Probiotics for Weight Loss: Fact or Fiction?
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They are often referred to as the “good” bacteria as they help keep your gut microbiome in balance. You can find probiotics in yogurt, kefir, sauerkraut, kimchi, and other fermented foods. Probiotics can also be taken in supplement form.
Many people take probiotics to help with digestive issues, such as diarrhea, bloating, and constipation. But another popular use for probiotics is for weight loss. There have been many claims that probiotics can help you lose weight, but what does the research say?
What the Research Says about Probiotics and Weight Loss
Studies have shown that certain strains of probiotics can help with weight loss in some people, but the results are not consistent across all studies. Here are some examples:
- Lactobacillus gasseri: A study published in the Japanese Journal of Nutrition and Dietetics found that overweight participants who took Lactobacillus gasseri for 12 weeks lost an average of 4.6% body fat and 1.4% visceral fat.
- Lactobacillus rhamnosus: A study published in the European Journal of Clinical Nutrition found that women who took Lactobacillus rhamnosus for 12 weeks lost an average of 50% more weight than those who took a placebo.
- Bifidobacterium lactis: A study published in the Journal of Nutrition found that women who took Bifidobacterium lactis for 6 months lost an average of 5.7 pounds more than those who took a placebo.
While these studies suggest that certain strains of probiotics can help with weight loss, it’s important to note that the results are not consistent across all studies. Some studies have found no significant difference in weight loss between those who took probiotics and those who took a placebo.
How Probiotics May Help with Weight Loss
While the research on probiotics and weight loss is not conclusive, there are several ways in which probiotics may help with weight loss:
- Reducing inflammation: Inflammation in the body can lead to weight gain and other chronic health issues. Some probiotics have anti-inflammatory effects and may help reduce inflammation in the body.
- Reducing appetite: Some probiotics may help reduce appetite and increase feelings of fullness, which can lead to fewer calories consumed and ultimately weight loss.
- Increasing the body’s ability to absorb nutrients: Some probiotics may help the body better absorb nutrients from food, which can lead to better digestion and ultimately weight loss.
The Bottom Line
While the research on probiotics and weight loss is not conclusive, there are some promising studies that suggest certain strains of probiotics can help with weight loss. However, it’s important to keep in mind that taking probiotics alone is not a magic solution for weight loss. Eating a healthy diet and exercising regularly are still the most effective ways to lose weight and maintain a healthy weight.
So, if you’re interested in trying probiotics for weight loss, talk to your doctor or a registered dietitian about the best strain for you and how to incorporate it into your diet. And remember, probiotics are not a substitute for a healthy lifestyle.
