In a recent study published in the journal Nature, Danish researchers measured the intestinal microbes of 169 obese and 123 non-obese adults. The findings on the microbes weight loss connection may surprise you!
According to the newest research in this area, gut microbial diversity (the presence of numerous strains of good bugs in the gut) and gut bacterial richness (microbial count) are currently the two most important criteria to determine optimal health, immunity, blood sugar health and weight balancing. In this study, lack of bug diversity and a decreased amount of good gut bugs were linked to excess fatty tissue, weight gain and blood sugar concerns. (1)
In this study, of the 292 people measured, 23% of them had up to 40% fewer good bugs and carried more body fat than the rest of the population. (1)
This group that had less good bugs also had a significant decrease in bacterial diversity compared with the rest of the population. (1)
The group with a decreased amount of good microbes and decreased microbial diversity were more likely to gain weight, be overweight and battle with blood sugar related issues. (1)
Rebuilding the Good Bugs
Most probiotics on the market are transient, meaning they do not colonize, or adhere to the gut wall. There are four strains of bugs that have been documented to adhere to the gut wall and colonize inside the gut. (2, 3) Better yet, their waste feeds other bugs from your foods to perpetuate microbial volume and diversity. I highly suggest that a probiotic supplement should contain some or all of these good bugs:
1. Lactobacillus acidophilus La-14 (2, 3)
2. Lactobacillus plantarum Lp-115 (2, 3)
3. Bifidobacterium longum Bl-05 (2, 3)
4. Bifidobacterium lactis HNO19 (2, 3)
These bugs are colonizing, meaning they will adhere and colonize in the gut wall. As their waste material acts as food for more diverse strains of good gut bugs, it is then important to keep introducing more good bugs into your digestive tract from dietary means.
Do your best to add naturally lacto-fermented foods to at least one meal a day, such as kefir, yogurt, raw cheese, fermented veggies, kombucha, kimchi, miso, natto and other fermented or cultured foods. Eat these as condiments, in very small amounts. A little goes a long way to create diverse strains and bacterial richness to your new temple of good bugs!