Probiotics are living microorganisms that can provide various health benefits when ingested. The most common types of probiotics are bacteria and yeast, which are similar to the ones found in the human gut.
Probiotics and Weight Loss
One of the most popular claims about probiotics is that they can help with weight loss. While there is some research to support this claim, it’s important to separate fact from fiction.
How Probiotics Can Help with Weight Loss
There are a few mechanisms through which probiotics may aid in weight loss:
- Reducing Appetite: Some studies have shown that certain strains of probiotics can help to reduce appetite and increase feelings of fullness, which could lead to a reduction in calorie intake.
- Inhibiting Fat Absorption: Probiotics may help to inhibit the absorption of dietary fat, meaning that less fat is stored in the body.
- Reducing Inflammation: Chronic inflammation has been linked to obesity. Some research suggests that certain probiotics may help to reduce inflammation in the body.
The Research on Probiotics and Weight Loss
While some studies have shown promising results, more research is needed to fully understand the relationship between probiotics and weight loss.
A meta-analysis of 25 studies found that probiotics may help to reduce body weight and BMI. However, the effect was small, and further research is needed to confirm these findings.
Another study found that a specific strain of probiotics (Lactobacillus gasseri) may lead to a reduction in belly fat. However, this study was small, and more research is needed to confirm these findings.
The Bottom Line
While there is some evidence to suggest that probiotics may aid in weight loss, more research is needed to fully understand the relationship.
If you’re interested in taking probiotics for weight loss, be sure to talk to your doctor first. They can help you determine the right strain and dosage for your needs.
Getting Probiotics from Food
While probiotic supplements are popular, it’s also possible to get probiotics from food.
Yogurt
Yogurt is a popular source of probiotics. Look for yogurt that contains live and active cultures, as these are the strains that provide the most health benefits.
Greek yogurt and Skyr are great options for those looking for high-protein options. Just be sure to avoid flavored varieties, which often contain added sugars.
Kefir
Kefir is a fermented milk drink that is similar to yogurt. It contains both bacteria and yeast, making it a diverse source of probiotics.
Kefir can be found at most health food stores, or you can make it at home using kefir grains.
Sauerkraut
Sauerkraut is made by fermenting cabbage. It contains a diverse range of probiotics and is also rich in fiber and vitamin C.
Kimchi
Kimchi is a Korean dish made by fermenting vegetables, typically cabbage or radish. It contains a variety of probiotics and is also rich in vitamins A and C.
The Bottom Line
Probiotics are living microorganisms that may provide various health benefits, including aiding in weight loss. While more research is needed to fully understand the relationship, incorporating probiotic-rich foods into your diet is a smart choice for overall health.
