5 Surprising Signs Your Gut Health Is Sabotaging Your Weight Loss
- Brainz Magazine
- May 5
- 5 min read
Megan Barefoot specializes in gut health, inflammation reduction, and weight release. As the founder of No Shoes Nutrition, she empowers her clients through personalized nutrition plans that focus on sustainable lifestyle changes for optimal wellness.
Do you ever feel like you’re doing everything "right" to lose weight, but the scale won't budge? This is something I hear from clients. All. The. Time. Did you ever consider that your gut health might be the missing piece of the puzzle? There is emerging research which shows that your gut microbiome, the trillions of bacteria living in your intestinal system, plays a powerful role in regulating your weight, metabolism, and cravings. Sounds crazy, right? But what I have learned is when your gut is out of balance, even the best diet and exercise routine can feel frustratingly ineffective.
In this article, we’ll uncover five surprising signs that your gut health may be sabotaging your weight loss efforts, and what you can do to turn things around.
1. You crave sugar and carbs constantly
If you find that you are always fighting off intense cravings for sugar and carbohydrates, it is possible that the bacteria in your gut are impacting your appetite. In order to secure their continued existence, several strains of dangerous bacteria and yeast, such as Candida, thrive on sugar and may manipulate your cravings in order to take advantage of them. A study conducted at University College Cork sheds insight into the relationship between the gut and the brain, demonstrating that it is possible for microbial imbalances to have an effect on our food preferences and emotional eating patterns.
Solution
One easy way to help yourself with these out-of-control cravings is to focus on feeding your beneficial bacteria with prebiotic-rich foods (like onions, garlic, and asparagus) and incorporate fermented foods (like sauerkraut and kefir) to naturally curb cravings over time. When you feel a strong urge to eat sugar, bread, or starchy foods, reach for the sour fermented veggies!
2. You experience frequent bloating and digestive distress
Persistent bloating, gas, or constipation isn’t just uncomfortable, it’s a red flag that your gut microbiome might be out of balance. Many people just shrug this off as normal, or because they ate too much of a certain food that didn’t agree with them. They don’t make a note of the food; they just assume it is part of life. What isn’t well known is that poor digestion can impair nutrient absorption, which can lead to metabolic dysfunction and difficulty losing weight. I didn’t learn this till nutrition school! Research from Johns Hopkins Medicine connects gut dysbiosis with slower digestion and disrupted metabolism, which translates to feeling bloated and putting on weight.
Solution
Support digestion with fiber. I know this isn’t always everyone’s favorite answer, but fiber feeds your good gut bugs. The more you feed your microbiome, the happier they are and the more benefits you can reap! Drink your water because hydration is key! Another thing to consider is slowing down when you are eating. I know our society is busy and many of us barely feel we have time to nourish, let alone sit, chew, and be mindful, but this is key to better digestion and metabolism. If all else fails, I recommend trying a gentle digestive enzyme to help restore balance.
3. Your weight loss has plateaued despite consistent effort
If you're eating well, exercising, and still not losing weight, it might not be about calories; it could be about inflammation. When your gut microbiome is imbalanced, it can cause low-grade, chronic inflammation, which disrupts insulin sensitivity and signals the body to hold onto fat. A groundbreaking study from the University of Washington demonstrated how gut microbial composition directly influences inflammation and obesity risk.
Solution
Have no fear! If you focus on eating an anti-inflammatory diet high in leafy greens, wild-caught fish, high-quality proteins, berries, and healthy fats while reducing sugar, refined carbs, and processed foods, the inflammation will slowly subside. This is not an overnight solution; this will take time and maybe even some experimentation, but with persistence and consistency, things will shift!
4. You feel constantly tired and run down
Fatigue and feeling tired are the number one reasons people start seeking help. Guess what? Fatigue and sluggishness are common signs of a struggling gut. When your microbiome is compromised, it affects mitochondrial health (the little organelles that make your energy in your cells), nutrient absorption, and hormone production, leaving you depleted. Poor gut health has been associated with chronic fatigue conditions, according to research from Stanford University School of Medicine.
Solution
What’s the plan for this? It’s time to strengthen your gut health by prioritizing sleep, managing stress, and diversifying your diet with colorful, fiber-rich plants to support microbial diversity. If you are not eating at consistent times, this can add to the problem. If you are practicing intermittent fasting, you might want to throw in a refeed day once a week to make sure you are getting all the nutrients your body needs!
5. You struggle with mood swings and motivation
Finally, the connection of your gut and mood needs to be addressed. Not all signs of gut inflammation that is holding back your weight loss comes from gut symptoms. Your gut produces over 90% of the body's serotonin, the "feel-good" neurotransmitter. If your microbiome is out of balance, it can impact your mood, motivation, and even willpower to stick with healthy habits. An imbalanced microbiome can contribute to feelings of depression, anxiety, and emotional eating—all of which can derail weight loss goals.
Solution
It’s time to start including mood-boosting, gut-friendly foods like fermented vegetables, omega-3 rich fish like wild-caught salmon, walnuts, and flaxseeds. I recommend adding some fermented foods like sauerkraut and kimchi and practicing daily stress-relieving techniques like breathwork or gentle yoga.
Final thoughts: Fix your gut, transform your health
It should be clear by now that your gut health could be the missing key to unlocking sustainable weight loss. By focusing on restoring your microbiome, you can reduce inflammation, balance hormones, curb cravings, boost your energy, and finally start seeing the results you deserve.
Are you ready to reset your gut and achieve lasting wellness? It’s time to start looking at your gut health a bit differently. At No Shoes Nutrition, we specialize in helping you repair your gut, balance your metabolism, and thrive from the inside out. We work with people from around the world to help them get the results that they are looking for!
Read more from Megan Barefoot
Megan Barefoot, Certified Holistic Nutrition Consultant
Megan Barefoot is the founder of No Shoes Nutrition, where she combines her extensive educational background and personal experience to guide clients toward optimal health. Holding a Bachelor of Science degree and certifications as a Holistic Nutrition Consultant and Integrative Health Coach, Megan specializes in gut health, inflammation reduction, and weight release. Megan's unique approach to achieving wellness focuses on small, sustainable changes tailored to each client's lifestyle and personal needs. Her philosophy is rooted in empowering clients with the knowledge and tools necessary to take control of their health.
References:
Grice, E. A., & Segre, J. A. (2011). The skin microbiome. Nature Reviews Microbiology, 9(4), 244–253.
Johns Hopkins Center for Innovative Medicine. (2015, September 11). Food, Body, Mind: Johns Hopkins Center for Innovative Medicine.
Beltra, J. C., Bourbonnais, S., Bédard, N., Charpentier, T., Boulangé, M., Michaud, E., Boufaied, I., Bruneau, J., Shoukry, N. H., Lamarre, A., & Decaluwe, H. (2016). IL2Rβ-dependent signals drive terminal exhaustion and suppress memory development during chronic viral infection. Proceedings of the National Academy of Sciences of the United States of America, 113(37), E5444–E5453.
Gut microbiota influences the ability to lose weight. (n.d.). ASM.org.
