It's well known that different individuals absorb nutrients differently from the same food. Some may absorb 80% of nutrients after eating, while others absorb only 40%, resulting in the distinction between "heavy" and "light" builds. So what causes this variation? Today we introduce the messengers of our gastrointestinal tract—the gut microbiota.
The food we consume comes into contact with gut microbiota in the digestive tract. These microorganisms are categorized into beneficial and harmful bacteria, which regulate our physical constitution and emotional state.
I. The Relationship Between Gut Microbiota and Obesity
First, consider this image:
The researcher's perspective is that the structure of gut microbiota influences how efficiently the body utilizes food. This directly affects nutrient absorption, leading to the emergence of "fat" and "thin" individuals.
Consider this research case: Identical twin sisters in Washington State share striking physical resemblance yet exhibit starkly different body types—one extremely obese, the other remarkably slender.
Scientists transplanted gut bacteria from both twins into germ-free mice raised under identical conditions. After feeding these mice a low-fat, high-fiber diet, dramatic changes emerged: the mouse receiving bacteria from the heavier twin tragically became obese, while the mouse with bacteria from the slimmer twin remained lean.
Thus we discover: if your gut harbors fat-prone bacteria, you may gain weight even while eating less. Conversely, if your gut hosts slim-prone bacteria, you may stay lean no matter how much you consume.
II. The Concept of Gut Bacteria
A vast microbial community resides within the human body, most notably the gut microbiota.Over 50% of the dry weight in our daily feces consists of these bacteria and their remains. These microorganisms exist in a symbiotic relationship with our bodies. They are categorized into commensal bacteria, opportunistic pathogens, and pathogenic bacteria. Some are beneficial to our health, while others are harmful.
Fat-Promoting Bacteria and Weight-Maintaining Bacteria—
Research has revealed that individuals with obesity tend to harbor a disproportionately high amount of bacteria belonging to the phylum Firmicutes in their intestines—often referred to as "fat-promoting bacteria." Conversely, those with leaner physiques typically have a higher prevalence of bacteria from the phylum Bacteroidetes, which we might call "weight-maintaining bacteria." Your body composition—whether overweight or lean—may depend on the balance between these two types of bacteria.
III. The Role of Gut Microbiota
Food, gut microbiota, and nutrition form an interdependent triad.Food forms bacterial communities within the gut, while these communities absorb nutrients, produce vitamins and minerals, and build the immune system. Located in the digestive tract, gut bacteria are responsible for producing 90% of the body's serotonin. This serotonin then enters the bloodstream and influences the central nervous system. As a neurotransmitter in the brain, serotonin regulates mental arousal and determines emotional well-being.Individuals with low serotonin levels are prone to depression, impulsivity, alcohol abuse, suicidal tendencies, aggression, and violent behavior. Hence, the gut is often called the "second brain" or the "gut-brain." Consequently, when overeating or gastrointestinal dysfunction occurs, the gut-brain and gut microbiota are affected or adjust, leading to changes in mood or behavior.
IV. Daily Protection of Gut Microbiota
1. Consume foods rich in dietary fiber. Examples include whole grains, mushrooms, kelp, wood ear fungus, and leafy greens, which promote beneficial bacteria growth.
2. Eat foods abundant in prebiotics. Onions and legumes nourish gut probiotics;Garlic and turmeric also contain abundant prebiotics that support beneficial bacteria proliferation.
3. Increase intake of pectin-rich foods. Pectin, a non-starch polysaccharide abundant in apples, hawthorn berries, and bananas, provides energy for beneficial gut bacteria, promoting their growth and proliferation. Additionally, pectin breakdown produces short-chain fatty acids that inhibit harmful bacteria growth.
4. Maintain a light diet. Limit high-sugar, high-salt, and high-fat foods. Reduce consumption of high-starch, hard-to-digest items like mung bean cakes and glutinous rice. Also avoid tobacco, alcohol, coffee, strong tea, and other stimulants.
4. Maintain a light diet. Limit high-sugar, high-salt, and high-fat foods, as well as starchy, hard-to-digest items like mung bean cakes and glutinous rice. Also avoid tobacco, alcohol, coffee, strong tea, raw/cold foods, and raw, hard, or spicy foods.
5. Eat smaller, more frequent meals. Eat at regular times and avoid overly hard, indigestible, or irritating foods.
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