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To Lose Weight You Need the Right Diet and the Right Gut Bacteria?

POSTED ON IN Latest News BY Chris Centeno

lose weight gut bacteria

One of the more amazing bits of science uncovered in the past few years is that the bacteria living with us in our gut (our microbiome) may determine if we’re fat or skinny. Think about that for a second: no more counting calories or worrying about food, because if you have the right bacteria, you’ll get skinny. This morning I’d like to review recent research that’s adding a bit of reality to that future.

What We’ve Already Learned About Gut Bacteria and Our Health

Before we dig into our feature study, let’s review what we know about gut bacteria and health. We know the cells that make up most of our immune system live in the walls of our intestines, so our gut bacteria literally live next door and can impact our immune system in a big way. Hence, the microbiome has been thought of as a second immune system. We also know that these bacteria eat some of our food, which can reduce the number of calories we absorb. Finally, we know that the wrong bacteria can produce bad chemicals that can lead to leaky gut syndrome, which can cause excessive and dangerous whole body inflammation.

Now, lets’ review some of what I’ve covered so far on the blog:

Bacteria Ratio Found in Stool Determines Success with New Nordic Diet

The new study, published in the International Journal of Obesity, investigated the ratio of Prevotella to Bacteroides bacteria in fecal samples and the effect on weight loss in overweight individuals. Sixty-two participants were randomized into either a New Nordic Diet group or an Average Danish Diet group. Note that the focus is on the ratio of these two bacteria, which is likely to be a delicate dance of one not taking over too much versus the other.

The “Nordic Diet” included vegetables (particularly dark-green, root, and cruciferous), fruits and berries, whole grains, fatty fish, and wild game meats. The Average Danish Diet, on the other hand, focuses on richer, heavier foods, including white breads; dairy (cheese, milk, and butter); seafood, pork (ham, bacon, chops, etc.), and beef; potatoes; and eggs.

Researchers found that the subjects on the Nordic Diet lost an average of 1.8 kg more than those on the Average Danish Diet. Subjects were then divided into two groups by their bacteria levels and another interesting finding emerged: Those with a higher Prevotella to Bacteroides ratio lost 3.5 kg more body fat on the Nordic Diet than those on the Average Danish diet. While those with a lower Prevotella to Bacteroides ratio did not lose any additional body fat on the Nordic Diet.

In other words, while the Nordic Diet was beneficial for some (about half the subjects), it didn’t benefit others, and the contributing factor was the Prevotella to Bacteroides ratio found in the subjects’ stool. So if your Prevotella to Bacteroides ratio is high, the Nordic Diet could help you lose weight; if it’s low, the diet is unlikely to help you lose weight. Let’s think about that for a second. Losing weight was a combination of eating the right foods and having the right gut bacteria!

The Connection Between Weight and Gut Bacteria Isn’t New

This isn’t the first time we’ve seen a connection between weight and gut bacteria. A couple of years ago, we covered a huge study that researched weight by looking at sewage samples from over 70 US cities. The study found distinct bacterial patterns in the sewage, and researchers were able to predict, with 80% accuracy, the average weight of the population in the cities. Interestingly, in this study, the cities with higher amounts of Bacteroides had more obesity in their populations. However, we need to be cautious about this study because there’s no telling what happens to these ratios when the sewage sits for a while versus a “fresh” sample technique used in this study.

The upshot? While science needs to learn more about the optimal bacterial compositions to lose weight, what’s clear is that diets of the future will likely be focused on food and gut bacteria. Think about that for a second: instead of telling a friend to “mix in some salads,” it may be “mix in some Prevotella“!

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    David L Stewart says

    So, how do we add Prevotella to our diet?


    Chris Centeno says

    It would be premature to do that, as there is lot more research to be done on the subject. While a higher ratio of Prevotella to Bacterioides was found in subjects who lost more weight on the Nordic diet, Prevotella is a gram negative bacteria associated with things like UTI's respiratory infections and osteomyelitis in other circumstances. At some future point, our gut bacteria may be optimized as part of weight loss plans, but for now, a good probiotic is enough.


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    About the Author

    Chris Centeno

    Christopher J. Centeno, M.D. is an international expert and specialist in regenerative medicine and the clinical use of mesenchymal stem cells in orthopedics. He is board certified in physical medicine as well as rehabilitation and in pain management through The American Board of Physical Medicine and Rehabilitation.…

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