How Your Gut Health Influences Your Weight


Written by: ASN



Time to read 5 min

Have you been paying attention to your gut lately?

Your gut health is influenced by a number of variables in your life, and they’re probably variables that you’re familiar with.

High stress, poor sleep, too much sugar and a range of other aspects can affect the health of your gut. From immune function to hormone levels, all the way to your weight, an unhealthy gut can be a real punch in the… well, gut.

Let’s talk gut health

If you’ve been ignoring your gut, you’ve probably felt the consequences without recognising the cause. That stomach pain you’re feeling? Yeah, that might be because of your gut. Gas, bloating, constipation, heartburn and more are all symptoms of a struggling gut (Dix, M et al. 2022).

Your gut health covers your entire digestive system and contains trillions of microorganisms (bacteria) that can be both harmful and beneficial. These make up our gut microbiome. Prioritising your gut health is critical, especially when you consider how much it affects you. Diet, exercise and medication all play a role in the health, composition and diversity of your gut health (Mudge, L. 2022).

The role of gut bacteria

Of the trillions of bacteria that are present in your body, you’ll find the majority of them sitting in your intestines. Your gut bacteria can impact how foods are digested and can produce chemicals to help you feel full. As you can imagine from this, your gut bacteria can also affect your weight (Robertson, R. 2018).

In more detail on your gut bacteria’s role in digestion, your gut microbiome is essential for the fermentation of non-digestible substances like dietary fibres and endogenous intestinal mucus. The gut microbiota can play a role in the development of weight loss, with a lack of diversity being characterised as a factor. A diverse microbiota is critical in ensuring a functional, healthy gut. Low bacterial diversity has been linked with people suffering from a number of diseases and illnesses, including inflammatory bowel disease and type I & II diabetes (Valdes, A et al. 2018).

The connection between gut health and weight loss explained

Your gut health greatly affects how your body manages weight loss. So, how does your gut impact your weight?

Well, you’ve probably heard that your nervous system and digestive systems are constantly communicating, which is essential for regulating metabolism and appetite. What you may not know is that the hormones in your gut play a decisive role in the communication between these two systems. Among these messages, your gut hormones will pass on nutritional status updates to your brain, where the brain can interpret your body’s energy levels and respond (Gora. A. 2022).

These gut bacteria line your intestines, so they are always coming into contact with the food that you eat, affecting how nutrients are absorbed and how energy is stored. They can also affect inflammation, which can be increased if you’re consuming an unhealthy diet. An unregulated diet of too many fats, sugars and calories can increase inflammatory chemicals in the bloodstream and fat tissue, which can negatively impact your weight (Robertson, R).

How to improve gut health and weight loss

Can you feel your gut aching as you read? That’s your sign to dedicate some time to improving your gut health.

If you’re experiencing the symptoms of any unhealthy gut, whether it’s an upset stomach, fluctuations in weight or constant fatigue, it might be time to make a few changes.

Your diet is going to prove key in this process, so you might want to take a look at some of the best foods to support your gut and weight loss.

Best foods for gut health and weight loss

While it’s essential to consume a high-fibre diet to support a healthy gut microbiome, you also need to make sure you are cutting back on highly processed, high-sugar, and high-fat foods that may be negatively impacting your gut health  (Dix, M. 2022) .

High-fibre foods can include:

  • Legumes, 

  • Whole grains

  • Vegetables

  • Nuts

  • Fruits

Other foods like garlic is effective, while fermented foods like yoghurt, kefir, kimchi and sauerkraut are great examples of probiotics. Collagen-boosting foods like citrus fruits, broccoli, meat and eggs may also benefit your gut microbiome  (Dix, M. 2022) .

Prebiotics and probiotics are important for your health. A balanced diet of prebiotics and probiotics can help to ensure you have the right balance of bacteria to support your gut microbiota.

To promote weight loss, here are some of the best prebiotic and probiotic foods that can support your gut health and weight loss goals. 


  • Bananas

  • Asparagus

  • Beans

  • Raw garlic

  • Raw leeks

  • Raw/cooked onion

  • Chicory 


  • Yoghurt

  • Cheese from raw milk

  • Kefir

  • Sauerkraut

  • Pickles

  • Olives

  • Kombucha

  • Cultured veggies

We’re not telling you to add everything on this list to your diet, but just one to three servings per day of the right probiotics and probiotics can feed and nurture your gut microbiome while also helping to curb your sugar and carb cravings  (Shemek, L. 2019).

Best supplements for gut health and weight loss

It’s not always easy to reform your diet immediately. Life gets in the way; whether you’re busy at work, can’t afford the growing costs of groceries or generally don’t like some of the foods listed above, supplements are an effective way to support your needs.

Gut health supplements won’t match the value of a natural diet, and they certainly won’t cancel out a diet of fast-food and soft drinks, but they will support you if you’re committed to improving your gut health and managing your weight.

Everybody Everyday Gut Performance

Good health starts from within, so start strong with Gut Performance. Supplementing with Gut Performance is an effective way to nourish your gut with fibre, antioxidants, prebiotics and complex micronutrients.

This formula supports your weight management goals and intestinal absorption and can reduce bloating. This vegan-friendly gut-health hero is designed to improve your gut health, healing and maintaining it, while building a more functioning body from the inside out.


PranaON Super Greens

A daily greens formula is one of the best supplements you can take for your gut health. PranaON Super Greens can help you detoxify your insides, delivering your daily dose of necessary fruits and vegetables.

Packed with digestive enzymes and organic ingredients, this superfood blend is vegan-friendly and can help you cleanse, alkalise and detoxify your body. This formula contains antioxidants and digestive enzymes to support your gut health and is also rich in B vitamins to provide the energy boost you need to get through your busy day.



Don’t neglect your gut. Whether you’re feeling the symptoms of an underperforming gut, or you’re trying to lose weight, taking a look at how you treat your gut can take a positive charge towards your weight loss goals.

If you’re looking for the best gut health supplements to help you revitalise your gut health and performance, reach out online or drop into one of our ASN storesand our knowledgeable team will be able to help find the best products and advice to support you.

Until then, add a few new items to your next grocery list, push aside those sugary cravings and start feeling rejuvenated from within.


Dix, M et al. 2022, ‘Understanding Gut Health: Signs of an Unhealthy Gut and What to Do About It’, Healthline, accessed 6 February 2023,

Mudge, L. 2022, ‘Gut health: What is it and how does it affect your body’, LiveScience, accessed 6 February 2023,

Robertson, R. 2018, ‘How Your Gut Bacteria Can Influence Your Weight’, Healthline, accessed 6 February 2023,

Valdes, A et al. 2018, ‘Role of the gut microbiota in nutrition and health’ theBMJ, accessed 6 Feburary 2023,

Gora, A. 2022, ‘Is there a link between gut health and weight loss?’ LiveScience, accessed 6 February 2023,

Shemek, L. 2019, ‘23 Gut-Friendly Foods That Are Great For Natural Weight Loss’, MindBodyGreen Food, accessed 6 February 2023,