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How Your Gut Health Affects Your Weight

You already know that what you eat, how much you move, and the genes you happen to inherit all play a big role in your weight. But another surprising factor may be at work, too: your gut. The gut microbiome -- the trillions of organisms like bacteria and fungi that reside in your digestive system -- affects your health in many ways, including your immune system, mood, disease risk, and weight. Scientists have identified specific gut microbes that are more likely to promote weight gain, possibly by affecting how much energy you burn and how much you store as fat. On the flipside, other microbes are linked to leanness. In fact, researchers have been able to transplant these microbes into the colons of mice and influence whether the mice stay lean or develop obesity. In humans, studies show that people with obesity have more obesity-promoting microbes compared to their leaner counterparts. But when they lose weight, their microbiomes shift: They have fewer of those organisms and more of the lean-promoting kind. People with obesity also tend to have lower microbial diversity in their gut, which may raise the risk for problems like inflammation and diabetes. So could gut microbes be the magic bullet for preventing or treating obesity? Not yet. Most of the research has been done in animals and hasn't translated to any treatments for people, says Robert Dubin, MD, an obesity medicine doctor and an associate professor at Pennington Biomedical Research Center. 'This is a huge area, and hopefully we'll see a breakthrough,' he says. The good news: While you can't change your genes, you can change your microbiome. It's not a fixed system, and your lifestyle choices can shift it for better or worse. 'Diet is critical,' says Dubin. A gut-friendly pattern of eating can promote more 'good' bacteria that may protect against obesity. That includes: Plenty of fruits and vegetables, which contain compounds that nourish healthy gut microbes Fiber-rich foods like oats, beans, and whole wheat pasta Fermented foods such as yogurt, kefir, and tempeh Fewer ultra-processed foods, which are linked to a less healthy microbiome Other habits that support a healthier gut include: