Trust Your Gut: Weight Loss and the Microbiome

Written by CONTRAVE Care Team | Apr 16, 2025 6:54:10 PM

When it comes to weight loss, diet and exercise usually take center stage, sometimes sharing the spotlight with weight loss medication. But research suggests that an often-overlooked factor—your gut microbiome—plays a critical role in how your body manages weight. Our resident registered dietitian (RD), Jessica Cording, helps us understand how the connection between gut health and weight loss can help you make more informed choices on your journey to a healthier you.

Your Gut Microbiome: As Unique as a Fingerprint

Your gut microbiome is made up of trillions of tiny organisms, like bacteria and fungi, that live in your digestive system. Everyone's gut microbiome is different, like a fingerprint. Many things affect it, including your genes, diet, lifestyle, and even how you were born (C-section or vaginal delivery).

Even though each person’s microbiome is unique, scientists have found patterns that connect gut health to weight. When people lose weight, their gut microbiome changes in ways that help improve their health. “The health of our gut microbiome is important for many aspects of wellness, and a growing body of research suggests that the gut microbiome may also play a role in weight management,” says Cording.

One change that can happen with weight loss is an increase in the variety of gut bacteria. A more diverse microbiome is linked to better digestion and improved metabolic health. Research suggests that losing more than 5% of body weight may lead to changes in gut bacteria diversity.

A Healthier Gut Microbiome = a Healthier You

Weight loss may also help strengthen the gut lining, reducing what’s called “leaky gut.” When the gut lining is too weak, harmful substances can enter the bloodstream and cause inflammation. As people lose weight, their gut lining may become stronger, which is important for overall health.

Losing weight doesn’t just make the gut microbiome more diverse—it may also shift it to look more like the microbiome of someone at a healthy weight. This change may lead to improvements in digestion and metabolism, along with helping in appetite control.

How to Support Gut Health While Losing Weight

Even though weight loss can naturally improve gut health, you can also take simple steps to help your microbiome (and your overall wellbeing):

Eat more fiber-rich and fermented foods: Whole foods help feed good gut bacteria. “To support a healthy gut microbiome, it’s generally recommended to consume plenty of fiber,” says Cording, while fermented foods (like yogurt, kimchi, and sauerkraut), “can help provide probiotic bacteria to populate the GI tract with good bacteria.”

Stay active and hydrated: Regular movement and drinking plenty of water support digestion and gut health.

More sleep, less stress: Quality rest and stress management can positively influence gut bacteria.

Limit processed foods and sugar: “It’s also helpful to limit or avoid ultraprocessed foods and foods that are difficult for your body to digest,” Cording notes. These types of foods can feed harmful bacteria and throw your gut off balance.

Take a probiotic supplement: For some people, taking a prebiotic or probiotic supplement could help balance their microbiome. Talk to your healthcare provider to learn if this is right for you.

The connection between gut health and weight loss is still being studied, but one thing is clear: a healthy gut helps support a healthy weight. By making small, healthy changes, you can improve your gut microbiome while working toward your weight loss goals.

Jessica Cording, RD, is a registered dietitian, health coach, and author with a passion for helping people build sustainable healthy habits that support their mental and physical well-being.

Jessica Cording is a paid consultant of Currax Pharmaceuticals.

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