The smarter way to support weight loss

Your gut health could be the key to long-term, sustainable weight loss. At INDI, we don’t believe in crash diets, juice cleanses, or summer shreds. While restrictive approaches might lead to quick weight loss, your body is smart—very smart. When it senses deprivation, it turns on survival mechanisms that make you hungrier and increase cravings for calorie-dense foods (especially sweet ones).

That’s why most diets don’t last, and why the weight often comes back. For sustainable weight loss, our in-house nutritionist, Talia, recommends “focus on working with your body (not against it) by giving it the nourishment it needs, starting with your gut health…”

WHY GUT HEALTH MATTERS FOR WEIGHT LOSS

Research shows that the composition of your gut microbiome (the community of trillions of bacteria living in your digestive tract) plays a role in metabolism and body weight. Certain strains of beneficial bacteria are more abundant in people with a healthy weight. These microbes support digestion, reduce inflammation, and may influence how your body stores fat. So, improving your gut health isn’t just good for digestion—it may help support lasting, healthy weight loss too.

HOW TO IMPROVE YOUR GUT HEALTH

Start by adding more probiotic- and prebiotic-rich foods to your plate. Probiotics are live strains of good bacteria and prebiotics are the foods that feed the good bacteria.

Probiotic-rich foods (contain the “good bacteria” themselves):

• Live yoghurt
• Kimchi
• Miso
• Kefir
• Some aged cheeses
• Sauerkraut 

Start small if you’re not used to these foods and build up gradually to avoid bloating or discomfort.

Prebiotic-rich foods (act like fertiliser for your microbiome, helping good bacteria thrive):

• Oats*
• Mushrooms*
• Whole grains*
• Chicory root inulin*
• Kiwi*
• Baobab*
• Jerusalem artichokes
• Onions
• Leeks
• Garlic
• Asparagus
• Bananas 

* Found in INDI Body and INDI Gut Bars

It’s even better if you can eat probiotics and prebiotics together! How about adding some kefir to your oats? Or some miso to your mushrooms?

FIBRE IS YOUR BEST FRIEND

Beyond prebiotics, fibre in general plays a huge role in sustainable weight loss. Not only does it keep your digestive system moving, but it also helps regulate appetite. When fibre is fermented by gut bacteria, it produces short-chain fatty acids, which send fullness signals to your brain.

Aim to fill at least half your plate with fibre-rich foods at every meal. Try:

• Colourful fruit and veg*
• Whole grains*
• Legumes (like lentils and chickpeas)
• Nuts and seeds*

*Found in INDI Body and INDI Gut Bars

Plant diversity is also key. The more types of plants you eat, the better (as different plants contain different fibres, polyphenols, phytonutrients which all have different skill sets in the body). So buy mixed nuts, mixed beans, mixed salad leaves, mixed peppers etc. when you can. Plus, the more colour the better as this means more phytonutrients…

LET THE BAD STUFF FALL AWAY NATURALLY

Filling your plate with more fibre-rich foods means there is simply less room (and cravings) for ultra-processed options with added sugar, salt, preservatives. That’s the beauty of the “adding in, not taking away” approach—it’s not about cutting out foods, it’s about filling up on the good stuff.

Plants can be so delicious. Instagram, Tiktok and Substack are FULL of easy, plant-rich recipes. We’re currently loving @natsnourishments for her delicious, easy recipes you’ll actually enjoy!

While no food needs to be totally off-limits, reducing your intake of ultra-processed foods (like fried snacks, packaged sweets, cakes, biscuits or sugary drinks) can make a big difference—not just for weight, but for energy and mood too.

BETTER SLEEP, BETTER CHOICES

Poor sleep is linked with increased hunger hormones, stronger cravings for sugary foods, and a higher risk of weight gain. When you’re low on sleep, your body seeks quick energy usually in the form of sugar or refined carbs.

To support healthy sleep:

• Aim for a consistent bedtime
• Avoid eating 2–3 hours before sleep
• Reduce screen time before bed
• Try our natural Rest dropper to wind down 

FUEL THE CHANGE WITH A LEG-UP FROM INDI

INDI Body is made from a diverse blend of 15 whole plants and delivers 5.4g of fibre per serving—including both prebiotic and probiotic fibre. Indi Gut Bar has 20 superfoods and delivers 7.8g of fibre. These powerful combinations helps to support healthy weight management in several key ways:

• Keeps you feeling full: Fibre increases satiety by slowing digestion and promoting the release of fullness hormones, helping to reduce overall food intake and curb sugar cravings.
• Feeds beneficial gut bacteria: Prebiotic fibres fuel the growth of beneficial microbes in your gut, which in turn produce short-chain fatty acids (SCFAs)—compounds linked to improved metabolism, better appetite regulation, and lower body fat.
• Supports blood sugar balance: Fibre slows digestion and the absorption of glucose, leading to more stable blood sugar levels. This is important for improving insulin sensitivity, which is closely tied to weight regulation and long-term metabolic health.

THE BOTTOM LINE

Long-lasting, healthy weight loss doesn’t need to be centred around restriction. By nourishing your gut with a diverse range of plants, sleeping well, and making small, consistent changes, you’ll set yourself up for better health and a balanced weight in a way that fits more seamlessly into your life.