Probiotics are live bacteria found in our digestive system and offer a plethora of benefits for human health. One of the most surprising benefits of probiotics is for weight loss. Recent research indicates that specific strains of probiotics can help people shed excess weight and lead a healthier life.
What are Probiotics?
Probiotics are live microorganisms that are often called “good” or “friendly” bacteria because they offer a multitude of health benefits. These live bacteria help to balance the friendly and harmful bacteria found in our digestive tracts, thereby supporting our overall health and wellbeing. The use of probiotics is commonly associated with improving digestion, boosting immunity, and reducing inflammation. While we tend to think of bacteria as harmful and disease-causing, we need to understand that our gut is home to trillions of good and bad bacteria. The balance of these bacteria is crucial for our well-being. When harmful bacteria begin to outnumber the friendly bacteria in our gut, it can lead to various digestive disorders, including irritable bowel syndrome, inflammatory bowel disease, and other chronic health conditions. This is where probiotics can help.
How Do Probiotics Work for Weight Loss?
Recent studies have shown that specific strains of probiotics can play a critical role in promoting weight loss and help in maintaining a healthy body weight. Probiotics work in different ways to support weight loss, including:
- Reducing inflammation: Chronic inflammation has been linked with obesity, diabetes, and other metabolic disorders. By reducing inflammation, probiotics can help in reducing weight gain.
- Lowering calorie absorption: Probiotic strains such as Lactobacillus acidophilus and Bifidobacterium lactis can help in reducing calorie absorption from food.
- Increasing satiety levels: Certain strains of probiotics such as Lactobacillus rhamnosus can increase the levels of satiety hormones like GLP-1, PYY, and leptin, which regulate the hunger and fullness mechanisms.
- Regulating blood sugar levels: By lowering inflammation and improving insulin function, probiotics can help regulate blood sugar levels, which is essential for weight loss and management.
- Improving gut barrier function: Probiotics can help in improving the gut barrier function, which plays an essential role in maintaining gut health and reducing inflammation.
Best Probiotic Strains for Weight Loss
There are many different strains of probiotics available, but not all strains are created equal when it comes to weight loss. Some of the best strains of probiotics for weight loss include:
- Lactobacillus gasseri: This strain of probiotic has been extensively researched and is known to help in reducing belly fat. Studies have shown that supplementing with Lactobacillus gasseri can lead to significant reductions in body weight, waist circumference, and BMI.
- Lactobacillus rhamnosus: This probiotic strain is known to increase the levels of satiety hormones, thereby reducing food intake and promoting weight loss.
- Bifidobacterium lactis: This strain of probiotic has been shown to reduce inflammation, improve gut barrier function, and reduce body weight.
- Streptococcus thermophilus: This probiotic strain can help in reducing body weight and improving insulin sensitivity.
- Lactobacillus acidophilus: This probiotic strain can help reduce calorie absorption, reduce inflammation and improve gut health.
Probiotics and Prebiotics
Prebiotics are dietary fibers that help nourish and stimulate the growth of good probiotic bacteria in the gut. Consuming prebiotics along with probiotics can enhance their effectiveness and offer greater health benefits. Prebiotic foods include garlic, onions, asparagus, bananas, oats, and apples.
Conclusion
Probiotics can be a valuable addition to any weight loss plan. By reducing inflammation, regulating blood sugar levels, improving gut health, and reducing calorie absorption, specific strains of probiotics can help people shed excess weight and lead a healthier life. As with any dietary supplement, it is essential to speak with your healthcare provider before taking any probiotics. Also, include probiotic-rich foods such as yogurt, kefir, and sauerkraut in your diet to boost the health of your gut microbiome naturally!
