Have you been struggling with losing weight and have heard that taking probiotics can help shed off those extra pounds? While it may sound too good to be true, there is actually scientific evidence to back up the claim that probiotics can aid in weight loss.
The Basics: What Are Probiotics?
Probiotics are live microorganisms, typically bacteria, that are similar to the “good bacteria” already found in the human gut. They are often referred to as the “friendly” bacteria because they perform vital functions that benefit our health. Probiotics play an important role in regulating our digestive system and bolstering our immune system. They produce important vitamins, like vitamin K and vitamin B12, and they help prevent harmful bacteria from taking over.
Probiotics can be found in a variety of sources, including dietary supplements, fermented foods like kefir and yogurt, and some cheeses.
The Relationship Between Probiotics and Weight Loss
While probiotics are widely recognized for their many health benefits, the link between probiotics and weight loss has only recently gained attention.
A study published in the Journal of Functional Foods looked at the effect of Lactobacillus rhamnosus, a strain of probiotics, on weight loss in overweight women. The study found that the women who consumed a particular strain of the probiotic lost more weight over 12 weeks than those who didn’t consume the probiotic. Another study found that consuming a certain type of probiotic, called Bifidobacterium animalis, for 6 months reduced body fat mass in obese individuals.
Researchers believe that probiotics help with weight loss by reducing inflammation and oxidative stress, which can lead to weight gain. Probiotics may also help to reduce the absorption of dietary fat, making it easier for the body to excrete it.
What to Look for in a Probiotic Supplement
If you’re interested in incorporating probiotics into your weight loss journey, it’s important to choose the right supplement. Here are some things to look for:
- Strain specificity: Different strains of probiotics have different health benefits, so it’s important to choose a supplement that contains the specific strains that have been shown to aid in weight loss. The two most effective strains for weight loss are Lactobacillus rhamnosus and Bifidobacterium animalis.
- CFUs: CFUs, or colony-forming units, refer to the number of live bacterial cells in a probiotic supplement. The higher the CFU count, the more potent the supplement. Look for supplements with at least 10 billion CFUs per serving.
- Purity: Choose a supplement that clearly outlines the strains of bacteria and the amount of each strain in the product. Make sure the product is free from fillers, artificial colors, and flavors.
The Bottom Line
While probiotics may not be a magic solution for weight loss, incorporating them into your diet can have many benefits beyond shedding a few pounds. Probiotics can improve digestive function, boost immunity, and promote overall gut health. If you are considering adding a probiotic supplement to your routine, it’s important to talk to your healthcare provider first to determine if it’s right for you.
