I know that many of us have thoughts regarding our weight - it impacts us, emotionally, physically, and mentally. So many messages in modern culture encourage “living well” and “self care,” but few teach what this actually means. In terms of body weight, eating, and finding what the meaning of “healthy” is for you, an idea of “willpower” surrounding food is not a helpful response.
Finding your healthy weight can be hiding in plain sight - your digestive tract!
Your digestive tract, or gut, has good bacteria that aid in breaking down your food, absorbing its nutrients, and moving your waste along. These processes, when occurring normally, can regulate you in the bathroom, in your food cravings, and even your emotions! (Appleton, 2018).
Symptoms of Gut Bacterial Imbalance
Individuals who present with weight troubles or related health risks often have guts that are ridden with imbalance or problematic bacteria. Bacterial imbalance can show up as food cravings (i.e. for excess processed carbohydrates or processed sugars), as the bacteria manipulate the gut of their hosts to consume foods that encourage the growth of the “bad bacteria,” rather than cultivate a hospitable environment for the good.
Other symptoms include
Gas
Bloating
Cramping
Lack of energy/lethargy
Trouble sleeping
What are the root causes of bacterial imbalance?
There is no simple answer for the cause of bacterial overgrowth or imbalance. Some known factors include ingesting pesticides from unwashed fruits and vegetables, chronic stress or high cortisol, or a rapid, undesirable dietary change (an extreme excess of food additives, for example).
What is the secret?
Luckily for us, bacteria presence and levels are not static. The food and fuel we put in our bodies impacts the ecosystem that lives inside our gut! Maintaining our digestive tract health can start by incorporating these foods into your system:
Fermented foods (Greek yogurt, sauerkraut, fermented pickles)
Probiotic supplements
Probiotics!
Probiotics are live microorganisms that act as a natural supplement of “good bacteria.” By encouraging these cultures to live and grow in your gut, you can begin to reset your digestive system.
“Because microbiota are easily manipulatable by prebiotics, probiotics, antibiotics, fecal transplants, and dietary changes, altering our microbiota offers a tractable approach to otherwise intractable problems of obesity and unhealthy eating.” (Alcock, et. al., 2018).
After a period of consistency with these supplementary foods - and decreased presence of processed sugars - the “bad bacteria” in your gut will no longer be in a hospitable environment.
Adjusting your gut bacteria will have radical impacts and I encourage you to keep an eye on yourself over the first 4 weeks of intentionally introducing probiotics to your routine. How are your food cravings changing? How are your emotions? Are you feeling more regulated?
Below is a helpful journal outline for tracking these changes. Let me know what you find - I’m excited to hear how probiotics affect your story!
*keep in mind the word of excess - you still need carbohydrates to regulate your glucose and blood sugars, keeping your energy up! As always, feel free to read these studies yourself and don’t be afraid to reach out with questions or concerns!
Week #: _________
Date: ____________
AM Journal: how am I feeling upon waking up?
Hunger levels (1-10):
Emotions (use adjectives!):
Energy:
PM Journal: how am I feeling as I go to bed/reflect on my day?
Hunger levels (1-10):
Emotions:
Energy:
Did I have any cravings today? If so, what were they?
What probiotic did I integrate into my day?
Other notes:
Sources:
Appleton, Jeremy (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine, vol. 17(4), 28-32.
Alcock, J., Maley, C. C., and Aktipis C. A. (2014). Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms. BioEssays : news and reviews in molecular, cellular and developmental biology, 36(10), 940–949.