Probiotics have become increasingly popular in recent years due to their potential health benefits. While they are commonly known to improve digestive health, some experts suggest that they may also aid in weight loss. But can probiotics really help you lose weight? In this blog post, we will explore the research behind probiotics and weight loss.
What Are Probiotics?
Probiotics are live bacteria and yeasts that are good for your health, especially for your digestive system. They are found in certain foods and supplements, but can also be naturally occurring in your gut. Probiotics are often referred to as “good” or “friendly” bacteria because they keep your gut healthy by crowding out harmful bacteria that can cause disease. They also help with digestion, nutrient absorption, and immune function.
Probiotics and Weight Loss
The idea that probiotics could aid in weight loss is still relatively new, and there is limited research on the topic. However, some studies have found promising results.
One study published in the British Journal of Nutrition found that taking a probiotic supplement for 12 weeks led to a significant reduction in body weight, body mass index (BMI), and fat percentage in overweight individuals. Another study published in the Journal of Functional Foods found that consuming a fermented milk product containing Lactobacillus gasseri for 12 weeks led to a reduction in belly fat in overweight individuals.
While these studies show promising results, it’s important to remember that probiotics should not be considered a magic solution for weight loss. They may be helpful, but they are not a substitute for a healthy diet and exercise.
How Do Probiotics Affect Weight Loss?
So how exactly do probiotics affect weight loss? There are a few theories.
Regulating Appetite and Metabolism
Some researchers believe that probiotics may be able to regulate appetite and metabolism by altering the bacteria in your gut. A study published in the International Journal of Obesity found that when obese adults took a probiotic supplement, they experienced an increase in the hormone GLP-1, which regulates appetite and food intake. Another study published in the Journal of Nutritional Science and Vitaminology found that consuming a fermented milk product containing Lactobacillus gasseri for 12 weeks led to a reduction in body weight and waist circumference in overweight individuals. The researchers hypothesized that the probiotics may have altered the gut microbiome in a way that reduced fat absorption.
Reducing Inflammation
Inflammation is a key factor in obesity and metabolic syndrome. Some studies suggest that probiotics may be able to reduce inflammation in the body, which could contribute to weight loss. A study published in the Journal of Clinical Endocrinology & Metabolism found that when women with metabolic syndrome took a probiotic supplement, they experienced a reduction in inflammation markers. Another study published in the Journal of Nutrition found that consuming a probiotic supplement for 6 weeks led to a reduction in inflammation markers in overweight and obese individuals.
Improving Gut Health
Probiotics are well-known for their ability to improve gut health, but how does this relate to weight loss? A healthy gut is crucial for proper nutrient absorption and digestion. If your gut is not functioning properly, it can lead to weight gain and other health problems. By improving gut health, probiotics may promote weight loss.
What Are the Best Probiotic Sources?
If you’re interested in trying probiotics to aid in weight loss, you have several options. Probiotic supplements are available in health food stores and online. Look for supplements that contain a variety of strains of bacteria, such as Lactobacillus and Bifidobacterium.
You can also get probiotics from certain foods. Fermented foods like sauerkraut, kimchi, kefir, and yogurt are excellent sources of probiotics. Be sure to choose products that have “active cultures” listed on the label.
The Bottom Line
The research on probiotics and weight loss is still in its early stages, but there are promising results. Probiotics may be able to regulate appetite and metabolism, reduce inflammation, and promote a healthy gut, all of which could contribute to weight loss. However, probiotics should not be considered a substitute for a healthy diet and exercise. If you’re interested in trying probiotics, talk to your doctor or a registered dietitian to determine the best option for you.
