Have you heard of the surprising link between probiotics and weight loss? Yes, you read that right – consuming probiotics could help you shed some pounds. Probiotics are the friendly bacteria that live in your gut and play a vital role in maintaining your overall health.
What are Probiotics?
Probiotics are live microorganisms that live in our gut and bring numerous health benefits. There are different strains of probiotics, and each of them has unique benefits. Some probiotics are naturally present in the human gut, while others can be taken as supplements in the form of capsules, powders, or drinks.
In recent years, probiotics have gained a lot of popularity, and several studies have shown that they can improve our health in various ways.
How do Probiotics Help with Weight Loss?
A study conducted by researchers from the Université Laval in Quebec, Canada, found that consuming probiotics could help reduce body weight and body mass index (BMI).
The researchers analyzed data from 15 previously published studies that investigated the effects of probiotics on body weight and body composition. They found that consuming probiotics led to a modest reduction in body weight and BMI compared to those who didn’t consume probiotics.
Another study published in the Journal of Functional Foods found that consuming a daily dose of a specific probiotic strain, Lactobacillus gasseri SBT2055, for 12 weeks reduced body weight, fat mass, and waist circumference in adults with obesity.
So, how do probiotics help with weight loss? There are several ways:
- Reducing inflammation: Chronic inflammation in the gut can lead to insulin resistance, which can cause weight gain. Probiotics help reduce gut inflammation, which can help prevent insulin resistance.
- Regulating appetite: Probiotics help increase the production of appetite-regulating hormones like GLP-1, which help reduce hunger and prevent overeating.
- Improving gut health: Probiotics help improve gut health by balancing the gut microbiota and promoting the growth of beneficial bacteria, which can help prevent gut inflammation and improve digestion.
- Reducing fat absorption: Probiotics help reduce the absorption of dietary fat in the gut, which can help prevent weight gain.
Which Probiotics are Best for Weight Loss?
While all probiotics have health benefits, some strains are more effective than others for weight loss. Here are some of the best probiotic strains for weight loss:
- Lactobacillus gasseri: This probiotic strain has been shown to reduce belly fat and body weight in several studies.
- Bifidobacterium lactis: This strain has been shown to help reduce body weight and body fat in individuals with obesity.
- Lactobacillus rhamnosus: This strain has been shown to help reduce body weight and BMI in overweight and obese individuals.
- Streptococcus thermophilus: This strain has been shown to help reduce body weight and increase lean body mass in overweight individuals.
It’s important to note that not all probiotic supplements are created equal. When choosing a probiotic supplement for weight loss, make sure to choose one that contains the specific strains mentioned above and has a high number of live organisms.
Conclusion
Probiotics are an effective and natural way to improve your gut health and aid in weight loss. While probiotics alone won’t help you shed all those extra pounds, they can be a useful tool to support your weight loss journey. Make sure to consume a healthy diet rich in prebiotic foods like fruits, vegetables, and whole grains to feed and promote the growth of beneficial gut bacteria.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/24456350
https://www.sciencedirect.com/science/article/pii/S1756464614000761
