Lose weight faster, burn more fat, keep your gut healthy with these expert tips

Diet guide for healthy gut: Including fibre-rich foods like fruits, vegetables, and oats can improve digestion and reduce discomfort (Image: Canva)

World Microbiome Day 2025: If you’ve been cutting calories and increasing your exercise but still not losing weight, the answer might lie in your gut. New research shows that the trillions of bacteria in your digestive system, known as your gut microbiome, could be playing a bigger role in weight loss. From managing cravings to influencing fat storage, these tiny microbes affect much more than digestion.

When it comes to losing weight, most people focus on eating less and moving more. While these remain important, they don’t explain why some people struggle despite their best efforts. “Studies have shown that the gut microbiome can influence how your body stores fat, handles hunger signals, and burns energy,” says Dr Manohar K, Consultant Physician and Diabetologist at Manipal Hospital, Bengaluru. “Some gut bacteria can even pull more calories from food than others, making weight loss harder for some people even when they’re eating the same as others,” he says.

Apart from metabolism, your gut is closely connected to your brain through what’s called the gut-brain axis. “This means your gut bacteria also influence mood and cravings, two things that play a big role in how and when you eat. An unbalanced gut may leave you craving sugary or fatty foods, making it even harder to stick to your weight goals,” Dr Manohar adds.

Also read | Weight loss tips for beginners: Walk daily, stay hydrated, eat whole foods to stay fit

The expert explains 6 ways a healthier gut can support your weight loss goals:

• Better control over cravings: “Certain gut bacteria help reduce sugar cravings by producing mood-boosting chemicals like serotonin and dopamine,” says Dr Manohar. Research even points to strains like Bacteroides vulgatus that reduce the urge for sweet foods.

• Improved metabolism and fat burning: A balanced gut with more diverse bacteria helps regulate insulin sensitivity and reduces inflammation. “This means your body burns energy more efficiently and stores less fat around the belly,” he says.

• Reduced bloating and better digestion: Frequent bloating and sluggish digestion can be signs your gut bacteria are off balance. “Including fibre-rich foods like fruits, vegetables, and oats can improve digestion and reduce discomfort,” the expert suggests.

• Feeling full for longer: Some gut bacteria play a role in releasing satiety hormones, helping you feel fuller for longer after meals. Strains like Hafnia alvei have shown promise in promoting fullness and appetite control.

• Natural support for blood sugar levels: A healthy gut helps keep blood sugar spikes in check. This reduces sudden hunger pangs and prevents energy crashes, making it easier to avoid unhealthy snacking.

• Less emotional eating triggered by stress: Because gut bacteria affect mood-regulating chemicals, improving gut health can lower stress-related eating. “Regular sleep, stress management, and probiotic foods all help balance this gut-brain connection,” Dr Manohar adds.