Probiotics for Weight Loss: Fact or Fiction?
Probiotics have been a buzzword in health and wellness circles for some time now. These so-called “friendly” bacteria are said to offer a range of health benefits, including improved digestion, a stronger immune system, and even weight loss.
But is there any truth to the claim that probiotics can help you lose weight? In this article, we’ll take a closer look at the science behind the claims and explore whether probiotics are really all they’re cracked up to be when it comes to weight loss.
Understanding Probiotics and Weight Loss
Before diving into whether probiotics can help with weight loss, it’s important to understand what they are and how they work.
Probiotics are live bacteria and yeasts that are good for your health, especially for your digestive system. They are commonly found in fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. Probiotics are also available as supplements that come in the form of capsules, tablets, and powders.
One theory is that some beneficial bacteria in the gut may be able to help you lose weight by influencing digestion, absorption, and storage of food. Another theory holds that certain strains of probiotics may increase levels of hormones that promote feelings of fullness, which could lead to reduced calorie intake and subsequent weight loss.
The Research on Probiotics and Weight Loss
While there is some evidence to suggest that probiotics may be helpful for weight loss, the research is not yet conclusive. Here’s a look at some of the key findings:
Animal Studies
A number of animal studies have suggested that certain strains of probiotics may help to reduce body weight and body fat. For example, one study in obese mice found that a specific strain of Lactobacillus rhamnosus helped to reduce body weight gain and improve insulin sensitivity, while another study found that supplementing with the probiotic Lactobacillus gasseri led to reductions in visceral fat in rats. However, it’s important to note that findings from animal studies don’t always translate to humans.
Human Studies
Human studies on probiotics and weight loss have been more mixed. Some studies have found that certain strains of probiotics may be helpful for weight loss, while others have found no significant effects.
For example, one study published in the International Journal of Obesity found that supplementing with the probiotic Lactobacillus rhamnosus for 12 weeks led to significantly greater weight loss and reductions in body fat compared to a placebo group. Another study published in the British Journal of Nutrition found that supplementing with a combination of Lactobacillus gasseri, Bifidobacterium longum, and Lactobacillus fermentum for 12 weeks led to reductions in body weight and waist circumference compared to a placebo group.
However, not all studies have found significant effects. For example, a study published in Obesity Reviews analyzed the results of 25 clinical trials on probiotics and weight loss and found that while some studies suggested benefits, overall the evidence was inconclusive.
How Probiotics May Help with Weight Loss
While the evidence on probiotics and weight loss is still emerging, there are a few possible mechanisms by which probiotics may help:
- Reducing absorption of dietary fat: Some strains of probiotics may help to reduce the amount of fat that is absorbed by the gut, which could lead to fewer calories being absorbed and subsequently to weight loss.
- Increasing levels of hormones that promote fullness: Certain strains of probiotics may be able to stimulate the production of hormones like GLP-1 and PYY that promote feelings of fullness and reduce appetite, which could lead to reduced calorie intake and subsequent weight loss.
- Reducing inflammation: Chronic inflammation has been linked to a range of health problems, including obesity. By reducing inflammation in the gut, some probiotics may be able to help with weight loss.
- Improving gut health: By promoting the growth of beneficial bacteria in the gut, probiotics may be able to improve overall gut health and reduce the risk of obesity and related health problems.
