## How the intestine affects weight Our weight largely depends on the state of the intestinal microbiome, which is the population of bacteria that inhabit it. The intestinal bacteria participate in food digestion, affecting appetite, sleep, immunity, hormones, and vitamin production. The following happens when a certain category of intestinal bacteria is imbalanced or deficient: - Metabolism worsens and digestion and absorption of proteins, fats, carbohydrates, vitamins, and glucose metabolism is impaired–which is the main cause of weight gain. - Chronic inflammation of the fatty tissue of the intestine develops, which subsequently affects other organs. - Production of hormones, specifically those that control appetite and satiety (leptin and ghrelin) is impaired. - Stress response is impaired, as gut health affects brain function through hormones, and in a stressful situation, the body tries to store fatty tissue. > Studies have proven that those of normal weight and those who are overweight have different microbiome compositions. ## Signs of problems with the microbiome Several signs indicate issues with the intestinal microflora. First are problems with ===the GI tract (abdominal bloating, gas, frequent constipation, or diarrhea). Indirect symptoms include unexplained fatigue, sleep disorders, bad breath, nausea, frequent colds, and [infections](https://ul.orna.me/KOge/librarydisease?id=7). ## How to improve bowel function Before following these recommendations, it is important to consult a gastroenterologist and undergo the necessary examinations. 1. Expand your diet with new foods and meals. A healthy gut microbiota is the diversity of bacteria we get through a balanced diet. 2. Repopulate the gut with beneficial bacteria. This can be done by increasing probiotics in the diet, which are found in fermented foods. 3. Give the bacteria food to multiply. Bacteria love prebiotics for fiber, which also improves metabolism. Fiber is found in vegetables, fruits, whole grain products, and legumes. 4. Include antioxidants in your diet. They are abundant in berries, citrus fruits, greens, green tea, cocoa, and bitter chocolate. 5. Eliminate inflammatory processes. 6. Drink enough water to improve GI function. 7. Lead a healthy lifestyle by avoiding stress, getting enough sleep, and incorporating moderate exercise regularly. 8. Avoid long-term diets, consumption of sugar, sweets, and heavily processed foods.