Introduction
Probiotics are live microorganisms found mostly in your gut that can confer health benefits. Over the years, these tiny living organisms have gained popularity in the health and wellness world with claims that they can help with weight loss. The idea of consuming bacteria to lose weight seems counterintuitive, but could there be some truth to these claims? In this blog, we aim to separate fact from fiction and explore the connection between probiotics and weight loss.
What are Probiotics?
Probiotics are live microorganisms, usually bacteria or yeasts, that provide health benefits to their host when administered in adequate amounts. They are mostly found in your gut, but also occur in other areas such as the skin, mouth and vagina. Probiotics are naturally found in certain foods like yogurt, kefir, kimchi, sauerkraut, and pickles. They can also be consumed in supplement form as capsules, tablets, or powders.
Probiotics and Weight Loss: The Evidence
The connection between probiotics and weight loss is still a topic of ongoing research and debate. Some studies suggest that consuming probiotics can support weight loss by altering the gut microbiome, while others show no significant effect.
A review of 25 randomized-controlled trials found a modest reduction in body weight and body mass index (BMI) in participants who consumed probiotics, but the effect was generally small and varied depending on the probiotic strain used. Another study found that consuming a probiotic-rich fermented milk for 12 weeks resulted in a significant reduction in body weight, body fat mass, and waist circumference compared to a control group consuming a non-fermented milk.
However, it is important to note that most of the studies investigating the link between probiotics and weight loss have been smaller-scale, and more research is needed to substantiate these findings.
Mechanisms of Action
So how exactly do probiotics aid in weight loss? The answer is not entirely clear, but there are several proposed mechanisms of action:
- Altering the gut microbiome: Probiotics can increase the population of good bacteria in your gut, which may help reduce inflammation and improve metabolic health. Some probiotics may also produce short-chain fatty acids that can regulate appetite and improve insulin sensitivity.
- Affecting hormones: Probiotics can impact several hormones related to appetite regulation and metabolism, including leptin, ghrelin, and insulin.
- Reducing inflammation: Chronic inflammation can contribute to weight gain and metabolic dysfunction. Probiotics may help reduce inflammation in the gut and throughout the body.
- Increasing energy expenditure: Some animal studies suggest that certain probiotics can increase energy expenditure, leading to increased calorie burning and potential weight loss.
Choosing the Right Probiotic
If you decide to try adding probiotics to your diet, it’s important to choose the right strains and sources. Not all probiotics are created equal, and different strains may have varying effects on your weight and overall health.
Here are some tips for selecting a high-quality probiotic:
- Look for diversity: A diverse mixture of probiotic strains is more likely to have a positive impact on your gut microbiome than a supplement with only one or two strains.
- Choose strains with evidence: Look for probiotic strains that have been studied in relation to weight loss, such as Lactobacillus gasseri, Lactobacillus rhamnosus, and Bifidobacterium lactis.
- Consider dosage: To achieve a therapeutic effect, it’s important to choose a probiotic supplement with an adequate dose of live bacteria.
- Source matters: Look for a reputable brand that uses high-quality ingredients and has third-party testing to ensure purity and potency.
- Consult with a healthcare professional: If you have any underlying health conditions or are taking medications, check with your doctor before starting a probiotic supplement.
