Probiotics and Weight Loss: The Ultimate Connection
Probiotics are live microorganisms that can benefit your digestive and overall health. They are found in certain foods and supplements, and may help with a number of health conditions, including weight loss.
The Basics of Probiotics
Probiotics are living bacteria and yeasts that can be found in foods and supplements. These microorganisms are similar to the “good” bacteria that live naturally in your digestive system, and help keep your gut healthy.
Probiotics work by balancing the bacteria in your gut, improving digestion, and supporting your immune system. They can also help prevent and treat a number of health conditions, including:
- Diarrhea
- Constipation
- Yeast infections
- Urinary tract infections
- Inflammatory bowel disease
- And more
The Connection Between Probiotics and Weight Loss
Studies have shown that probiotics may also help with weight loss. Researchers believe that probiotics can affect the way your body stores and processes fat, leading to a reduced risk of obesity and weight gain.
One study found that taking probiotics for 12 weeks resulted in an average weight loss of 1.3 pounds (0.6 kilograms), and a decrease in body fat percentage of 1.4 percent. Another study found that overweight women who took a specific probiotic supplement for 24 weeks lost more weight than those who did not take the supplement.
Researchers believe that probiotics may help with weight loss by:
- Reducing inflammation in the body, which can contribute to weight gain
- Reducing the number of calories your body absorbs from food
- Regulating appetite and reducing cravings for unhealthy foods
- Reducing stress, which can lead to overeating and weight gain
The Best Probiotics for Weight Loss
If you are looking to use probiotics to help with weight loss, there are a few key strains to look for. These include:
- Lactobacillus gasseri
- Lactobacillus rhamnosus
- Bifidobacterium lactis
- Bifidobacterium animalis
These strains have been shown to be particularly effective for weight loss and reducing belly fat. They can be found in certain foods, such as yogurt and kefir, as well as in probiotic supplements.
How to Get More Probiotics in Your Diet
There are a number of ways to increase your intake of probiotics. These include:
- Eating probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi
- Taking a probiotic supplement
- Eating a diet rich in fiber and whole, unprocessed foods
- Reducing your intake of sugar and unhealthy fats
- Managing stress through meditation, yoga, or other relaxation techniques
By incorporating more probiotics into your diet, you may be able to improve your digestive health, boost your immune system, and even lose weight. Talk to your doctor or a registered dietitian to determine the best probiotic regimen for you.
