If you’ve ever felt that you’re doing everything right to lose weight—eating well, moving more—but still struggling with results, your gut could be the missing piece of the puzzle.
We’re learning more about how the bacteria in your gut (a.k.a. your gut microbiome) can influence your weight, cravings, metabolism, and even how your body stores fat. Let’s explore how gut health plays a key role in weight management—and what you can do to support it naturally.
Gut Bacteria: Your Body’s Hidden Metabolic Partner
Your digestive system is home to trillions of bacteria that help you digest food, absorb nutrients, and regulate your immune system. But they also have a significant influence on your weight. Some bacteria are more efficient at pulling calories from food, which can contribute to weight gain. Others help your body burn fat more efficiently. The balance between these “helpful” and “not-so-helpful” bacteria matters.
Fun fact: Studies show people with a healthier weight tend to have more diverse gut bacteria than those who are overweight.
Fiber Feeds the Good Guys—and Keeps You Full
When you eat fiber-rich foods such as fruits, vegetables, and whole grains, your gut bacteria break them down into short-chain fatty acids (SCFAs). These SCFAs:
- Help control your appetite by signaling that you’re full
- Support better blood sugar balance
- Reduce fat storage and inflammation
Fun Fact: Yes, grandma was right, eating your veggies is good for you (and your waistline).
Your Gut Talks to Your Brain (Really!)
You’ve probably heard of the gut-brain connection. This connection isn’t just about mood; your gut bacteria also influence your food cravings. When your gut is out of balance, it may lead to increased cravings for sugar or high-fat foods. Conversely, a healthy gut helps regulate cravings and supports better decision-making regarding food.
Inflammation from a “Leaky Gut” Can Pack on Pounds
If your gut lining becomes too permeable—a condition sometimes called “leaky gut”—toxins and food particles can seep into the bloodstream. This can trigger inflammation, making it harder to lose weight and potentially leading to insulin resistance, a key factor in belly fat and metabolic issues.
Probiotics, Prebiotics & Polyphenols: Your Gut’s Best Friends
Here’s how to keep your gut—and weight—on the right track:
- Probiotics: Found in supplements or fermented foods like yogurt, kefir, sauerkraut. They add good bacteria to your gut.
- Prebiotics: These are the fibers that feed your gut bacteria. Think onions, garlic, leeks, bananas, and oats.
- Polyphenols: Plant compounds in foods like green tea, berries, and citrus peels that support good bacteria.
Gut Health Supplement Suggestions
While most gut health ingredients lack scientific evidence for their benefits in weight management, a few of my favorites can address some of the abovementioned concerns. Let’s take a look.
Fenuflakes®:
Fenuflakes®, a proprietary ingredient derived from fenugreek seeds (Trigonella foenum-graecum), supports gut health through multiple scientifically relevant mechanisms, thanks to their rich content of soluble fibers (especially galactomannan), polyphenols, and prebiotic compounds. Here’s how they contribute to gut wellness:
- Rich in galactomannan, a soluble dietary fiber that resists digestion in the upper GI tract and reaches the colon, where it acts as a prebiotic, promoting the growth of beneficial bacteria like Bifidobacteria and Lactobacilli.
- Mucilaginous fibers in Fenuflakes form a protective gel-like layer in the GI tract, which may help protect the intestinal lining and reduce permeability.
- Promotes healthy bowel movements.
- It decreases swelling of the gut lining, helping to reduce leaky gut.
Odilia®: The Gut Microbiome Modulator
Odilia®, a patented extract derived from Olea europaea (olive), is a polyphenol-rich ingredient clinically studied for its ability to modulate the gut microbiome. Polyphenols act as prebiotic-like compounds, feeding beneficial gut bacteria and helping suppress the growth of undesirable strains.
Research on Odilia® demonstrates:
- Increased levels of key short-chain fatty acids (SCFAs) like butyrate, which fuel colon cells and help maintain intestinal barrier integrity.
- A more balanced microbiome, including the enrichment of beneficial strains such as Akkermansia muciniphila, a species known for supporting mucosal health and reducing metabolic endotoxemia.
Odilia® stands out for microbiome health, setting the stage for better digestion, immune balance, and inflammation regulation.
Mucosave™: Shielding the Gut’s Protective Barrier
The gut lining is the frontline defense between the external world (food, bacteria, toxins) and the internal body. Mucosave™ is a proprietary blend of Opuntia ficus-indica (prickly pear) and Olea europaea leaf extract designed to protect and soothe the mucosal lining of the gastrointestinal (GI) tract.
Clinically studied benefits of Mucosave™ include:
- Reduced gastric reflux and heartburn symptoms in individuals with occasional gastrointestinal distress.
- Enhanced mucosal defense helps protect the epithelial barrier from acid and irritants.
- Antioxidant activity reduces oxidative stress within the gut lining.
Mucosave™ acts as a natural gut shield, calming irritation and helping maintain a resilient, intact gut barrier, critical for a leaky gut and its downstream effects.
Gut Health Supplements with Weight Management Efficacy
Lactobacillus gasseri
- What it does: Supports gut flora and reduces belly fat.
- Weight connection: Shown to reduce visceral fat and waist circumference.
- Bonus: May reduce inflammation in the gut.
Study: Supplementation with L. gasseri significantly reduced abdominal fat and body weight.
Bifidobacterium breve
- What it does: Helps maintain a balanced gut ecosystem.
- Weight connection: Shown to reduce body fat in clinical trials.
- Bonus: Enhances gut barrier function.
Study: B. breve B-3 supplementation reduced body fat mass in overweight adults.
Akkermansia muciniphila (Next-gen Probiotic)
- What it does: Enhances gut barrier and improves metabolic function.
- Weight connection: Linked to lower body weight and improved glucose tolerance.
- Bonus: Promotes mucin production for gut lining integrity.
Study: Higher levels of Akkermansia are associated with lean body mass and better metabolic health.
Weight Management Support Ingredients
While we are at it, suggesting a few scientifically studied ingredients to support weight management would be great. Although these have not been shown to have a direct impact on gut health, they should be considered in addition to the gut health supplements and suggestions mentioned previously.
CQR-300® (Cissus quadrangularis)
A traditional plant used for centuries in various parts of the world, Cissus quadrangularis extract (CQR-300®) has been investigated for its weight management benefits. Studies suggest it may help modulate leptin levels and reduce hunger.[i]
Dyglomera® (Dichrostachys glomerata)
Extracted from a West African spice fruit, Dyglomera® has shown promise in helping to regulate metabolic hormones, potentially supporting insulin sensitivity. Preliminary research indicates it may help the body maintain healthier body composition and more stable blood sugar levels. [ii]
IGOB-131® (Irvingia gabonensis)
Known commonly as African mango, Irvingia gabonensis seed extract has been studied for its impact on weight management and metabolic markers. Some studies suggest IGOB-131® may help reduce leptin resistance and support healthy cholesterol levels, making it a valuable component in metabolic health formulations. [iii]
Lepticore®
Lepticore® is a proprietary blend of nutrients and polysaccharides that may help optimize leptin function. It is often included in metabolic support formulas because it promotes satiety, supports healthy insulin function, and manages body composition. [iv]
SlimBiotic (Limosilactobacillus fermentum strains K7-Lb1, K8-Lb1, and K11-Lb3)
A study involving 180 subjects over three months showed improvements in body fat mass, body weight, visceral adipose tissue, waist circumference, and hip-to-waist circumference.[v]
Morosil® (Moro Red Oranges)
Research with Morosil® in a six-month study showed improvements in body weight, BMI, waist and hip circumference, and body composition.[vi]
Bottom Line: Heal Your Gut, Help Your Weight
Your gut does much more than digest food; it significantly impacts how your body utilizes calories, stores fat, and signals hunger. By nourishing your microbiome with the right foods and supplements, you can make weight management more manageable and healthier.
References:
[i] Lee HJ, Le B, Lee DR, Choi BK, Yang SH. Cissus quadrangularis extract (CQR-300) inhibits lipid accumulation by downregulating adipogenesis and lipogenesis in 3T3-L1 cells. Toxicol Rep. 2018 Mar 30;5:608-614. doi: 10.1016/j.toxrep.2018.02.008. PMID: 29854631; PMCID: PMC5977379.
[ii] Youovop J., Takuissu G., Mbopda C., Nwang F., Ntentié R., Mbong M., Azantsa B., Singh H., Oben J.The Effects of DyglomeraⓇ(Dichrostachys glomerata extract) on Body Fat Percentage and Body Weight: A Randomized,Double-Blind, Placebo-Controlled Clinical Trial. Functional Foods in Health and Disease2023; 13(6):334-346,DOI:https://www.doi.org/10.31989/ffhd.v13i6.1088
[iii] Ngondi JL, Etoundi BC, Nyangono CB, Mbofung CM, Oben JE. IGOB131, a novel seed extract of the West African plant Irvingia gabonensis, significantly reduces body weight and improves metabolic parameters in overweight humans in a randomized double-blind placebo controlled investigation. Lipids Health Dis. 2009 Mar 2;8:7. doi: 10.1186/1476-511X-8-7. PMID: 19254366; PMCID: PMC2651880.
[iv] Kuate D, Etoundi BC, Azantsa BK, Kengne AP, Ngondi JL, Oben JE. The use of LeptiCore in reducing fat gain and managing weight loss in patients with metabolic syndrome. Lipids Health Dis. 2010 Feb 19;9:20. doi: 10.1186/1476-511X-9-20. PMID: 20170522; PMCID: PMC2836327.
[v] Laue, C., Papazova, E., Pannenbeckers, A., & Schrezenmeir, J. Effect of a Probiotic and a Synbiotic on Body Fat Mass, Body Weight and Traits of Metabolic Syndrome in Individuals with Abdominal Overweight: A Human, Double-Blind, Randomised, Controlled Clinical Study. Nutrients, 15(13), 3039. https://doi.org/10.3390/nu15133039
[vi] Briskey D, Malfa GA, Rao A. Effectiveness of “Moro” Blood Orange Citrus sinensis Osbeck (Rutaceae) Standardized Extract on Weight Loss in Overweight but Otherwise Healthy Men and Women-A Randomized Double-Blind Placebo-Controlled Study. Nutrients. 2022 Jan 18;14(3):427. doi: 10.3390/nu14030427