Probiotics for Weight Loss: Can Good Bacteria Help Shed Pounds?
Scientists are continually discovering just how much our microbes influence our health, and our microbiome, the trillions of bacteria living in our digestive tract, might provide vital clues on how to tackle obesity.
Probiotics are live bacteria and yeasts that are good for your health, especially for your digestive system. They are the opposite of antibiotics, which kill harmful bacteria, thus paving the way for the growth of probiotics.
Research into the impact of gastrointestinal microbiota on human health has revealed some exciting findings in the last decade. One of the most groundbreaking discoveries is that the types of bacteria residing in our gut can determine whether we are slim or obese.
Probiotics and the Gut-Brain Connection
The brain and the gut have a close relationship, with the latter being referred to as the ‘second brain’ due to the number of neurons it contains, the same type of neurons present in the brain. Therefore, anything that goes on in your gut affects not just your digestive system, but your brain and the entire body.
Probiotics help regulate the gut-brain connection by increasing the neurotransmitter serotonin, which plays a role in appetite control, mood, and behavior. Low serotonin levels in the gut can lead to overeating and weight gain.
The Effects of Probiotics on Weight Loss
Several studies have reported that probiotics could positively affect weight loss, with a 2013 study by the University of Copenhagen showing that the gut microbiota of lean individuals differed significantly from that of obese individuals.
The difference appeared to be the presence of bacteria that aid in extracting calories from food in obese mice, which was absent in lean mice. Since the bacteria that could lead to obesity resides in the gut, this finding began to open new avenues for medical research into how gut bacteria could be manipulated to alter the balance between types of bacteria in the digestive system.
It was discovered that certain probiotics strains, specifically those containing Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus gasseri, were effective in weight loss. However, the weight loss benefits of probiotics are modest, and to achieve significant weight loss, it would be required to combine the use of probiotic supplements with a healthy eating plan, physical exercise, and a well-balanced lifestyle.
The Best Sources of Probiotics
Cultured and fermented foods are the best sources of natural probiotics. These include kimchi, sauerkraut, kefir, tempeh, miso, and plain yogurt. If consuming yogurt, ensure it contains live bacterial cultures, and choose plain yogurt flavorings over added fruit, sugar or honey.
Probiotic supplements are available in many forms, including capsules, tablets, powders, and liquids. It is recommended to consult with your healthcare provider or nutritionist to determine the most appropriate probiotic supplement for your needs.
Conclusion
The question ‘can good bacteria help shed pounds?’ now has a resounding ‘yes’ answer. Probiotics can aid in weight loss by increasing the level of satiety, reducing caloric intake, and promoting improved digestion.
While probiotic supplements can help support weight loss efforts, it’s best to also adopt a healthy and active lifestyle to maximize their benefits fully. Eating a balanced diet, engaging in regular physical activity, and maintaining a healthy weight are all within reach and should be pursued alongside any probiotic supplementation to achieve optimum health.
