Doctor explains: Coffee, chocolate and cocoa make the intestines healthier
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There is no genetic engineering in the plant
But don’t worry: they are genetically modified
Montag, 05.02.2024, 08:47
Losing weight through a healthy gut? It’s possible, says intestinal expert Michaela Axt-Gadermann – and gives practical tips for healthy weight loss.
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Can our gut microbiome be to blame for weight problems?
The microbiome refers to the entirety of bacteria, viruses and fungi in the intestines, on the skin and mucous membranes. With around 100 trillion representatives, bacteria represent the largest group. The bacteria in our intestines have a significant impact on our overall health – in a positive and negative sense. Around 20 years ago, when people were just beginning to be interested in the microorganisms in the body, it was discovered that overweight people have different bacteria in their intestines than slim people.
About the expert
Michaela Axt-Gadermann is a doctor and professor of health promotion in the “Integrative Health Promotion” course at Coburg University. She lives with her husband and children near Fulda. She has written numerous books on the subject of “intestines” and developed a licensed online nutritional coaching program (“Healthy with Intestines”) that is recognized by health insurance companies. You can also find more information on the “Slim with a gut” website.
In overweight people, there are often too many bacteria from the “Firmicutes” group and too few “Bacteroidetes”. The Firmicutes are true “mouplet bacteria” and get significantly more calories from food. If their number increases by 20 percent, then we extract about 10 percent more calories from the same food [Quelle]. Over the course of a year, the additional 150 to 200 kcal consumed every day turns into around seven to eight kilos more weight. Our microbiome makes us a “good feed converter”.
Microbiome analyzes have also shown that the microbiome of people who tend to be overweight is less diverse, meaning that the species richness that makes up a healthy intestinal flora is often lost in them.
How does a healthy gut microbiome affect weight loss?
Our microbiome regulates numerous metabolic processes in the body. For example, it can reduce inflammation through interactions with the immune system. Chronic, underlying inflammation is considered a risk factor for obesity. Our digestive tract, together with the intestinal bacteria, produces various satiety hormones.
If the microbiome is changed, fewer satiety signals are sent to the brain. This can also lead to weight problems. And of course the microbiome is closely linked to our metabolism and influences not only how many calories we get from food, but also blood sugar and blood fat levels.
Book recommendation (advertisement)
“Slim with a gut” by Michaela Axt-Gadermann
Why is the diversity of the microbiome being lost?
This can have different reasons. Longer antibiotic treatments not only kill the pathogens, but also the beneficial bacteria. Something similar happens if laxatives are used regularly or, for example as part of fasting cures, the intestines are “cleansed” several times with Glauber’s salt or colonic irrigation. A gut is not a dirty drainpipe, but an ecosystem. Studies show that such cleaning measures cause lasting damage to the microbiome [Quelle].
The only reason that justifies a colon cleanse is to prepare for a colonoscopy. Of course, our diet also plays an important role. The different strains of bacteria in our intestines have different needs. Any unbalanced diet increases the risk of a disruption to the microbiome. If you want to turn your microbiome into a species-rich ecosystem, you should eat as diverse and diverse a diet as possible.
Can certain foods help you lose weight by affecting the gut microbiome?
If our intestinal bacteria are full and happy, then we are usually too and that is noticeable on the scales. The most important criterion for a “gut diet” is variety, i.e. a variety of different foods that are regularly on the table. In addition, fiber, especially so-called “prebiotic fiber” or “prebiotics”, is of great importance. They promote the growth of useful microorganisms and the prebiotics can be fermented, i.e. metabolized, by the bacteria.
The resulting metabolites have numerous health-promoting effects such as greater satiety, better stress resistance, less inflammation or lower blood sugar and insulin levels. Flax seeds, psyllium seeds, resistant starch, acacia fibers and pectin are among the prebiotic fibers. They are found, among other things, in legumes, onion and leek vegetables, fruit peels, grains and seeds.
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Prebiotics can also be taken as dietary supplements. Studies have also identified probiotic bacteria that can support weight loss. These primarily include the lactic acid bacteria Lactobacillus gasser, Lactobacillus plantarum and Lactobacillus rhamnosus as well as bifidobacteria.
What does a gut-friendly diet look like and what about luxury foods like coffee or chocolate?
A very varied diet that provides lots of fiber best supports our microbiome. But such a diet does not have to be boring or depriving. Coffee is actually great for the microbiome. The plant substances contained in coffee promote a healthy microbiome. Dutch scientists at the University of Groningen found that coffee increases the diversity of intestinal bacteria and can therefore make the microbiome healthier [Quelle]. It’s a similar story with chocolate. That is also allowed.
Among other things, a research group at the University of Padua found that cocoa polyphenols promote the growth of useful intestinal bacteria such as lactobacilli and bifidobacteria and can displace unwanted germs [Quelle]. The darker the chocolate, the better. Almonds also have a beneficial effect on the microbiome and promote the important diversity of species in the intestine.
In addition, omega-3 fatty acids from fish or vegetable oils, plant substances from green tea or resistant starch from cooled potatoes, pasta or rice are also good for the development of useful microorganisms. By the way: After cooling, you can also heat potatoes etc. again; then the resistant starch, which is important for the microbiome, has already formed.
How does regular exercise affect the gut microbiome and weight loss?
Even moderate exercise has positive effects on health and has a positive effect on the composition of the intestinal microbiome. As part of a study, the microbiome of people who had a sedentary job was examined [Quelle]. One group was asked to exercise 30 to 60 minutes a day for six weeks, while the others continued with their sedentary lifestyle. Compared to the control group without a sports program, the bacterial diversity in the exercise group increased and the microbiome produced increased anti-inflammatory metabolites (butyrate).
However, it is important to integrate exercise into your daily routine in the long term because, as the study also found, after a return to a sedentary lifestyle, the beneficial effects on the intestinal microbiome diminish over time.
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This text comes from an expert from the FOCUS online EXPERTS Circle. Our experts have a high level of specialist knowledge in their subject area and are not part of the editorial team. Learn more.