Probiotics for Weight Management: Fact or Fiction?
Probiotics are live microorganisms that are beneficial for our health, especially for our digestive system. They are found naturally in some foods like yogurt, kefir, and sauerkraut, or in the form of supplements.
Recent research has suggested that probiotics may also aid in weight management. But is it a fact or a fiction? Let’s find out.
What are Probiotics?
As we mentioned earlier, probiotics are live microorganisms that can benefit our health when consumed in adequate amounts. There are various types and strains of probiotics, and they have different benefits.
The most common probiotics are lactobacillus and bifidobacterium, which are found in fermented foods like yogurt and kefir, and in supplements.
How Can Probiotics Help in Weight Management?
One of the ways probiotics can aid in weight management is by promoting a healthy balance of gut bacteria. The gut microbiome plays a critical role in numerous bodily functions, including digestion and metabolism.
Research has shown that obese individuals tend to have less diverse gut bacteria than those who are lean. By supplementing with probiotics, we can promote a healthy balance of bacteria in our gut and possibly aid in weight loss.
Moreover, some strains of probiotics can increase the production of short-chain fatty acids (SCFAs), which can help reduce inflammation in the gut and improve insulin sensitivity. This can be beneficial for those with metabolic disorders like type 2 diabetes.
What Does the Research Say?
While some studies have suggested that probiotics may aid in weight management, the evidence is not conclusive yet. The results of the studies have been mixed, and more extensive research is needed.
A 2018 review of 15 randomized controlled trials found that probiotics could significantly reduce body weight and body mass index (BMI) in overweight and obese individuals. However, the study authors noted that the quality of the studies was low, and many of them had small sample sizes.
Another 2018 study found that taking a probiotic supplement for 12 weeks resulted in a significant reduction in body weight, waist circumference, and body fat percentage. However, the study was conducted on only 70 individuals and did not have a placebo-controlled group, which weakens the validity of the results.
Conclusion
Probiotics can be beneficial for our health, especially for our digestive system. While some studies have suggested that they may aid in weight management, the evidence is not conclusive yet. More research is needed before we can determine the best strains and doses of probiotics for weight management.
