Probiotics for Weight Loss: Fact or Fiction?
Probiotics have become increasingly popular in recent years, with claims ranging from improving digestion to boosting immunity. One claim that has gained particular attention is the potential for probiotics to aid in weight loss. But is there any truth to this claim?
What are Probiotics?
Before diving into the potential benefits of probiotics for weight loss, it’s important to understand what exactly probiotics are and how they function in the body. Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. These microorganisms are similar to the “good” bacteria already present in your body, and are often found in foods such as yogurt, kefir, and fermented vegetables.
Probiotics and Weight Loss
While probiotics have been shown to offer a wide range of health benefits, the research on their potential to aid in weight loss is still somewhat limited. However, several studies have shown promising results.
1. Reduction in Body Weight
A 2013 study published in the British Journal of Nutrition found that overweight adults who consumed a probiotic-rich yogurt twice a day for 8 weeks experienced a significant reduction in body weight compared to those who consumed a placebo yogurt. The study authors noted that the probiotics in the yogurt may have helped to reduce inflammation and regulate fat storage in the body, leading to the weight loss.
2. Reduction in Belly Fat
Belly fat is notoriously difficult to lose, but a 2014 study published in the Journal of Functional Foods found that women who consumed a probiotic supplement for 12 weeks experienced a significant reduction in both waist circumference and belly fat compared to those who took a placebo supplement. The study authors noted that the probiotics seemed to reduce inflammation and improve insulin sensitivity in the body, leading to the reduction in belly fat.
How Probiotics May Aid in Weight Loss
While the exact mechanisms by which probiotics may aid in weight loss are still being studied, there are several theories:
1. Regulation of Appetite
Research has shown that the gut microbiome, which is made up of trillions of microorganisms including probiotics, plays a role in regulating appetite and satiety. Probiotics may help to regulate the hormones that control hunger and satiety, leading to a reduction in calorie intake and ultimately, weight loss.
2. Reduction in Inflammation
Chronic inflammation has been linked to obesity and weight gain. Probiotics have been shown to help reduce inflammation in the body, which may in turn lead to weight loss.
3. Regulation of Fat Storage
Probiotics may also help to regulate how the body stores fat, potentially leading to a reduction in overall body weight.
The Bottom Line
While more research is needed, the current evidence suggests that probiotics may indeed aid in weight loss. Incorporating probiotic-rich foods such as yogurt and fermented vegetables into your diet, or taking a probiotic supplement, may be a helpful addition to your weight loss journey. However, it’s important to remember that probiotics should not be viewed as a magic bullet for weight loss. A healthy diet and regular exercise are still the most effective ways to achieve and maintain a healthy weight.
References
1. Sanchez, M., Darimont, C., Drapeau, V., Emady-Azar, S., Lepage, M., Rezzonico, E.,…Tremblay, A. (2013). Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition, 111(8), 1507-1519. doi:10.1017/S0007114513003875
2. Kadooka, Y., Sato, M., Ogawa, A., Miyoshi, M., Uenishi, H., Ogawa, H.,…Tsuchida, T. (2014). Effect of Lactobacillus gasseri SBT2055 in fermented milk on abdominal
