5 ways to improve the gut microbiome and reduce belly fat

Over the recent years, we have seen a growing body of evidence showing that the gut microbiome can affect our immune system, energy, skin, digestion, and, increasingly, our mood.

The abdominal fat surrounding our organs is called visceral fat; it builds up around the organs in the abdominal cavity, and it can be dangerous to your health, considering that it is linked to a higher risk of severe health problems, such as high blood pressure, heart disease, diabetes, and some cancers.

Also, according to research, a poorer gut microbiome is associated with more significant amounts of visceral fat, predisposing people to cardiovascular disease.

A microbiome is a complex community of microorganisms living in a specific environment, primarily bacteria, fungi, and viruses. In humans, these tiny organisms reside in various body parts, including the gut, skin, mouth, and respiratory tract.

An unhealthy gut microbiome can lead to increased gut permeability, allowing harmful substances like endotoxins to enter the bloodstream. These substances can trigger chronic low-grade inflammation, which is linked to the development of visceral fat. Also, chronic inflammation can contribute to insulin resistance, a condition where the body becomes less responsive to insulin, leading to increased blood sugar levels and fat storage.

How To Improve Your Microbiome?

The following minor changes can help you improve the microbiome of your gut, hence reduce belly fat.

Even the slightest change matters

You probably believe that changing your microbiome will take years, just as it takes years to develop. However, that’s not the case here. What you consume affects the microbiome within 24 hours; the maximum change occurs up to 3 days later. This means that if you immediately change your dietary habits with more friendly to your microbiome ones, you will have a change in your gut microbiome within 3 days since your microbiome changes day to day and hour to hour.

Change the gut microbiome through nutrition

If you want to modify your gut microbiome, the most effective thing to do it is mainly through your diet. If you try to improve it by taking a supplement, you have to engage in taking it every day because the gut bacteria change extremely quickly. On the other hand, if you choose fermented foods, you are "feeding" the good gut bacteria and are more likely to maintain the changes in your microbiome.

Avoid ultra-processed foods

Ultra-processed foods are highly connected to our gut health. They are made through industrial production processes, colors, additives, preservatives and other artificial ingredients. One of the main concerns regarding UPFs is that their artificial ingredients and the way they are made are not recognized by the body, so the body responds with fat increase and inflammation. Ultra-processed foods also indirectly affect health by altering the balance of gut bacteria.

Diets rich in highly processed foods are also low in fiber, which is essential for the growth of the variety of microbial species needed for gut health. In addition, certain food additives have been shown to affect the diversity of bacteria in the gut by interfering with digestion and nutrient uptake from food.

Invest in a variety of plant foods

In order to maintain our gut health, we need to prioritize variety over quantity. That's why experts say we should consume 30 different types of plant foods each week. This may sound impossible, but it doesn't mean you should only eat vegetables and fruits. Plant foods also include anything unprocessed from plants like herbs, spices, green tea, legumes, and plant-based snacks like hummus, guacamole and even dark chocolate.

Don’t peel the vegetables and fruits

Eating fiber is extremely important for gut health. It acts as a prebiotic, which means it feeds healthy gut bacteria, helping it grow and multiply, making it just as essential as the bacteria itself. Fiber is necessary because it feeds the microbiome. Invest in vegetables, whole grains, legumes, nuts, seeds, vegetables, mushrooms, fruits, lentils, beans, spices, and herbs. And try to keep the skin on without peeling them. Once you start peeling vegetables and fruits, you're actually reducing their fiber content.