The Surprising Connection Between Probiotics and Weight Loss: What Does Science Say?
Probiotics are a type of live microorganism that are beneficial to human health. They are often found in fermented foods like yogurt, kefir, and sauerkraut, or in the form of supplements. Their benefits have been extensively studied and are known to help with digestion, immunity, and mental health.
But did you know that probiotics can also help with weight loss?
The Gut Microbiome and Weight Loss
The gut microbiome is the collection of microorganisms that live in our intestines. These microorganisms play a vital role in digestion and metabolism, and research has shown that they also have an impact on weight.
Studies have found that obese individuals have a less diverse gut microbiome than healthy-weight individuals. This means that there are fewer types of microorganisms in the gut of obese individuals, and this can have a negative impact on their metabolism.
Probiotics can help to increase the diversity of the gut microbiome, which can lead to improved metabolism and weight regulation. This is because probiotics help to promote the growth of beneficial microorganisms while suppressing the growth of harmful ones. They can also help to reduce inflammation in the gut, which is associated with weight gain.
The Evidence for Probiotics and Weight Loss
While there is still much research to be done in this area, there have been several studies that have looked at the relationship between probiotics and weight loss.
A 2013 study published in the British Journal of Nutrition found that participants who took a probiotic supplement containing Lactobacillus and Bifidobacterium strains for 12 weeks had significantly lower body weight and fat mass compared to a control group who took a placebo.
Another study published in the Journal of Functional Foods in 2014 found that daily consumption of a probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis strains for 6 weeks resulted in significant reductions in body weight, body mass index (BMI), and waist circumference compared to a control group who consumed regular yogurt.
A meta-analysis published in the International Journal of Food Sciences and Nutrition in 2015 examined the results of 25 randomized controlled trials (RCTs) that looked at the effects of probiotics on body weight and BMI. The analysis found that probiotics had a statistically significant effect on body weight and BMI, with greater effects seen in longer trials (>8 weeks) and in studies that used multiple strains of probiotics.
The Best Probiotics for Weight Loss
Not all probiotics are created equal, and some strains have been shown to be more effective for weight loss than others. Here are some of the best probiotics for weight loss:
- Lactobacillus gasseri: This strain has been shown to reduce belly fat in several studies.
- Lactobacillus rhamnosus: This strain has been shown to help with weight loss in obese women.
- Bifidobacterium lactis: This strain has been shown to help with weight loss in several studies.
- Streptococcus thermophilus: This strain has been shown to reduce body weight and BMI in overweight individuals.
Conclusion
While more research is needed in this area, the evidence suggests that probiotics can be a helpful addition to a weight loss program. Probiotics can help to increase the diversity of the gut microbiome, which can improve metabolism and weight regulation. There are several strains of probiotics that have been shown to be effective for weight loss, including Lactobacillus gasseri, Lactobacillus rhamnosus, Bifidobacterium lactis, and Streptococcus thermophilus. If you are looking to lose weight, consider adding a probiotic supplement or fermented foods to your diet.
