Probiotics and Weight Loss: Separating Fact from Fiction
Over the past few years, probiotics have gained popularity as a supplement for weight loss. Companies are marketing them as a way to lose weight quickly. However, there are different types of probiotics, and not all of them are effective for weight loss. This article will explore the science behind probiotics and weight loss and separate fact from fiction.
What are Probiotics?
Probiotics are live microorganisms that are good for your health. They are often referred to as the ‘friendly bacteria’ due to their ability to help maintain the natural balance of bacteria within your gut. The most common types of probiotics are Lactobacillus and Bifidobacterium, which are also found in many fermented foods such as yogurt, kefir, sauerkraut, and kimchi.
Probiotics and Weight Loss: The Science
While probiotics have been shown to have many health benefits, the link between probiotics and weight loss is still unclear. Some studies suggest that certain probiotics can help with weight loss, while others show no difference.
A study published in the International Journal of Obesity found that certain strains of probiotics may help promote weight loss. The study showed that taking Lactobacillus rhamnosus for 12 weeks resulted in significantly more weight loss than the placebo group. Another study published in the British Journal of Nutrition found that taking a probiotic supplement containing Lactobacillus gasseri for 12 weeks reduced body weight and fat percentage.
However, not all studies have shown such benefits. A study published in the Journal of the American Medical Association found that taking Lactobacillus acidophilus and Bifidobacterium lactis for 6 months did not result in significant weight loss compared to the placebo group.
Finding the Right Probiotics for Weight Loss
When it comes to finding the right probiotics for weight loss, one size does not fit all. Different strains of probiotics have different effects on the body, and it is important to choose the right one for your needs.
If you are looking for a probiotic supplement for weight loss, it is crucial to look for strains that have been specifically studied for weight loss. Some of the most well-studied probiotics for weight loss include Lactobacillus gasseri, Lactobacillus rhamnosus, and Bifidobacterium lactis.
Another factor to consider is the CFU (colony-forming unit) count. This is the number of viable bacteria present in the supplement. Look for a supplement with at least 10 billion CFUs per serving.
Other Benefits of Probiotics
While the link between probiotics and weight loss is still unclear, there are many other benefits to taking probiotics. Here are some of the other potential benefits:
- Improving Digestion: Probiotics can help maintain the natural balance of bacteria within your gut, which can aid digestion and prevent digestive problems such as constipation and diarrhea.
- Boosting Immune System: The gut is home to a large part of the immune system. Probiotics may help boost the immune system and reduce the risk of infections.
- Reducing Inflammation: Some studies suggest that probiotics may help reduce inflammation in the body, which can benefit those with inflammatory diseases such as arthritis and Crohn’s disease.
- Lowering Cholesterol: Some strains of probiotics may help lower cholesterol levels, which can reduce the risk of heart disease.
- Improving Mental Health: The gut-brain axis is the biochemical signalling that takes place between the gastrointestinal tract and the central nervous system. Studies suggest that probiotics may help improve mental health by reducing anxiety and depression.
The Bottom Line
Probiotics are beneficial for overall health, and while some strains may have weight loss benefits, the science is still unclear. It is important to choose the right strains of probiotics and look for a supplement with at least 10 billion CFUs per serving. Furthermore, probiotics should not be used as a replacement for a healthy diet and exercise regimen. Incorporating probiotics into your diet can be a beneficial addition to an overall healthy lifestyle.
