The Science of Food Cravings and How to Use Gut Health for Weight Loss and Diabetes Remission

Food cravings—they can feel so overwhelming that they derail even the best health intentions. Maybe you’ve experienced it: you’re trying to cut down on sugary snacks, but suddenly that piece of chocolate cake or bag of chips calls out to you, and it's nearly impossible to resist. You're not alone. Food cravings are an experience shared by most people, but for those working toward weight loss and managing diabetes, they can be especially detrimental.

Statistics show that over 90% of people report experiencing food cravings, with sugar being the most commonly craved substance. For those with prediabetes or type 2 diabetes, the stakes are even higher—approximately 85% of people with type 2 diabetes are also overweight or obese. Research also indicates that losing just 15% of body weight is directly related to higher diabetes remission rates.

So, why is it so hard to make dietary changes, and why do cravings seem to get louder when you try to eat healthier foods?

It turns out, your gut bacteria are running the show.

My Own Experience Battling Cravings

I understand how intense food cravings can be because I used to have them myself. Growing up, I had a huge sweet tooth and was known in my family as the baker who whipped up desserts for our brownbag lunches every week.

But when I got to college, I decided to challenge myself—I wanted to see what it would feel like to go a month without sugar. I didn't like feeling controlled by cravings, call it my rebellious streak.

I wasn't prepared for how intense the cravings would be. During that month, it felt like every fiber of my being was crying out for sweets. In my teen drama, I remember thinking, "If I don't get a cookie, I'm going to die!" But I survived, and I didn’t eat desserts for the entire month.

That experience taught me how powerful cravings can be, but it also made me curious about the science behind them and how they relate to conditions like diabetes and weight management.

The Challenge: How Food Cravings Impact Weight Loss and Diabetes Remission

The challenge is that food cravings often come at a high cost. When we regularly give in to cravings for sugary or fatty foods, we not only consume excess calories but also fuel the underlying drivers of obesity, insulin resistance, and other metabolic conditions. A study published in Nature in June 2024 titled "Gut Microbiota Signatures of Vulnerability to Food Addiction in Mice and Humans" found that our cravings are closely linked to the balance of bacteria in our gut. Low levels of two specific bacteria, Actinobacteria and Blautia, were associated with a higher vulnerability to cravings for unhealthy foods.

Most people who are struggling with weight and diabetes have an imbalance in their gut microbiome, which not only makes it difficult to lose weight but also creates a vicious cycle where cravings are hardwired into your biology. The wrong bacteria can amplify cravings for foods that feed them, making it a constant battle to stick to a healthy diet.

The Science Behind Gut Health and Cravings

Your gut contains trillions of bacteria that help digest food, regulate your immune system, and even influence your mood and behavior. Some bacteria are beneficial and support a healthy metabolism, while others can drive inflammation and food cravings. When your gut is in balance, you’re more likely to crave nutritious foods that fuel your health goals. But when it's out of balance, the cravings you experience can make it hard to lose weight, regulate blood sugar, and reduce inflammation.

The bacteria Actinobacteria and Blautia are particularly important for reducing cravings and supporting healthy metabolism. When you have high levels of these bacteria, your cravings are more likely to be balanced, making it easier to stick to a diet that promotes normal weight and diabetes remission.

A healthy balance of these bacteria has been shown to increase insulin sensitivity, lower inflammation, and improve blood sugar control—all crucial factors for living a ling and healthy life. This is why it’s so important to nourish your gut bacteria with the right foods.

The Solution: Nourish Your Gut to Reduce Cravings

So how do you cultivate these bacteria to reduce food cravings and support weight loss and diabetes remission? The answer lies in feeding your gut bacteria the right "fertilizers."

When you eat specific fiber-rich foods, you provide these beneficial bacteria with the nutrients they need to thrive.

Here’s a list of specific foods you can eat regularly to promote the growth of Actinobacteria and Blautia:

1. Prebiotic-Rich Foods: These foods contain fibers that your beneficial bacteria love.

   • Garlic, onions, leeks, and asparagus: Rich in inulin, a type of fiber that supports gut bacteria.
   • Bananas and apples: Contain fructooligosaccharides (FOS), which help balance your gut microbiome.
   • Whole grains (like oats and barley): High in beta-glucans that support both Actinobacteria and Blautia.

2. Legumes and Pulses: Lentils, beans, and chickpeas provide fermentable fibers.

   • Action: Add a serving of legumes to your meals at least 3 times per week. Over time, you’ll notice less intense cravings and improved blood sugar control.

3. Fermented Foods: Foods like sauerkraut, kimchi, and tempeh introduce beneficial bacteria to your gut and provide prebiotics to feed them.

   • Goal: Include fermented foods in your diet daily. A tablespoon or two can be enough to start making an impact.

4. Polyphenol-Rich Foods: Plant compounds that enhance the populations of beneficial bacteria.

   • Berries (blueberries, blackberries): Contain antioxidants and fibers that support Actinobacteria.
   • Green tea: Include polyphenols that foster a favorable gut environment.

5. Root Vegetables and Greens:

   • Sweet potatoes, carrots, beets: These are excellent sources of fibers that Blautia ferments.
   • Leafy greens like spinach and kale: Support overall gut health and improve blood vessel function.

6. Resistant Starches: These starches resist digestion and become food for your gut bacteria.

   • Cooled potatoes, green bananas, and cooked-and-cooled rice: Provide resistant starch that feeds beneficial bacteria.

What to Expect When You Feed Your Gut Right

Once you start incorporating these foods into your diet, you can expect to see positive results within 2-4 weeks. Initially, you may notice a decrease in the intensity of your cravings for sugary and processed foods. As your gut bacteria balance out, your energy levels may improve, your mood may stabilize, and you'll find it easier to stick to a diet that promotes weight loss and diabetes remission.

I experienced this. When I switched to a fiber rich diet, my cravings for sweets disappeared. Just today Markus and I were out to lunch and when I walked by the desserts, they held zero attraction.

It feels amazing to no longer be controlled by unhealthy cravings. Now the foods I eat are a choice, not a compulsion.

Real Science for Real Results

We stay on the cutting edge of scientific discoveries to bring you practical strategies for better health. The June 2024 study we mentioned earlier confirms what we've known from working with clients for years: balancing your gut microbiome is one of the most powerful ways to overcome food cravings, reduce weight, and even reverse prediabetes and type 2 diabetes.

These actionable steps are backed by science, and they have the potential to transform your health when practiced consistently. It's not just about "willpower" or "cutting calories"—it's about understanding how to nourish your body in a way that helps it function optimally.

Final Thoughts

Balancing your blood sugar and achieving your health goals doesn’t have to feel like an uphill battle against cravings. By taking steps to nourish your gut bacteria, you can create an environment that supports balanced cravings, weight loss, and even diabetes remission. Remember, the journey to health is a marathon, not a sprint—but with the right strategies, it’s a marathon you can not only finish but win.

Would you like to talk about how you can take charge of your health? Click here to request a complimentary Health Breakthrough call with Stacy. 

References

1. Solveiga Samulenaite et al. "Gut Microbiota Signatures of Vulnerability to Food Addiction in Mice and Humans," Nature, June 2024.
2. Phillips, S. et al. "Plant-Based Protein for Older Adults and Muscle Health," Journal of Nutrition and Aging, 2023.
3. Smith, A. et al. "The Role of Diet in Modulating Gut Microbiota Composition," Frontiers in Endocrinology, 2022.