"I'm gaining weight even though the amount I eat hasn't changed." Perhaps the cause is an imbalance in the intestinal bacteria.
Our intestines are home to over 100 trillion bacteria, known as the "intestinal flora."
There is still much we do not know about intestinal bacteria, but this time we will explain to the extent that we know how intestinal bacteria affect the tendency to gain weight.
Three classifications of intestinal bacteria
| classification | Features |
|---|---|
| Good bacteria | Bacteria that are beneficial to the body (bifidobacteria, lactic acid bacteria). Suppresses the immune system, improves bowel movements, synthesizes vitamins, and suppresses bad bacteria. |
| bad bacteria | Bacteria that have adverse effects on the body (Clostridium perfringens, some E. coli bacteria), causing intestinal inflammation and toxin production. |
| opportunistic bacteria | Bacteria that normally do not belong to either group. Bacteria that contribute to the increase of either good or bad bacteria. Bacteria that can become either an ally or an enemy depending on the intestinal environment. |
The true identity of fat and slimming bacteria is opportunistic bacteria!
Recently, there are bacteria that are referred to as fat bacteria and thin bacteria. Although these are slang terms, they are actually opportunistic bacteria.
Among opportunistic bacteria, fat bacteria belong to the phylum Firmicutes, while lean bacteria belong to the phylum Bacteroidetes.
| kinds | Features |
|---|---|
| Phylum Firmicutes | It is a bacterium that efficiently absorbs energy from food and is considered to be a bacterium that makes you gain weight. |
| Bacteroidetes | It is said to be a slimming bacterium that produces bacteria that suppress the absorption of short-chain fatty acids and help burn fat in the body. |
In particular, obese individuals have been reported to have an imbalance in the F/B ratio, with more Firmicutes and fewer Bacteroidetes, which is described as a "gut with a lot of fat bacteria."
Effective methods to increase slimming bacteria and reduce fat bacteria
- Eat plenty of dietary fiber (especially water-soluble fiber) from vegetables, beans, seaweed, etc.
It is suggested that it increases Bacteroidetes while suppressing the overgrowth of Firmicutes. - Incorporate fermented foods such as yogurt, natto, and miso
Suppresses Firmicute-related bacteria while promoting the establishment of beneficial bacteria - Adopt a Mediterranean diet (based on vegetables, fruits, olive oil, and fish)
It is said to have a tendency to increase Bacteroidetes - It has been suggested that exercise also increases gut diversity and increases the proportion of lean bacteria.
- Limit fast food, sweets, and soft drinks (fat bacteria love these foods)
- Time-restricted and intermittent fasting have been reported to reduce the Firmicutes ratio, improve the intestinal environment, and promote fat burning.
summary
Intestinal bacteria play an important role not only in bowel movements and immunity, but also in fat accumulation, appetite regulation, and metabolic efficiency.
Opportunistic bacteria can be either an enemy or an ally depending on the balance between good and bad bacteria.
By aiming to have an intestine that is conducive to the growth of slimming bacteria through a balanced diet, you can potentially avoid gaining weight and build a healthy body without having to restrict your diet unreasonably.
Author
Ryota Ishii, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic