Written by Kara Holmes, Health Coach, RN, Author
Kara Holmes is an RN and health coach helping people heal their gut and lose weight sustainably. She is the author of the best-selling book 'Gut Health Reset'.
Weight loss medications like Ozempic, Wegovy, and Semaglutide have recently taken the spotlight, but what’s often overlooked is how we can naturally boost our own GLP-1 levels. The key lies in the gut microbiome. In this article, we’ll explore how gut health influences the production of this powerful digestive hormone, and how you can support your gut bacteria to enhance it naturally.
What’s the connection between gut health, GLP-1, and weight loss?
The gut microbiome, a vast ecosystem of trillions of microorganisms in your digestive system, plays a crucial role in regulating hormones, metabolism, and overall health. One hormone, GLP-1 (glucagon-like peptide-1), is gaining widespread attention for its ability to control blood sugar, regulate appetite, and promote weight loss. While medications like Ozempic and Wegovy mimic GLP-1, your gut naturally produces this hormone when it is in balance.
I’ll never forget how dramatically my health transformed when I focused on healing my gut. I recovered from prediabetes and a binge-eating disorder, and losing 30 pounds felt almost effortless, something I had struggled to achieve for over a decade. I firmly believe that restoring my gut health and supporting natural GLP-1 production was the missing link in my success.
A healthy gut is not just about digestion. It is about creating an internal environment where your body can naturally regulate weight, reduce inflammation, and optimize metabolism. By prioritizing gut health, you empower your body to work with you, not against you, in your weight loss journey.
Related Article: How To Spot An Unhealthy Gut Microbiome And Its Effect On Weight Loss
GLP-1: A key hormone for metabolism and weight management
GLP-1 is a hormone produced in the gut that plays a crucial role in metabolism and appetite regulation. It helps:
Increase insulin secretion: Lowers blood sugar levels after meals.
Reduce appetite: Signals your brain that you are full, helping prevent overeating.
Slow digestion: Keeps food in the stomach longer, promoting satiety and preventing blood sugar spikes.
Regulate glucagon levels: Stabilizes blood sugar by reducing the release of this hormone.
Given its role in weight management and metabolic health, maintaining healthy GLP-1 levels is essential.
Reasons for decreased GLP-1 production
Low GLP-1 levels can result from insufficient production or the rapid breakdown of the hormone. Several factors may contribute to this, including:
Type 2 diabetes
Obesity
Genetics
Inflammatory bowel disease (IBD)
Digestive malabsorption disorders
Certain medications, including antipsychotics
How gut health impacts GLP-1 levels
Certain gut bacteria produce metabolism-supporting compounds, such as short-chain fatty acids (SCFAs), which stimulate GLP-1 secretion. However, when the gut microbiome becomes imbalanced, often due to a poor diet, chronic stress, or overuse of antibiotics, this process is disrupted. As a result, GLP-1 levels decrease, making weight loss more challenging.
Research shows that individuals with a diverse and balanced gut microbiome tend to have higher GLP-1 levels and an easier time managing their weight compared to those with lower bacterial diversity.
You might be wondering how to improve your gut health and bacterial diversity to naturally boost GLP-1 and enhance weight loss. The good news is that you can support both through strategic diet and lifestyle choices.
Natural ways to boost GLP-1 through gut health
1. Eat prebiotic-rich foods
Garlic, onions, bananas, and oats nourish beneficial gut bacteria, promoting the production of short-chain fatty acids (SCFAs). These SCFAs act on L-cells in the digestive system, stimulating GLP-1 release and signaling satiety. Some individuals choose to supplement with prebiotic fiber to enhance gut bacterial diversity and accelerate gut healing, but this is entirely optional. You can effectively support your gut health through diet alone.
2. Add probiotic foods
Fermented foods like yogurt, kefir, and kombucha introduce live cultures of beneficial bacteria that can enhance GLP-1 production. While probiotic foods offer similar benefits to probiotic supplements, they may deliver fewer bacteria per serving, and some strains may not survive the harsh environment of the stomach to reach the colon—where approximately 90% of gut microbes reside. Probiotic supplements with spore-forming bacteria ensure the microbes reach the colon intact, rather than being destroyed by stomach acid. Seed is the spore-based probiotic I recommend.
3. Increase fiber intake
Soluble fiber from fruits, vegetables, and legumes supports gut health by feeding bacteria that produce SCFAs, ultimately boosting GLP-1 levels. In addition to their prebiotic benefits, fiber-rich foods help stabilize blood sugar, promote bowel regularity, lower colon cancer risk, and support healthy cholesterol levels. The benefit multiples: high-fiber foods increase feelings of fullness and naturally help regulate appetite and support weight loss efforts.
4. Eat higher amounts of these foods
Certain foods are particularly effective at stimulating GLP-1 secretion, including:
Beans
Nuts
Eggs
Whole grains
Chia seeds
Olive oil
Avocados
Fatty fish
Avoid Ultra-Processed Foods:
While we often hear about the dangers of processed foods, their impact on gut health should make us even more concerned. Processed foods disrupt the gut microbiome and contribute to inflammation, which leads to disrupted hormone signaling within the digestive system, including GLP-1. By reducing ultra-processed foods, you support a healthier gut environment and improve metabolic function.
6. Dial down stress
Chronic stress negatively affects gut health by contributing to leaky gut—a condition in which gaps form between intestinal cells, allowing bacteria and digestive contents to leak into areas where they shouldn’t be. Unlike short-term stress, which comes and goes, chronic stress lingers due to ongoing challenges like work pressure, financial struggles, or difficult relationships. Over time, it can impact digestion, sleep, mood, and overall health.
To mitigate stress and support GLP-1 production, consider reducing unnecessary commitments and incorporating stress-reducing practices such as:
A daily spiritual routine with prayer and spending time with Jesus
Regular exercise (Running or exercise that gets your heart pumping similarly has been shown to increase GLP-1 levels for up to 24 hours)
Deep breathing exercises to expand the lungs and diaphragm, which sends calming signals to your brain
7. Eat a wide variety of plant foods
Evidence supports that consuming a diverse range of whole plant foods increases the variety of beneficial bacteria in the gut—one of the most effective strategies for improving overall gut health. Aim to incorporate as many different plant-based foods as possible to maximize bacterial diversity and enhance GLP-1 production naturally.
Why gut health is the long-term solution
Yes, Ozempic and Wegovy can be effective, but they often come with added challenges such as high costs, potential side effects, and the risk of dependency. Supporting your gut microbiome offers a sustainable, holistic approach to weight loss. By taking care of your gut and supporting GLP-1 production, you can achieve lasting results without relying solely on pharmaceuticals.
Healing your gut isn’t just about weight loss; it’s about building long-term wellness and a healthy metabolism. Take the first step today by making small, gut-friendly changes to your diet and lifestyle.
Ready to transform your health from the inside out?
Take control of your health with Restore Your Gut Health, a self-paced course designed to help you lose weight by restoring your gut microbiome. This course is perfect for those who want to achieve lasting results, even if they’ve struggled with weight loss in the past or have conditions like hypothyroidism or PCOS.
This is the exact method that helped me lose 36 pounds when nothing else worked, and now it’s helping others do the same. If you’re ready to break free from the cycle of dieting and start healing from within, this course is for you!
Read more from Kara Holmes
Kara Holmes, Health Coach, RN, Author
Kara is a rising voice calling attention to how the health of our gut and internal systems affects our mind, the body’s appetite, our ability to manage weight, and regulate other components of our health. Her story of dealing with an 11-year battle with disordered eating and mysterious health ailments highlights the importance of gut health in having a thriving, healthy body that will give you the best chance at aging well and achieving a life of your greatest potential. Her mission is to make gut health and nutrition approachable and understandable to everyone so that they can take control of their health and deal with issues at the source.
References:
