For many people on a weight loss journey, the equation seems simple: eat less, move more, and the pounds will come off. Yet for a growing number of individuals, even the most disciplined diet and exercise routines can lead to frustratingly little progress. If you’ve been ticking all the right boxes but still find yourself stuck at a plateau, it might be time to look deeper—specifically, into your gut. Poor gut health may be what’s stopping you from hitting your weight loss goals.
Far from being just a digestive organ, the gut is a central player in virtually every aspect of our health, from immunity and mood to metabolism and even body weight. In a conversation with Hindustan Times, Dr. Arush Sabharwal, a bariatric and metabolic surgeon at SCOD Clinic shared ways in which your gut health is sabotaging your weight loss.
“People today are more aware of weight loss strategies such as calorie control and exercise, but gut health remains an important, often neglected, factor. A healthy gut supports proper digestion, nutrient absorption, and the regulation of hormones like leptin and ghrelin, which control appetite,” Dr. Sabharwal explained.
Ways in which poor gut health could be preventing your weight loss
- Disturbances in Appetite Control Hormones
The gut and brain maintain a constant line of communication, often referred to as the gut-brain axis. This system plays a key role in managing appetite by influencing hormones that signal hunger and fullness—namely ghrelin and leptin. When your gut is out of balance, it can throw these signals off, making you feel hungry more often or less satisfied after eating. Supporting gut health can help bring these signals back into alignment, making it easier to manage cravings and maintain a healthy eating pattern that supports weight loss.
- Gut Bacteria and Metabolic Function
Inside your digestive tract lives a vast and complex community of microbes that help your body do everything from digesting food to managing how energy is stored. These gut bacteria not only assist in breaking down what you eat but also affect how efficiently your body uses and stores calories. A diverse and balanced gut microbiome is linked with a healthier metabolism and improved weight management. However, frequent consumption of ultra-processed foods and overuse of medications like antibiotics can upset this balance, slowing metabolic processes and encouraging weight gain.
- Inflammation That Disrupts Metabolic Health
When the digestive system isn’t working as it should, it can lead to ongoing, low-grade inflammation in the body. This kind of inflammation is often triggered by poor dietary choices or unrecognized food sensitivities. Over time, it can interfere with how your body processes sugar, contributing to insulin resistance and the tendency to store fat—especially around the midsection. Reducing inflammation through dietary changes, such as adding more greens, foods rich in omega-3s, and fermented products, can support your body’s ability to shed excess weight more effectively.
- Poor Absorption of Vital Nutrients
Even if you’re eating a nutrient-rich diet, a compromised gut may struggle to absorb those nutrients efficiently. Conditions like increased intestinal permeability—often called “leaky gut”—can interfere with your body’s ability to take in important vitamins and minerals like magnesium, zinc, and B vitamins. These nutrients are essential for maintaining a healthy metabolism and generating energy. Without them, your body may struggle to burn fat and regulate weight effectively, no matter how clean your diet appears on the surface.