Taking Care of Your Gut Microbes Can Help You Lose Fat and Have Flat Stomach
Taking Care of Your Gut Microbes Can Help You Lose Fat and Have Flat Stomach.
Hippocrates: “Let food be thy medicine, and medicine be thy food”
You may or may not know that there are many microbes in our gut. Microbes are not always bad. Good microbes in body’s gut help with digestion, metabolism and they fight with bad microbes.
They also determine fat-loss and fat-gain. Some microbes are linked to fat-loss and some are linked to fat-gain. We want to feed microbes that are linked to fat-loss. So they can grow, become strong and healthy in order to fight the bad microbes.
How can you feed good microbes? They get their energy and fuel through fibers. You have to eat lots of fiber. With the food we consume at this century it is very unlikely to receive all the fiber we need. Gut microbes that are linked to fat loss love high-fiber foods. And microbes that are linked to fat gain get their energy through junky food. So if you keep eating fast foods and junk foods you will give what bad microbes need in order to grow and store fat in your body and also due to not giving food to the good microbes they will die.
You can find fiber at fruits and vegetables. You can actually eat an apple or a bowl of salad (preferably organic) right now and give some energy to your gut’s good microbes.
There are many diseases that can be prevented through a healthy lifestyle. You can actually prevent heart diseases, stroke, obesity, type 2 diabetes, and lung cancer by just eating right. Food is our medicine if consumed right.
You have heard a lot and you know by now that you can prevent such diseases through regular exercise, not smoking, and limiting alcohol intake. You can now add taking care of your gut microbes.
If you are among those who have had a bad eating habit for a long time don’t get discouraged. It is never too late to take care of your gut’s good microbes. If you want to lose fat, if you want to have flat stomach, and if you want to have pretty skin you can start from today and add fiber to your food and limit junk foods to zero. You can slowly make the change and you will see after some time you can’t even go back to your previous diet.
All of a sudden the junk food that was so yummy is not yummy anymore and the vegetables that were tasteless now are fresh and full of taste. You even enjoy eating it. Do it slowly and you will see the change.
You can start to repair the gut damage today.
Unfortunately when we go shopping there are many bad options in front of us. Even the options that look healthy have antibiotics and drugs in them which can harm good microbes. So I highly recommend eating organic foods.
According to the researchers you will see the result of changing your diet very quickly. Duke university researchers have conducted a study. Switching the diet on mice with “Western” diet (unhealthy choices) to healthy high-fiber diet resulted in changes to the mice’s gut microbes within one day!
After this study, researches did a study on humans. They had both men and women ages of 20 to 35 in their study. What they did was to ask them to eat whatever they usually eat on the first 4 days of the study. Then researchers gave them a good diet both plant based and animal based that would help the good microbes. After these five days they switched to their own normal diet for few days to wash the effects of the diet that was designed by the researchers. And then for another 5 days they had an opposite diet with no fiber foods.
Both high-fiber and fiber-free diets made quick changes to the gut microbes.
“They found that volunteers who ate the fiber-free diet had higher levels of a type of bacteria that is associated with development of inflammatory bowel disease.”
“We found that the bacteria that lives in peopl’s guts is surprisingly responsive to change in diet” says David assistant professor at the former Duke Institute for Genome Sciences and Policy.
I am sure now that you know you can actually have flat stomach and lose body fat by eating high-fiber foods you can’t wait to add that to your diet.
Foods high in fiber let the gut good microbes flourish. Fibers can be found in plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
An adult needs between 30 to 38 grams of fiber per day for men and 21 to 25 grams of fiber for women.
Here are 12 simple way you can add more fiber to your diet:
- Choose whole grains instead of processed grains. Like: brown rice instead of white rice
- Eat whole-grain pasta,cereal, instead of white
- Try to replace meat with beans or lentils in some of your dishes
- Eat fruit and vegetables with every meal. Fruits are better to be eaten before food.
- Choose fruits and vegetables that are highest in fiber.
- Eat your whole fruit instead of the juice
- Add beans, lentils, or seed to your salads
- Eat barley, amaranth, bulgur, and quinoa
- Swap hummus for mayonnaise on your sandwiches. Hummus is high in both protein and fiber
- Coating your fish or chicken can be done by nuts instead of bread crumbs
- Eat fruits and vegetables with their skin.
- At snack time pair raw veggies with delicious fiber rich dips such as guacamole, hummus, bean dip, and salsa
Foods high in fiber can cause gas, and bloating but this is temporary and it disappears. You can add fibers slowly to your diet.
It is always said that if you want to lose weight you should eat food high in fiber and most of the time it is because fiber keeps you full for a longer time so you won’t be tempted to eat. But you can add another reason to that now. You will lose fat because fiber feeds good microbes that are linked to fat loss which not only reduce the amount of fat they also fight with bad microbes that are linked to fat gain microbes.
Please keep in mind you should have mix of fruits and vegetable in order to receive all the nutrients that your body needs.
Proteins also help you lose fat. One, because they keep you full for a longer time. Two, because they keep blood sugar stable. We need 46 to 56 grams of protein per day. You can get your protein through both plant based diet and animals. But plant proteins such as nuts, seeds and beans are better options because they have all the vitamins and minerals your body needs as well as huge amount of antioxidants and other components that can help prevent cellular damage.
Whole grains have a really important role in gut health. Here is a list of whole grain foods: Barley, Millet, Oats, Rye, Quinoa, Wheat, Wild rice, Farro, Bulgur, Buckwheat, Brown rice, Spelt,Lentils,..
Start eating healthy today and teach others to eat healthy. You can start from today by adding a bowl of salad to your breakfast, lunch, and dinner. Eat an apple every day. And if you can replace meat with beans and lentils.