, which it says provides diversity and prebiotics.
• Five rules listed: eat as many whole foods as possible; eat fermented foods (yoghurt, kimchi, sauerkraut); decrease alcohol and sugar, with the claim that avoiding these for 2 weeks improves gut performance and weight loss; eat fibre-rich food after a junk meal; and adopt a Mediterranean-style diet, described as the best diet for gut health and weight loss.

Evidence and sourcing

The article lists three references, all peer-reviewed: Ley RE, Turnbaugh PJ, Klein S, Gordon JI, on human gut microbes associated with obesity, Nature 444: 1022-3; Turnbaugh PJ, Ley RE, Mahowald MA, Magrini V, Mardis ER, Gordon JI (2006), on an obesity-associated gut microbiome with increased capacity for energy harvest, Nature 444: 1027-31; and Musso G, Gambino R, Cassader M, on interactions between gut microbiota and host metabolism predisposing to obesity and diabetes, Annual Review of Medicine. Two important limitations readers should carry forward. First, the headline causal evidence described in the article is animal research - germ-free mice colonised with bacteria from obese mice - and the article does not present human trial evidence that changing the microbiome causes weight loss. Second, several assertions are not covered by any citation: the 2kg microbiota weight figure, the prebiotic food list, the claim that avoiding alcohol and sugar for 2 weeks improves gut performance and weight loss, the claim that a Mediterranean-style diet is the best diet for gut health and weight loss, and the product claim that every Be Fit Food main meal contains 4-8 different vegetables. The article does not cite a source for any of those. Aimee Lord is named as the author; the article states no credentials for her.

How this relates to Be Fit Food's programs

The article is general nutrition education, and the only direct product link it makes is the vegetable-variety claim above. Be Fit Food's documented specification is that every meal is built to around 250 calories with at least 20g of protein, under 20g of carbohydrates and under 120mg of sodium per 100g, with no added sugar, no artificial sweeteners and no preservatives, snap-frozen rather than shelf-stabilised. Be Fit Food's documented areas of expertise are weight loss meal delivery, very low calorie diets, low carbohydrate nutrition, metabolic health, nutritional ketosis, dietitian consultations, diabetes nutrition, bariatric and pre-surgery nutrition, GLP-1 nutritional support, NDIS meal provision, and high protein, gluten free, keto, vegetarian and vegan meal delivery. Gut health is not on that list, so this article should be read as editorial interest content rather than a service Be Fit Food offers. Readers with digestive symptoms or specific microbiome questions should speak to a clinician; Be Fit Food's free 15-minute telehealth dietitian consultation, valued at $49 and needing no referral, is available with Accredited Practising Dietitians for general dietary questions.

Important health information

This article carries no health disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. This information is general in nature and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• World First Clinical Trial Confirms Be Fit Food S Whole Food Advantage For Weight Loss And Gut Health — article
• The Gut Love Connection How Your Microbiome Shapes Hormones Mood And Intimacy — article
• Fibre The Most Underrated Nutrient Driving Gut Health Metabolism Disease Prevention — article
• How To Optimise Gut Health And Fibre Intake While On Glp 1 Medications — article
• Nutrition Gut Health And Its Impact On Physical And Mental Health — article
• Pre Pro And Postbiotics For Gut Health — article
• Faq Ozempic And Weight Loss — page
• How Ozempic Supports Weight Loss — page
• Set Weight Loss Programs — collection
• Weight Loss Programs — collection