A group of fermented foods for gut health
ARTICLE

How Gut Health Affects Weight Management

Reviewed by Claudia Levi, R.N.
March 05, 2025

Your body contains trillions of helpful bacteria and other microorganisms, the majority of which live in the large intestine of your gut. These bacteria are referred to as your gut microbiome. Keeping a balanced microbiome can support your weight management goals and overall health.

How the Gut Microbiome Can Affect Your Health

Bacteria in the gut influence the body’s metabolism, mood, and immune system. They help your body digest food and play an important role in physical health, including weight.

When the healthy balance in your gut is disrupted, you’re more likely to have health conditions like diabetes, depression, and irritable bowel syndrome (IBS).

Gut dysregulation can also contribute to obesity, so it’s important to consider your gut microbiome if you’re looking to lose or maintain your weight.

Ways to Keep Your Gut Microbiome Healthy

To keep your gut microbiome healthy and balanced, follow these strategies:

  • Eat a wide range of foods: Have a nutritious diet of fresh, whole foods rich in fiber. Choose mainly plant sources like fruits, veggies, legumes, beans, and whole grains.
  • Go easy on the sugar: Too much sugar can harm certain types of gut bacteria and cause inflammation, affecting the balance of gut bacteria.
  • Eat fermented foods: Fermented foods like plain yogurt, kefir, and sauerkraut are great for your gut health. They contain probiotics, or live microorganisms that offer health benefits.
  • Eat foods rich in polyphenols: These plant compounds help boost good bacteria and keep bad bacteria in check, keeping the microbiome balanced. They’re found in cocoa and dark chocolate, green tea, and almonds.
  • Limit the use of antibiotics: Antibiotics can decrease your gut’s healthy bacteria while eliminating problematic bacteria. Use these medications only when needed and prescribed by your healthcare provider. Always finish the complete course to help prevent the development of antibiotic resistance.
  • Get regular exercise: Getting 150 minutes or more of physical activity each week can encourage the growth of a variety of good intestinal bacteria.

Weight Management and Gut Health

While many people focus on their diet’s calorie content for weight management, know that the foods that make up your diet also matter because they influence the bacterial makeup that affects your digestion and metabolism.

Some research also suggests that losing excess weight can improve the health of your gut microbiome. It’s a helpful cycle: a healthier microbiome supports weight management, and weight management improves the health of the microbiome.

You can talk to your doctor or a registered dietitian if you have questions about creating an eating plan that focuses on improving gut health as part of a weight management goal.