Sugar Cravings? Don’t Blame Yourself Anymore!
Beating yourself up just because you can’t stop craving sugars is tough on the psyche. Sometimes it feels like there is someone or something that has hijacked your brain and you have no control over what goes in your mouth. The good news: there just might be something that is driving the sugar train.
One of the major groups of bacteria that resides in your intestines, or gut, has its own agenda. That agenda is to make sure that there is plenty of sugar coming in because that’s what IT craves! That’s right! There is a sugar craving bacteria in your gut sending signals to your brain to “eat more sugar, NOW!”
You may have heard by now that the microbes in your intestines are pretty much in charge of everything that happens in your body. Scientists know that these bacteria send messages to the brain through metabolites that tell the brain what to eat, as well as how to think and feel. Yes, the gut brain-connection is real and powerful!
These microbes, or “little critters,” have long weird names like Firmicutes and Bacteroidetes. These are two of the major players in the gut.
We’re going to focus on Firmicutes. They can make you fatter! There is growing evidence that having a higher ratio of these Firmicutes can play a big part in obesity, inflammation, diabetes and even metabolic syndrome. And, they love sugar! That’s right, these bacteria can send signals to the brain telling the brain it needs more sugar. Hence, your sugar cravings are being driven by your gut microbes! They just scream for sugar! Get these critters under control and your sugar cravings will be too!
What You Can do TODAY to Re-Balance Your Gut:
Reduce you fat intake. That’s right, I have been saying for years, “eat more fats” because good fats help heal the cell wall. But, when you eat too many good or bad fats, you require more Firmicutes to help digest those fats. So, even though Firmicutes CRAVE sugars, their job is to digest fats. (sheesh!) I know firsthand that you may lose weight on the high fat Keto diet, for a while, but as soon as you jump back into regular eating…poof! Those extra pounds are back with a vengeance. If you are overweight, having sugar cravings or suffer from inflammation, you need to reduce your fat intake UNTIL you get the microbiome back in balance.
Eat a whole lotta fiber. Yep, the average American eats 10 grams or less of fiber. You need to be eating a walloping 30 – 40 grams of fiber per day. I have a Fiber Guide for you, that will give you some great ideas about how to add in more fiber to your diet. I admit, it is a hobby trying to eat all that fiber, but it pays off in the end 🙂
Take a good probiotic complex. There are so many probiotic brands and health claims about them, it’s hard to know which one works best. When you are working on reducing sugar cravings and rebuilding the bacteria that may help with balancing your weight there is now a probiotic blend that rebuilds the microbiota, especially the flora needed for reducing sugar cravings. I use: Klaire Therbiotic Metabolic Formula several times during the day for best results.
- Sugar cravings are not your fault. There are powerful bacteria in your gut that crave sugar as their food source. When you try to use willpower to not eat as much sugar, they take over and say “No way, we need sugar.”
- Reduce your fat intake. That’s right, if you are a sugar hound and/or want to loose weight, reduce fat intake until you get your gut back in balance. Don’t rely on those low-fat snacks!! Eat real food snacks like veggies and hummus.
- Eat as much fiber as you can get in your body. I do not mean to take an over-the-counter fiber supplement, I mean real food. Here’s a list of High Fiber Foods I love.
- Take a good probiotic, not the cheapest one on the shelf. (Those cheap ones with hardly any probiotics strains in them might be good for something, just not sure what).
Chakraborti, C. New-found link between microbiota and obesity. World J Gastrointest Pathophysiol. 2015 Nov 15; 6(4): 110–119. Online Link
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5209518/. Cardona, F., Garcia-Fuentes, E., Moreno-Indias, I., Queipo-Prtuno, M. I., Sanchez-Alcoholado, L., & Tinahonest, F. J.Insulin resistance is associated with specific gut microbiota in appendix samples from morbidly obese patients (2016). American Journal of Translational Research. 8(12): 5672–5684.