Can Probiotics Help with Weight Loss? The Science behind it All
Probiotics are a group of microorganisms that are good for our health, especially our digestive system. Many people take probiotics for various reasons, including boosting immunity, treating diarrhea, and improving gut health. However, an increasing number of individuals are turning to probiotics as a weight loss aid.
What are Probiotics?
Probiotics are live microorganisms that are found in certain foods and supplements. These microorganisms are similar to the friendly bacteria that live in our gut and help to keep our digestive system functioning properly. Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and pickles. They can also be taken in the form of supplements.
Probiotics and Weight Loss
Several studies have found a correlation between probiotics and weight loss. One study published in the British Journal of Nutrition found that overweight women who consumed a probiotic drink containing Lactobacillus gasseri for 12 weeks lost twice as much weight as those who consumed a placebo. Another study published in the International Journal of Food Sciences and Nutrition found that probiotics may help to regulate appetite and reduce the amount of food that we eat.
There are several ways in which probiotics may influence weight loss:
- Reducing inflammation: Inflammation is a common cause of weight gain and obesity. Probiotics may help to reduce inflammation in the body, which can lead to weight loss.
- Regulating appetite: Probiotics may help to regulate hunger hormones and reduce appetite, which can lead to a lower calorie intake and weight loss.
- Increasing energy expenditure: Certain probiotic strains may increase energy expenditure and fat burning, leading to weight loss.
- Improving gut health: Probiotics can improve gut health by restoring the balance of bacteria in the gut and reducing gut inflammation. A healthy gut can lead to better digestion and absorption of nutrients, which can contribute to weight loss.
Probiotic Strains that may Help with Weight Loss
Not all probiotics are created equal. Different strains of probiotics have different effects on the body. Here are some probiotic strains that have been found to be beneficial for weight loss:
- Lactobacillus gasseri: As mentioned earlier, this strain of probiotics has been shown to be effective for weight loss.
- Lactobacillus rhamnosus: This strain has been found to reduce belly fat and body weight in several studies.
- Bifidobacterium lactis: This strain may help to reduce body weight and waist circumference in obese individuals.
- Streptococcus thermophilus: This strain may help to improve body composition and reduce body fat percentage.
The Bottom Line
While probiotics have been found to be effective for weight loss, they should not be relied upon as the only weight loss strategy. Probiotics should be used in conjunction with a healthy diet and regular exercise to achieve and maintain a healthy weight. Additionally, it is important to choose the right probiotic strain, as different strains may have different effects on the body. As with any supplement, it is important to talk to your healthcare provider before adding probiotics to your diet.
Overall, the research on probiotics and weight loss is promising. Probiotics may help to reduce inflammation, regulate appetite, increase energy expenditure, and improve gut health, all of which can contribute to weight loss. While more research is needed to fully understand the relationship between probiotics and weight loss, incorporating probiotics into a healthy lifestyle may be worth considering for those looking to shed some extra pounds.
