How does gut microbiota disruption lead to weight gain?

Obesity is now a global phenomenon and is becoming more common even in less developed countri. Overweight and obesity are a multifactorial problem that needs to be considered togeth. The gut microbiota is also very important for weight balance, as it affects energy use in food, fat metabolism, appetite, inflammatory processes and hormonal functi. Changes in the composition of the gut microbiota can be a cause or a consequence of being overweight, creating a vicious cyc. What is the gut microbiome?Humans coexist with bacteria and other microbes from bir. The gut microbiota is a "hidden organ" whose composition and importance to human health have only been recognized in recent yea. The gut microbes far outnumber our own cells, encode 100 times more genes than our own genome, and consist of bacteria, viruses, archaea, and fun. So high that one wonders who is actually controlling w. In fact, we are in a mutually beneficial symbiotic relationship, without each other we cannot survi. Humans provide gut microbes with living space, security, and food; on the other hand, gut microbes play an important role in maintaining homeostasis, including maintaining proper body weight, and are involved in many bodily processes, including digestion, energy regulation, Immune regulation, vitamin synthesis and protection from pathogens and foreign substanc. As long as the intestinal flora is balanced, it has an excellent effect on human health, but when it is destroyed, it may cause many chronic diseases, such as diabetes, irritable bowel syndrome, autism, depression and so . The large intestine is the place with the most bacteria, because there are more digestive enzymes, stomach acid and bile salts in the small intestine, which is very unfavorable for the survival of bacter. The intestinal flora is mainly composed of 6 bacterial phyla, of which Firmicutes and Bacteroidetes are the dominant flora, which together represent more than 80% of bacterial species, and they have a huge impact on people's heal. The proportions of Firmicutes and Bacteroidetes changed in overweight people compared with normal-weight peop. What affects the gut flora?The gut microbiota is very dynamic and it responds to many environmental facto. As a result, the composition and diversity of gut microbes are constantly changing from bir. The most important period is the first few years of li. During this period, the mother has a great influence on the establishment of the infant's gut microbio. The mode of delivery (natural . caesarean section), the feeding style in the first months of life (breastfeeding . formula feeding), and the home environment underlie the gut microbiome in childr. When a child starts to add complementary foods, drastic changes will occur, and the intestinal flora will become more diver. By about two-and-a-half years of age, the gut flora becomes similar to that of an adu. Although the gut microbiota becomes more stable in adulthood, many different factors influence its diversity and compositi. Its development is also influenced by hygiene conditions, environment, stress, alcohol intake, circadian rhythms, age, and genetic factors, among othe. If we use drugs, especially antibiotics and drugs that suppress stomach acid, a lot of changes in the gut flora also occ. However, of all the factors that affect the gut microbiome, nutrition is the most influenti. Highly processed foods high in saturated fat, high sugar, and low in dietary fiber negatively affected Firmicutes/Bacteroidetes rati. On the other hand, a Mediterranean-style dietary pattern helps maintain a good balance of good and bad bacter. The most important factors affecting obesityThe truth is that obesity results from a chronic imbalance between energy intake and expenditu. If you want to lose weight, everyone may think of increasing energy expenditure and reducing energy inta. It may seem simple, but as anyone who is trying to lose weight knows, it's not ea. Body weight is regulated by complex hormonal, neural, and metabolic mechanisms that affect energy intake and expenditu. Excessive energy intake is mainly due to the consumption of highly processed foods, which are extremely energy-rich due to their high amounts of saturated fat and sug. These foods enter our bodies, easily exceed our daily energy needs, and start storing excess energy in our adipose tiss. At the same time, it can negatively affect other bodily processes, such as triggering chronic inflammati. 　　This type of diet also causes changes in the composition of the gut microbiota, reducing its diversity, which is extremely important for human health and weight, as the gut microbiota significantly affects metabolism, appetite, bile acid metabolism, hormones, and the immune syst. 　　How does the gut microbiota affect body weight?　　The gut microbiota directly affects the digestion, absorption, and metabolism of food, and may contribute to weight gain through different mechanis. 　　 Gut flora has a significant impact on energy intake　　Bacteria in the digestive tract are responsible for energy intake because they are involved in the digestion of foods that humans normally cannot dige. In this way, they are able to obtain energy that would otherwise be unavailab. 　　The composition of the gut microbiota in overweight people was altered, with a lack of richness and diversity in their gut microbiota, with more bacteria from Firmicutes and less bacteria from Bacteroidet. We know that bacteria from the Firmicutes phylum break down those indigestible carbohydrates more efficiently and convert them into short-chain fatty acids that they can absorb for more ener. 　　A Western-style diet rich in saturated fats and sugars and lacking in dietary fiber creates a friendly environment for Firmicutes bacteria, leading to the growth of those bacteria that metabolize carbohydrates efficiently, allowing them to get more out of the food they eat ener. If this extra energy cannot be consumed, it is stored in f. 　　Short-chain fatty acids (acetic, propionic, and butyric acids) are by-products of the fermentation of dietary fiber that humans cannot digest, and they can serve as a source of energy for cellular processes in different orga. For example, intestinal cells get 60-70% of their energy from short-chain fatty aci. 　　However, different short-chain fatty acids also have different metabolic effec. Butyrate is the main energy source for intestinal cells, while acetate and propionate are used for fat and cholesterol production and for gluconeogenesis (the process of producing glucos. 　　However, not everything is as simple as it seems at fir. On the other hand, short-chain fatty acids have huge benefits and positive effects on body weig. For example, acetic acid can cross the blood-brain barrier, affect the hypothalamus and suppress appetite; butyrate can suppress the activity of appetite-stimulating neuro. 　　Increased body fat is not just a result of more efficient use of energy from food, it is also based on microbial genetics, as up to 75% of obesity-related microbial genes belong to Actinobacteria and 25% to Firmicutes , on the other hand, 42% of the genes associated with slenderness belonged to the phylum Bacteroidet. 　　 Intestinal flora participates in bile acid metabolism　　The link between bile acids and intestinal flora is bidirection. In addition to playing a key role in the efficient digestion of fats, bile acids also play a regulatory role in the intestinal flo. Bile acids are antibacterial, they damage bacterial cell walls and stop bacteria from growi. A diet based on high consumption of animal foods increases the number of microbes capable of resisting bile acids, leading to disruption of the gut flo. 　　On the other hand, gut bacteria can metabolize primary bile acids synthesized from cholesterol in the liver to secondary bile aci. Therefore, the gut microbiota has an impact on the balance of fat and cholesterol metaboli. 　　 Disturbed gut flora can lead to systemic inflammation　　Obesity is associated with mild chronic inflammation, which can lead to insulin resistance and certain metabolic diseases, such as type 2 diabetes, cardiovascular disease, and nonalcoholic fatty liver disea. A key link between inflammation and obesity is increased gut permeability due to disturbances in the gut microbio. In obese people, one of the triggers for systemic inflammation is endotoxin (lipopolysaccharide LPS), a component of the cell walls of Gram-negative bacter. 　　A diet rich in fat and sugar can lead to disruption of the gut microbiota, allowing some lipopolysaccharide-rich bacteria to preva. On the other hand, such a diet can also compromise the permeability of the intestinal wa. 　　Increased intestinal permeability allows more lipopolysaccharide to enter the bloodstream, leading to endotoxem. When they enter the bloodstream, they increase the inflammatory process, stimulate fat accumulation, hyperglycemia, fatty liver, and trigger insulin resistance, which is often associated with the development of metabolic diseas. 　　On the other hand, there are also bacterial cells (such as Bifidobacterium, Akkermansia muciniphila) that help stabilize the intestinal wall, reduce systemic inflammation, insulin resistance, and regulate body weig. 　　 Gut flora affects appetite　　The gut and the brain are closely connected, and they communicate in both directions through the autonomic nervous system and the endocrine system (hormone. 　　Different organs of the body, such as the stomach, pancreas, gut, and fatty tissue, release hormones that stimulate or suppress appeti. Appetite is controlled by the central nervous system (hypothalamus), which responds to gastric and intestinal hormonal signals as well as signals from adipose tiss. 　　The gut microbiota and its metabolites produced during fermentation stimulate the release of hormones and neurotransmitters and influence which and how many hormones are synthesiz. This is how the gut flora affects feelings of hunger or satie. Leptin and ghrelin are two hormones that significantly affect energy balan. 　　In addition to the basic function of storing energy, adipose tissue also has the function of secreting hormones such as lept. Leptin is a hormone that helps regulate energy balance in the long term and transmits information about energy storage status to the brain in the form of adipose tiss. When energy stores are high, it inhibits food intake and stimulates energy expenditu. 　　On the other hand, ghrelin is a short-acting hormone that is released when we are not eati. It plays a role in energy balance processes and affects appetite regulation mechanis. Ghrelin is released in the stomach, activated by the vagus nerve, or transferred through the bloodstream to the brain, where it crosses the blood-brain barrier to transmit hunger signals to the brain, stimulating food inta. 　　How to restore the balance　　of intestinal flora The intestinal flora is extremely adaptable and sensiti. If we changed our diet, changes in gut microbiota composition became apparent within the first 24 hours and eventually stabilized within 10 da. We can influence the composition of the gut microbiota with appropriate dietary interventio. 　　The first step we need to take is to reduce our intake of highly processed foods and foods high in saturated fats and sugars, which are bad for our gut flo. 　　Our diets should be primarily plant-based and as varied as possible, including fiber-rich legumes, nuts, seeds, fruits and vegetabl. 　　Including some of the following nutrients in your diet can also help support beneficial gut flora:　　Dietary fiber: When we talk about gut flora, we cannot shy away from dietary fibers, as they are the most beneficial to beneficial gut microbes Important nutrient and therefore most important for gut heal. The foundation of our health is having a well-functioning g. Even small short-term increases in dietary fiber intake can cause dramatic changes in gut microbiota, and our goal should be to consume at least 30 grams of dietary fiber per d. 　　Polyphenols and flavonoids: Polyphenols and flavonoids are commonly found in fruits, vegetables, green tea, coffee, beans, nuts and seeds, and they have antioxidant, anti-inflammatory, neuroprotective properti. These compounds are absorbed slowly, so they stay in the gut longer and we can take advantage of all their beneficial effects on the gut flo. 　　Omega-3 Fatty Acids: Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own, so we need to get it through fo. In addition to their other important roles in the body (such as cardiovascular health), we cannot ignore their positive impact on the gut microbiota, as they directly modulate the diversity of the gut microbiota, reduce inflammatory processes caused by lipopolysaccharides, and Has a beneficial effect on the production of short-chain fatty aci. 　　Probiotics and Prebiotics: Probiotics and prebiotics are also importa. Probiotics are live microorganisms that are beneficial to our health, and they can be found in fermented foods such as yogurt, sauerkraut, kimchi, miso, and more, as well as in the form of food supplemen. When they are ingested, they go directly into the digestive tract, thereby helping to restore the gut flora that has been destroy. Prebiotics are foods for the good flora of the gut, they adjust the pH of the gut so that it is not suitable for the growth of pathogenic bacteria and help regulate appeti. A prebiotic needs to have two properties: first, the gut flora can utilize and ferment it; second, it must also be scientifically proven to have beneficial health effec. Major prebiotics include inulin, fructooligosaccharides, galactooligosaccharides, and more, which can be found in fruits, vegetables, and foods such as nuts and bea. 　　In conclusion, there is a strong correlation between gut microbiota and weight ga. A reduction in gut microbial diversity was seen in overweight people, which was also associated with dyslipidemia (elevated triglycerides and cholesterol), poor glycemic control, and elevated low-grade inflammati. Dietary intervention is still the best strategy for weight loss, but we need to consider more than simply reducing the amount of food consumed to reduce energy intake, we also need to consider the quality of food to support a healthy and balanced gut flo.   Disclaimer: This article only represents the author's personal opinion and has nothing to do with China Probiotics Netwo. Its originality and the text and content stated in the text have not been verified by this site, and this site does not make any guarantee or commitment to the authenticity, completeness and timeliness of this text and all or part of its content and te. Readers are only for reference and please Verify the relevant content yourse.   Copyright Notice Some articles reproduced on this site are not original, and their copyright and responsibility belong to the original auth. All reprinted articles, links and pictures on this website are for the purpose of conveying more information, and the source and author are clearly indicat. Media or individuals who do not wish to be reprinted can contact us for infringing information that can provide sufficient eviden. , bio149 will be deleted within 12 hours after confirmati. Users are welcome to submit original articles to 86371366@. com, which will be published on the homepage after review, and the copyright and responsibility of the articles belong to the send.

Obesity is now a global phenomenon and is becoming more common even in less developed countri.

Overweight and obesity are a multifactorial problem that needs to be considered togeth.

The gut microbiota is also very important for weight balance, as it affects energy use in food, fat metabolism, appetite, inflammatory processes and hormonal functi.

Changes in the composition of the gut microbiota can be a cause or a consequence of being overweight, creating a vicious cyc.

　　What is the gut microbiome?　　Humans coexist with bacteria and other microbes from bir.

The gut microbiota is a "hidden organ" whose composition and importance to human health have only been recognized in recent yea.

　　The gut microbes far outnumber our own cells, encode 100 times more genes than our own genome, and consist of bacteria, viruses, archaea, and fun.

So high that one wonders who is actually controlling w.

In fact, we are in a mutually beneficial symbiotic relationship, without each other we cannot survi.

　　Humans provide gut microbes with living space, security, and food; on the other hand, gut microbes play an important role in maintaining homeostasis, including maintaining proper body weight, and are involved in many bodily processes, including digestion, energy regulation, Immune regulation, vitamin synthesis and protection from pathogens and foreign substanc.

　　As long as the intestinal flora is balanced, it has an excellent effect on human health, but when it is destroyed, it may cause many chronic diseases, such as diabetes, irritable bowel syndrome, autism, depression and so .

　　The large intestine is the place with the most bacteria, because there are more digestive enzymes, stomach acid and bile salts in the small intestine, which is very unfavorable for the survival of bacter.

The intestinal flora is mainly composed of 6 bacterial phyla, of which Firmicutes and Bacteroidetes are the dominant flora, which together represent more than 80% of bacterial species, and they have a huge impact on people's heal.

The proportions of Firmicutes and Bacteroidetes changed in overweight people compared with normal-weight peop.

　　What affects the gut flora?　　The gut microbiota is very dynamic and it responds to many environmental facto.

As a result, the composition and diversity of gut microbes are constantly changing from bir.

　　The most important period is the first few years of li.

During this period, the mother has a great influence on the establishment of the infant's gut microbio.

The mode of delivery (natural .

caesarean section), the feeding style in the first months of life (breastfeeding .

formula feeding), and the home environment underlie the gut microbiome in childr.

　　When a child starts to add complementary foods, drastic changes will occur, and the intestinal flora will become more diver.

By about two-and-a-half years of age, the gut flora becomes similar to that of an adu.

　　Although the gut microbiota becomes more stable in adulthood, many different factors influence its diversity and compositi.

Its development is also influenced by hygiene conditions, environment, stress, alcohol intake, circadian rhythms, age, and genetic factors, among othe.

If we use drugs, especially antibiotics and drugs that suppress stomach acid, a lot of changes in the gut flora also occ.

　　However, of all the factors that affect the gut microbiome, nutrition is the most influenti.

Highly processed foods high in saturated fat, high sugar, and low in dietary fiber negatively affected Firmicutes/Bacteroidetes rati.

On the other hand, a Mediterranean-style dietary pattern helps maintain a good balance of good and bad bacter.

　　The most important factors affecting obesity　　The truth is that obesity results from a chronic imbalance between energy intake and expenditu.

If you want to lose weight, everyone may think of increasing energy expenditure and reducing energy inta.

It may seem simple, but as anyone who is trying to lose weight knows, it's not ea.

　　Body weight is regulated by complex hormonal, neural, and metabolic mechanisms that affect energy intake and expenditu.

　　Excessive energy intake is mainly due to the consumption of highly processed foods, which are extremely energy-rich due to their high amounts of saturated fat and sug.

These foods enter our bodies, easily exceed our daily energy needs, and start storing excess energy in our adipose tiss.

At the same time, it can negatively affect other bodily processes, such as triggering chronic inflammati.

　　This type of diet also causes changes in the composition of the gut microbiota, reducing its diversity, which is extremely important for human health and weight, as the gut microbiota significantly affects metabolism, appetite, bile acid metabolism, hormones, and the immune syst.

　　How does the gut microbiota affect body weight?　　The gut microbiota directly affects the digestion, absorption, and metabolism of food, and may contribute to weight gain through different mechanis.

　　 Gut flora has a significant impact on energy intake　　Bacteria in the digestive tract are responsible for energy intake because they are involved in the digestion of foods that humans normally cannot dige.

In this way, they are able to obtain energy that would otherwise be unavailab.

　　The composition of the gut microbiota in overweight people was altered, with a lack of richness and diversity in their gut microbiota, with more bacteria from Firmicutes and less bacteria from Bacteroidet.

We know that bacteria from the Firmicutes phylum break down those indigestible carbohydrates more efficiently and convert them into short-chain fatty acids that they can absorb for more ener.

　　A Western-style diet rich in saturated fats and sugars and lacking in dietary fiber creates a friendly environment for Firmicutes bacteria, leading to the growth of those bacteria that metabolize carbohydrates efficiently, allowing them to get more out of the food they eat ener.

If this extra energy cannot be consumed, it is stored in f.

　　Short-chain fatty acids (acetic, propionic, and butyric acids) are by-products of the fermentation of dietary fiber that humans cannot digest, and they can serve as a source of energy for cellular processes in different orga.

For example, intestinal cells get 60-70% of their energy from short-chain fatty aci.

　　However, different short-chain fatty acids also have different metabolic effec.

Butyrate is the main energy source for intestinal cells, while acetate and propionate are used for fat and cholesterol production and for gluconeogenesis (the process of producing glucos.

　　However, not everything is as simple as it seems at fir.

On the other hand, short-chain fatty acids have huge benefits and positive effects on body weig.

For example, acetic acid can cross the blood-brain barrier, affect the hypothalamus and suppress appetite; butyrate can suppress the activity of appetite-stimulating neuro.

　　Increased body fat is not just a result of more efficient use of energy from food, it is also based on microbial genetics, as up to 75% of obesity-related microbial genes belong to Actinobacteria and 25% to Firmicutes , on the other hand, 42% of the genes associated with slenderness belonged to the phylum Bacteroidet.

　　 Intestinal flora participates in bile acid metabolism　　The link between bile acids and intestinal flora is bidirection.

In addition to playing a key role in the efficient digestion of fats, bile acids also play a regulatory role in the intestinal flo.

Bile acids are antibacterial, they damage bacterial cell walls and stop bacteria from growi.

A diet based on high consumption of animal foods increases the number of microbes capable of resisting bile acids, leading to disruption of the gut flo.

　　On the other hand, gut bacteria can metabolize primary bile acids synthesized from cholesterol in the liver to secondary bile aci.

Therefore, the gut microbiota has an impact on the balance of fat and cholesterol metaboli.

　　 Disturbed gut flora can lead to systemic inflammation　　Obesity is associated with mild chronic inflammation, which can lead to insulin resistance and certain metabolic diseases, such as type 2 diabetes, cardiovascular disease, and nonalcoholic fatty liver disea.

A key link between inflammation and obesity is increased gut permeability due to disturbances in the gut microbio.

In obese people, one of the triggers for systemic inflammation is endotoxin (lipopolysaccharide LPS), a component of the cell walls of Gram-negative bacter.

　　A diet rich in fat and sugar can lead to disruption of the gut microbiota, allowing some lipopolysaccharide-rich bacteria to preva.

On the other hand, such a diet can also compromise the permeability of the intestinal wa.

　　Increased intestinal permeability allows more lipopolysaccharide to enter the bloodstream, leading to endotoxem.

When they enter the bloodstream, they increase the inflammatory process, stimulate fat accumulation, hyperglycemia, fatty liver, and trigger insulin resistance, which is often associated with the development of metabolic diseas.

　　On the other hand, there are also bacterial cells (such as Bifidobacterium, Akkermansia muciniphila) that help stabilize the intestinal wall, reduce systemic inflammation, insulin resistance, and regulate body weig.

　　 Gut flora affects appetite　　The gut and the brain are closely connected, and they communicate in both directions through the autonomic nervous system and the endocrine system (hormone.

　　Different organs of the body, such as the stomach, pancreas, gut, and fatty tissue, release hormones that stimulate or suppress appeti.

Appetite is controlled by the central nervous system (hypothalamus), which responds to gastric and intestinal hormonal signals as well as signals from adipose tiss.

　　The gut microbiota and its metabolites produced during fermentation stimulate the release of hormones and neurotransmitters and influence which and how many hormones are synthesiz.

This is how the gut flora affects feelings of hunger or satie.

Leptin and ghrelin are two hormones that significantly affect energy balan.

　　In addition to the basic function of storing energy, adipose tissue also has the function of secreting hormones such as lept.

Leptin is a hormone that helps regulate energy balance in the long term and transmits information about energy storage status to the brain in the form of adipose tiss.

When energy stores are high, it inhibits food intake and stimulates energy expenditu.

　　On the other hand, ghrelin is a short-acting hormone that is released when we are not eati.

It plays a role in energy balance processes and affects appetite regulation mechanis.

Ghrelin is released in the stomach, activated by the vagus nerve, or transferred through the bloodstream to the brain, where it crosses the blood-brain barrier to transmit hunger signals to the brain, stimulating food inta.

　　How to restore the balance　　of intestinal flora The intestinal flora is extremely adaptable and sensiti.

If we changed our diet, changes in gut microbiota composition became apparent within the first 24 hours and eventually stabilized within 10 da.

We can influence the composition of the gut microbiota with appropriate dietary interventio.

　　The first step we need to take is to reduce our intake of highly processed foods and foods high in saturated fats and sugars, which are bad for our gut flo.

　　Our diets should be primarily plant-based and as varied as possible, including fiber-rich legumes, nuts, seeds, fruits and vegetabl.

　　Including some of the following nutrients in your diet can also help support beneficial gut flora:　　Dietary fiber: When we talk about gut flora, we cannot shy away from dietary fibers, as they are the most beneficial to beneficial gut microbes Important nutrient and therefore most important for gut heal.

The foundation of our health is having a well-functioning g.

Even small short-term increases in dietary fiber intake can cause dramatic changes in gut microbiota, and our goal should be to consume at least 30 grams of dietary fiber per d.

　　Polyphenols and flavonoids: Polyphenols and flavonoids are commonly found in fruits, vegetables, green tea, coffee, beans, nuts and seeds, and they have antioxidant, anti-inflammatory, neuroprotective properti.

These compounds are absorbed slowly, so they stay in the gut longer and we can take advantage of all their beneficial effects on the gut flo.

　　Omega-3 Fatty Acids: Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own, so we need to get it through fo.

In addition to their other important roles in the body (such as cardiovascular health), we cannot ignore their positive impact on the gut microbiota, as they directly modulate the diversity of the gut microbiota, reduce inflammatory processes caused by lipopolysaccharides, and Has a beneficial effect on the production of short-chain fatty aci.

　　Probiotics and Prebiotics: Probiotics and prebiotics are also importa.

Probiotics are live microorganisms that are beneficial to our health, and they can be found in fermented foods such as yogurt, sauerkraut, kimchi, miso, and more, as well as in the form of food supplemen.

When they are ingested, they go directly into the digestive tract, thereby helping to restore the gut flora that has been destroy.

Prebiotics are foods for the good flora of the gut, they adjust the pH of the gut so that it is not suitable for the growth of pathogenic bacteria and help regulate appeti.

A prebiotic needs to have two properties: first, the gut flora can utilize and ferment it; second, it must also be scientifically proven to have beneficial health effec.

Major prebiotics include inulin, fructooligosaccharides, galactooligosaccharides, and more, which can be found in fruits, vegetables, and foods such as nuts and bea.

　　In conclusion, there is a strong correlation between gut microbiota and weight ga.

A reduction in gut microbial diversity was seen in overweight people, which was also associated with dyslipidemia (elevated triglycerides and cholesterol), poor glycemic control, and elevated low-grade inflammati.

Dietary intervention is still the best strategy for weight loss, but we need to consider more than simply reducing the amount of food consumed to reduce energy intake, we also need to consider the quality of food to support a healthy and balanced gut flo.

---

Obesity is now a global phenomenon and is becoming more common even in less developed countri.

Overweight and obesity are a multifactorial problem that needs to be considered togeth.

The gut microbiota is also very important for weight balance, as it affects energy use in food, fat metabolism, appetite, inflammatory processes and hormonal functi.

Changes in the composition of the gut microbiota can be a cause or a consequence of being overweight, creating a vicious cyc.

　　What is the gut microbiome?　　Humans coexist with bacteria and other microbes from bir.

The gut microbiota is a "hidden organ" whose composition and importance to human health have only been recognized in recent yea.

　　The gut microbes far outnumber our own cells, encode 100 times more genes than our own genome, and consist of bacteria, viruses, archaea, and fun.

So high that one wonders who is actually controlling w.

In fact, we are in a mutually beneficial symbiotic relationship, without each other we cannot survi.

　　Humans provide gut microbes with living space, security, and food; on the other hand, gut microbes play an important role in maintaining homeostasis, including maintaining an appropriate body weight, and are involved in many bodily processes, including digestion, energy regulation, Immune regulation, vitamin synthesis and protection from pathogens and foreign substanc.

　　As long as the intestinal flora is balanced, it has an excellent effect on human health, but when it is destroyed, it may cause many chronic diseases, such as diabetes, irritable bowel syndrome, autism, depression and so .

　　The large intestine is the place with the most bacteria, because there are more digestive enzymes, stomach acid and bile salts in the small intestine, which is very unfavorable for the survival of bacter.

The intestinal flora is mainly composed of 6 bacterial phyla, of which Firmicutes and Bacteroidetes are the dominant flora, which together represent more than 80% of bacterial species, and they have a huge impact on people's heal.

The proportions of Firmicutes and Bacteroidetes changed in overweight people compared with normal-weight peop.

　　What affects the gut flora?　　The gut microbiota is very dynamic and it responds to many environmental facto.

As a result, the composition and diversity of gut microbes are constantly changing from bir.

　　The most important period is the first few years of li.

During this period, the mother has a great influence on the establishment of the infant's gut microbio.

The mode of delivery (natural .

caesarean section), the feeding style in the first months of life (breastfeeding .

formula feeding), and the home environment underlie the gut microbiome in childr.

　　When a child starts to add complementary foods, drastic changes will occur, and the intestinal flora will become more diver.

By about two-and-a-half years of age, the gut flora becomes similar to that of an adu.

　　Although the gut microbiota becomes more stable in adulthood, many different factors influence its diversity and compositi.

Its development is also influenced by hygiene conditions, environment, stress, alcohol intake, circadian rhythms, age, and genetic factors, among othe.

If we use drugs, especially antibiotics and drugs that suppress stomach acid, a lot of changes in the gut flora also occ.

　　However, of all the factors that affect the gut microbiome, nutrition is the most influenti.

Highly processed foods high in saturated fat, high sugar, and low in dietary fiber negatively affected Firmicutes/Bacteroidetes rati.

On the other hand, a Mediterranean-style dietary pattern helps maintain a good balance of good and bad bacter.

　　The most important factors affecting obesity　　The truth is that obesity results from a chronic imbalance between energy intake and expenditu.

If you want to lose weight, everyone may think of increasing energy expenditure and reducing energy inta.

It may seem simple, but as anyone who is trying to lose weight knows, it's not ea.

　　Body weight is regulated by complex hormonal, neural, and metabolic mechanisms that affect energy intake and expenditu.

　　Excessive energy intake is mainly due to the consumption of highly processed foods, which are extremely energy-rich due to their high amounts of saturated fat and sug.

These foods enter our bodies, easily exceed our daily energy needs, and start storing excess energy in our adipose tiss.

At the same time, it can negatively affect other bodily processes, such as triggering chronic inflammati.

　　This type of diet also causes changes in the composition of the gut microbiota, reducing its diversity, which is extremely important for human health and weight, as the gut microbiota significantly affects metabolism, appetite, bile acid metabolism, hormones, and the immune syst.

　　How does the gut microbiota affect body weight?　　The gut microbiota directly affects the digestion, absorption, and metabolism of food, and may contribute to weight gain through different mechanis.

　　 Gut flora has a significant impact on energy intake　　Bacteria in the digestive tract are responsible for energy intake because they are involved in the digestion of foods that humans normally cannot dige.

In this way, they are able to obtain energy that would otherwise be unavailab.

　　The composition of the gut microbiota in overweight people was altered, with a lack of richness and diversity in their gut microbiota, with more bacteria from Firmicutes and less bacteria from Bacteroidet.

We know that bacteria from the Firmicutes phylum break down those indigestible carbohydrates more efficiently and convert them into short-chain fatty acids that they can absorb for more ener.

　　A Western-style diet rich in saturated fats and sugars and lacking in dietary fiber creates a friendly environment for Firmicutes bacteria, leading to the growth of those bacteria that metabolize carbohydrates efficiently, allowing them to get more out of the food they eat ener.

If this extra energy cannot be consumed, it is stored in f.

　　Short-chain fatty acids (acetic, propionic, and butyric acids) are by-products of the fermentation of dietary fiber that humans cannot digest, and they can serve as a source of energy for cellular processes in different orga.

For example, intestinal cells get 60-70% of their energy from short-chain fatty aci.

　　However, different short-chain fatty acids also have different metabolic effec.

Butyrate is the main energy source for intestinal cells, while acetate and propionate are used for fat and cholesterol production and for gluconeogenesis (the process of producing glucos.

　　However, not everything is as simple as it seems at fir.

On the other hand, short-chain fatty acids have huge benefits and positive effects on body weig.

For example, acetic acid can cross the blood-brain barrier, affect the hypothalamus and suppress appetite; butyrate can suppress the activity of appetite-stimulating neuro.

　　Increased body fat is not just a result of more efficient use of energy from food, it is also based on microbial genetics, as up to 75% of obesity-related microbial genes belong to Actinobacteria and 25% to Firmicutes , on the other hand, 42% of the genes associated with slenderness belonged to the phylum Bacteroidet.

　　 Intestinal flora participates in bile acid metabolism　　The link between bile acids and intestinal flora is bidirection.

In addition to playing a key role in the efficient digestion of fats, bile acids also play a regulatory role in the intestinal flo.

Bile acids are antibacterial, they damage bacterial cell walls and stop bacteria from growi.

A diet based on high consumption of animal foods increases the number of microbes capable of resisting bile acids, leading to disruption of the gut flo.

　　On the other hand, gut bacteria can metabolize primary bile acids synthesized from cholesterol in the liver to secondary bile aci.

Therefore, the gut microbiota has an impact on the balance of fat and cholesterol metaboli.

　　 Disturbed gut flora can lead to systemic inflammation　　Obesity is associated with mild chronic inflammation, which can lead to insulin resistance and certain metabolic diseases, such as type 2 diabetes, cardiovascular disease, and nonalcoholic fatty liver disea.

A key link between inflammation and obesity is increased gut permeability due to disturbances in the gut microbio.

In obese people, one of the triggers for systemic inflammation is endotoxin (lipopolysaccharide LPS), a component of the cell walls of Gram-negative bacter.

　　A diet rich in fat and sugar can lead to disruption of the gut microbiota, allowing some lipopolysaccharide-rich bacteria to preva.

On the other hand, such a diet can also compromise the permeability of the intestinal wa.

　　Increased intestinal permeability allows more lipopolysaccharide to enter the bloodstream, leading to endotoxem.

When they enter the bloodstream, they increase the inflammatory process, stimulate fat accumulation, hyperglycemia, fatty liver, and trigger insulin resistance, which is often associated with the development of metabolic diseas.

　　On the other hand, there are also bacterial cells (such as Bifidobacterium, Akkermansia muciniphila) that help stabilize the intestinal wall, reduce systemic inflammation, insulin resistance, and regulate body weig.

　　 Gut flora affects appetite　　The gut and the brain are closely connected, and they communicate in both directions through the autonomic nervous system and the endocrine system (hormone.

　　Different organs of the body, such as the stomach, pancreas, gut, and fatty tissue, release hormones that stimulate or suppress appeti.

Appetite is controlled by the central nervous system (hypothalamus), which responds to gastric and intestinal hormonal signals as well as signals from adipose tiss.

　　The gut microbiota and its metabolites produced during fermentation stimulate the release of hormones and neurotransmitters and influence which and how many hormones are synthesiz.

This is how the gut flora affects feelings of hunger or satie.

Leptin and ghrelin are two hormones that significantly affect energy balan.

　　In addition to the basic function of storing energy, adipose tissue also has the function of secreting hormones such as lept.

Leptin is a hormone that helps regulate energy balance in the long term and transmits information about energy storage status to the brain in the form of adipose tiss.

When energy stores are high, it inhibits food intake and stimulates energy expenditu.

　　On the other hand, ghrelin is a short-acting hormone that is released when we are not eati.

It plays a role in energy balance processes and affects appetite regulation mechanis.

Ghrelin is released in the stomach, activated by the vagus nerve, or transferred through the bloodstream to the brain, where it crosses the blood-brain barrier to transmit hunger signals to the brain, stimulating food inta.

　　How to restore the balance　　of intestinal flora The intestinal flora is extremely adaptable and sensiti.

If we changed our diet, changes in gut microbiota composition became apparent within the first 24 hours and eventually stabilized within 10 da.

We can influence the composition of the gut microbiota with appropriate dietary interventio.

　　The first step we need to take is to reduce our intake of highly processed foods and foods high in saturated fats and sugars, which are bad for our gut flo.

　　Our diets should be primarily plant-based and as varied as possible, including fiber-rich legumes, nuts, seeds, fruits and vegetabl.

　　Including some of the following nutrients in your diet can also help support beneficial gut flora:　　Dietary fiber: When we talk about gut flora, we cannot shy away from dietary fibers, as they are the most beneficial to beneficial gut microbes Important nutrient and therefore most important for gut heal.

The foundation of our health is having a well-functioning g.

Even small short-term increases in dietary fiber intake can cause dramatic changes in gut microbiota, and our goal should be to consume at least 30 grams of dietary fiber per d.

　　Polyphenols and flavonoids: Polyphenols and flavonoids are commonly found in fruits, vegetables, green tea, coffee, beans, nuts and seeds, and they have antioxidant, anti-inflammatory, neuroprotective properti.

These compounds are absorbed slowly, so they stay in the gut longer and we can take advantage of all their beneficial effects on the gut flo.

　　Omega-3 Fatty Acids: Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own, so we need to get it through fo.

In addition to their other important roles in the body (such as cardiovascular health), we cannot ignore their positive impact on the gut microbiota, as they directly modulate the diversity of the gut microbiota, reduce inflammatory processes caused by lipopolysaccharides, and Has a beneficial effect on the production of short-chain fatty aci.

　　Probiotics and Prebiotics: Probiotics and prebiotics are also importa.

Probiotics are live microorganisms that are beneficial to our health, and they can be found in fermented foods such as yogurt, sauerkraut, kimchi, miso, and more, as well as in the form of food supplemen.

When they are ingested, they go directly into the digestive tract, thereby helping to restore the gut flora that has been destroy.

Prebiotics are foods for the good flora of the gut, they adjust the pH of the gut so that it is not suitable for the growth of pathogenic bacteria and help regulate appeti.

A prebiotic needs to have two properties: first, the gut flora can utilize and ferment it; second, it must also be scientifically proven to have beneficial health effec.

Major prebiotics include inulin, fructooligosaccharides, galactooligosaccharides, and more, which can be found in fruits, vegetables, and foods such as nuts and bea.

　　In conclusion, there is a strong correlation between gut microbiota and weight ga.

A reduction in gut microbial diversity was seen in overweight people, which was also associated with dyslipidemia (elevated triglycerides and cholesterol), poor glycemic control, and elevated low-grade inflammati.

Dietary intervention is still the best strategy for weight loss, but we need to consider more than simply reducing the amount of food consumed to reduce energy intake, we also need to consider the quality of food to support a healthy and balanced gut flo.

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