What’s the influence our gut flora has on our weight (gain or loss)?

Losing or maintaining weight is about more than just calories going in and out. One of the influencing factors is our gut flora, which influences how easy or difficult it is for a person to go up or down in weight.

What is the gut flora? 

The gut flora consists of billions of bacteria that live in our guts. The gut flora is important for several physical functions, such as the immune system, digestion, and regulation of blood sugar, for example. Plus, the production of several hormones and neurotransmitters takes place in the gut – among others, the hormones that control feelings of hunger and fullness. 

Weight and gut flora 

Studies so far show that there could be a connection between our weight and our gut flora. They show that the gut flora of a person of normal weight has a wider variety of bacteria species and a greater proportion of good bacteria when compared to the gut flora of an overweight person. In other words, the overweight person often has more bad bacteria and a lower variety of strains, which causes an imbalance of the gut flora. For the gut flora to be in balance and function optimally, it needs different strains and species of bacteria, and the good gut bacteria should be in the majority. 

How to promote a balanced gut bacteria 

1. Eat fibre-rich and nutrient-dense foods: When we feed ourselves, we’re feeding our gut bacteria at the same time, so for a healthy gut flora, it’s important that we eat the right things. Make sure your diet consists of vegetables, fruits, legumes, and gluten-free cereals. These foods are rich in nutrition and, importantly, plant fibres, which are the good bacteria’s favourite food. Check the anti-inflammatory lifestyle for inspiration. 

2. The 80-10-10 rule: A good guideline for your diet is that 80% should be made up of vegetables and fruits. 10% of proteins, and 10% of fats. Prioritise raw vegetables as well as fruits with a low sugar content such as berries and citrus fruits. Try to get your proteins from beans, lentils, and quinoa, and healthy fats from avocados, nuts, and seeds.

3. Learn to manage stress: When you experience stress, different hormones and substances are released, which can upset the balance between the good and bad gut bacteria. Therefore, for the gut flora to remain in good condition, it’s important to find ways to help you manage stress, think positive, and relax. 

4. Find the joy in exercise: Studies have shown that regular exercise can increase the number of good bacteria in your gut. To find an exercise routine that you actually stick to in the long run, find something you enjoy. Perhaps rope in a friend or grab your partner as a way to keep yourself accountable. Any amount of exercise is better than none, and a brisk walk for 30 minutes a day will do you a lot of good. 

5. Get plenty of lactic bacteria: Sometimes your gut flora needs a bit of extra help along the way. Fermented food and drinks (e.g. sauerkraut, kimchi and kombucha), or supplements such as Synbiotic15 can give an extra boost of good bacteria and fibre. 

A supplement for your gut health

Want more energy and less bloating? It might be time to take better care of your gut. To strengthen or restore the balance in your gut flora, it's important you feed your gut with a daily dose of pre- and probiotics. A healthy diet with lots of fruits and vegetables is usually sufficient. If you want an extra boost or make sure you get a daily dose of good bacteria, you can complement your diet with a supplement.

Why should you take Synbiotic15?

A daily dose of Synbiotic15 helps to boost your immune system, improve your digestion, prevent inflammation, strengthen your gut flora, improve your skin and take care of simple stomach problems. It's a powdered mix of 4 patented lactic acid bacteria and 4 grams of prebiotic fibres, which act as food for the good bacteria. Based on over 15 years of research, developed in Sweden and 100% natural.

Add it to your daily (morning) routine and stir it in water, mix it with your smoothie, or take it as is! Get started today. Buy Synbiotic15 now.


  • Le Chatelier, E. et al. Richness of human gut microbiome correlates with metabolic markers. Nature 500, 541-546 (2013)
  • Ley, R.E. Obesity and the human microbiome. Current Opinion in Gastroenterology, Vol 26, Issue 1, 5-11 (2010)
  • Ottosson, F. et al. Connection between BMI-Related Plasma Metabolite Profile and Gut Microbiota. The Journal of Clinical Endocrinology & Metabolism, Vol 103, Issue 4, 1491-1501 (2018)
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