Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. They have gained significant attention in recent years for their ability to promote gut health and boost the immune system. However, there has been some speculation about probiotics aiding in weight loss. So, can probiotics help with weight loss? Here’s what science says!
The Basics of Probiotics
Before we dive into whether probiotics can help with weight loss, it’s essential to know what they are and how they work.
Probiotics are live bacteria and yeasts that live in the gut. They perform essential functions, such as aiding in digestion, preventing harmful pathogens from growing, and producing essential vitamins. There are many different strains of bacteria, and each strain varies in its function and health benefit.
Lactobacillus and Bifidobacterium are the most common types of bacteria in probiotics. You can find them in many fermented foods, such as yogurt, kefir, and sauerkraut. They are also available in dietary supplements.
The Link Between Probiotics and Weight Loss
The gut microbiome is a complex ecosystem that plays a crucial role in regulating metabolism, inflammation, and energy balance. Studies have shown that the composition of the gut microbiome can differ in obese and lean people.
The theory is that by altering the gut microbiome, probiotics may help with weight loss. Some studies have shown that certain strains of probiotics can reduce body weight and body fat percentage. For example, one study found that taking Lactobacillus gasseri for 12 weeks resulted in a significant reduction in belly fat.
However, not all studies have shown a significant effect on weight loss. A review of 25 studies found that only 2 out of the 25 studies showed a significant reduction in body weight with probiotics.
So, the jury is still out on the effectiveness of probiotics for weight loss. While there is some evidence to suggest that certain strains may be helpful, more research is needed to determine which strains are effective and how they work.
Other Benefits of Probiotics
While the evidence on probiotics and weight loss is inconclusive, there are many other benefits to adding probiotics to your diet.
Improved Digestion: Probiotics can improve digestion by helping to break down food and absorb nutrients. If you experience digestive issues such as bloating, constipation, or diarrhea, probiotics may help alleviate those symptoms.
Boosted Immunity: The majority of the immune system is located in the gut, so it makes sense that gut health plays a significant role in overall health. Probiotics can boost immunity by preventing harmful pathogens from growing and supporting the growth of beneficial bacteria.
Reduced Inflammation: Chronic inflammation has been linked to many diseases, such as heart disease, diabetes, and cancer. Probiotics can reduce inflammation by balancing the gut microbiome.
How to Use Probiotics
Probiotics are available in dietary supplements or fermented foods. When choosing a probiotic supplement, look for one that contains the specific strain of bacteria that has been found to be beneficial for the condition you are looking to address.
Eating fermented foods such as kimchi, kefir, and sauerkraut can also provide your body with beneficial bacteria. Incorporating these foods into your diet can help increase your daily probiotic intake.
Conclusion
While the jury is still out on whether probiotics can aid in weight loss, there is plenty of evidence to suggest that they have many health benefits. Probiotics can improve digestion, boost immunity, and reduce inflammation. Eating a diet rich in fermented foods and taking the appropriate probiotic supplements can help you support your gut health and overall wellbeing.
