How to improve the gut microbiome for healthy weight loss

Published: 11/09/2025 | Author: Valeria Solonari

Your gut bacteria can influence your metabolism, cravings, and energy levels. Here’s how to nurture them for better weight management.

For years, weight loss advice focused mainly on calories in versus calories out. But research now shows that the trillions of microorganisms in our digestive tract – collectively called the – play a major role in how our bodies manage weight, store fat, and regulate appetite (Turnbaugh et al., 2006). In fact, the composition and diversity of your gut bacteria may be just as important for long-term healthy weight as diet and activity levels.

How does the gut microbiome affect weight?

One way gut bacteria influence weight is through the fermentation of dietary fibre into short-chain fatty acids (SCFAs). The SCFAs help trigger hormones like glucagon-like peptide-1 (GLP-1), which increase satiety and reduce appetite (Cani et al., 2009).

A well-studied strain, Bifidobacterium breve, has shown potential in supporting weigh loss by influencing gut-brain communication and energy metabolism (Minami et al., 2018). can also help reduce low-grade inflammation, a factor linked to obesity and metabolic syndrome (Cani et al., 2012). When the microbiome is disrupted or less diverse, metabolism may slow, and [cravings for sugary or high-fat foods]campaigns/editorials/wellosophy/hyperpalatable-foods-why-you-cant-stop-eating) can rise.

What foods help feed your friendly bacteria?

You can improve your gut microbiome through daily choices. Fibre-rich foods like legumes, whole grains, fruits, and vegetables provide prebiotic fuel for beneficial bacteria. Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi add live probiotic cultures that help maintain microbial diversity (Marco et al., 2017).

Limiting highly processed foods and excess sugar also supports gut health. Regular exercise, adequate sleep, and good stress management further help keep your microbiome balanced.

Which supplements help support a healthier gut?

While diet should be the foundation, targeted weight management supplements can help fill gaps and support microbiome health. Oriflame’s Wellosophy Metabo Boost tablets are formulated with the proprietary TCI-1 formula, shown in vitro to increase GLP-1 production (Lin et al., 2024). It also contains copper, which contributes to normal energy-yielding metabolism, and zinc, which supports normal carbohydrate metabolism.

The product works by supporting the activity of Bifidobacterium breve in fermenting fibre into beneficial SCFAs, helping to regulate appetite naturally. It’s an ideal partner to a balanced diet, especially paired with other microbiome-friendly products such as Wellosophy’s Prebiotic Fibre Drink, Meal Replacement Soup and Shakes, and the Wellness Pack for daily wellbeing.

Why does the gut microbiome matter for weight loss?

A well-nourished gut microbiome can be a powerful ally in sustainable weight loss. By combining fibre-rich foods, fermented products, healthy lifestyle habits, and targeted supplementation, you can support the bacteria that help control cravings, improve metabolism, and maintain a healthy weight.

References

Turnbaugh, P. J., et al. (2006). An obesity-associated gut microbiome with increased capacity for energy harvest. Nature, 444(7122), 1027–1031. https://doi.org/10.1038/nature05414

Cani, P. D., et al. (2009). Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production. The American Journal of Clinical Nutrition, 90(5), 1236–1243. https://doi.org/10.3945/ajcn.2009.28095

Minami, J., et al. (2018). Effects of Bifidobacterium breve B-3 on body fat reductions in pre-obese adults: a randomized, double-blind, placebo-controlled trial. Bioscience of Microbiota, Food and Health, 37(3), 67–75. https://doi.org/10.12938/bmfh.17-014

Cani, P. D., Everard, A., & Delzenne, N. M. (2012). Gut microbiota and the development of obesity and metabolic syndrome. Nutrition Reviews, 71(1), 6–19. https://doi.org/10.1111/j.1753-4887.2012.00530.x

Marco, M. L., et al. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94–102. https://doi.org/10.1016/j.copbio.2016.11.010

Lin, Y. H., Fu, C. C., Wang, N. Y., et al. (2024). Efficacy of GLP-1-Formula on Body Weight in Overweight and Obese Adults. Acta Sci. Scie., 8(10), 62–67. https://doi.org/10.31080/ASMS.2024.08.1925

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