How Your Gut Bacteria Affect Weight Loss
Your gut contains many different bacteria, which are part of your microbiome, a collection of over 100 trillion microbes.
These bacteria all work together to help your body do the following:
- Break down nutrients
- Keep your gut lining healthy
- Influence your immune system
Dysbiosis happens when the bacteria in your gut become unbalanced. This can cause digestive problems like irritable bowel syndrome and inflammatory bowel disease, along with allergies and even brain disorders.
But the way bacteria affect your weight is still not fully understood. One study done on sets of twins found that those who were obese had less diversity of gut bacteria compared to those who were lean.
Other studies have discovered that certain bacteria strains may slow down weight gain. Some strains can reduce waist size, while others may help with weight loss. However, some researchers have not been able to find any connection between bacteria and weight.
Most scientists do agree that bacteria affect your metabolism. They do so by helping your body:
- Make vitamin K
Commercial Probiotics Drinks And Foods May Be Loaded With Sugar
You may want to reconsider that kombucha drink from the store as it may be the reason why your weight loss journey is longer than you expected. Heres why. Commercial probiotic beverages and food, unfortunately, may be loaded with unhealthy sugars. And you know, taking too much sugar is a no-no in your weight loss journey .
Yogurt, for instance, apart from the flavorings and fruit additives, may contain added sugars. The fermentation process of kombucha requires sugar to feed the probiotic bacteria. While this may help improve the taste of these drinks, it does little to help with your weight loss journey. When shopping for a probiotic drink or food, consider those with low sugar content. Alternatively, avoid commercial probiotic drinks and foods.
May Help Manage Diabetes
Studies suggest that diabetes and obesity are correlated . Thus, weight loss may reduce diabetes risk . Taking probiotics may improve insulin sensitivity and fasting blood glucose levels in patients with type 2 diabetes. Studies suggest that probiotics help in improving glucose levels in people with diabetes. Hence, akkermansia muciniphila, a type of probiotic bacteria, are used in type 2 diabetes treatment. Taking probiotics containing lactobacillus lactis and bifidobacterium acidophilus may also improve lipid profile in patients with type 2 diabetes . The beneficial microbes may also help improve glycemic control .
Read Also: What Are The Top 3 Probiotics
How Do Probiotics Help You Lose Weight
Even if youre not a kombucha or kefir stan, youve prob had a healthy dose of probiotics in the likes of yogurt, pickles, or other fermented foods.
Your gut is filled with hundreds of microorganisms as it is most of them friendly little guys that produce important nutrients like vitamin K and B vitamins. They also help break down fiber that your body cant digest.
When you add some more microorganisms to the mix with help from probiotics, its really a party. Heres how that might help with weight loss.
How Your Gut Bacteria Regulates Metabolism Weight Gain And Inflammation
First, keeping your gut healthy can help to prevent inflammation. A 2017 article states that chronic low-grade inflammation throughout the body may cause and even progress obesity and metabolic syndrome, various conditions that increase your risk of heart disease, stroke, and diabetes.
A 2020 review also states that beyond inflammation, issues with gut microbiota can cause obesity due to the build-up of lipids , which lead to metabolic disorders, fatty liver and insulin resistance. That study found that pregnant women given probiotics before delivery had babies that avoided being overweight early in life, and children who were given probiotics also reduced their chances of being overweight, leading the authors to write: “Modulation of intestinal microbiota with probiotics can be a tool to alleviate some obesity-related disorders in children.”
Adults who took probiotics for 12 weeks ended up losing weight, but when they stopped taking the probiotics the results were reversed, suggesting that daily probiotics is necessary to keep the gut bacteria in balance.
Our takeaway: Taking a probiotic daily to help keep a healthy balance in the microbiome appears to lower these unwanted side effects that may contribute to weight gain.
Recommended Reading: Can I Take A Probiotic While Taking An Antibiotic
How Probiotics Promote A Slim Waistline
In one study, obese people consumed a fermented milk product for twelve weeks and reduced 4.6 % abdominal fat. The surprise is the quick results just by consuming 200 grams of a fermented milk product containing a Lactobacillus strain.Effects of probiotics on body weight, body mass. Wiley Online LibraryLactobacillus alter body adiposity and gut microflora in healthy persons ScienceDirectLactobacillus rhamnosus on weight loss in obese men and women PubMed
Other studies show similar resultsconsuming probiotics for weight loss works well. But how do beneficial bacteria promote a slimmer waistline?
Gut imbalances seems to be a factor why some people dont have to eat much to gain weight, which is extremely frustrating! Probiotics bacteria are able to avoid the formation of excess fat. Probiotic bacteria are also involved with regulating appetite via hormones and proteins. In other words, probiotic bacteria can reduce the number of calories execrated from food you consume.Lactobacillus gasseri suppresses fatty acid release PubMed Beneficial metabolic effects of a probiotic PubMed Probiotics for the Treatment of Overweight and Obesity in Humans PubMed
How Do Probiotics Help With Weight Loss
Because of the links between the microbiome and weight that scientists have identified, changing the balance of the microbes in the gut to favor good bugs may help with weight loss.
However, it is not clear how or whether this actually works at this point. There are other theories about how probiotics might affect weight, including that they reduce fat absorption, but more research is needed.
There is currently no good quality evidence to show that taking a probiotic supplement will help with weight loss.
A recent analysis of studies that looked into probiotic supplements concluded that they dont work for weight loss. But the authors note that more rigorous research is needed.
Most of the studies they looked at did not qualify as well-conducted clinical trials, which means the author did not include them in their analysis.
ZOEs PREDICT1 study is a large clinical trial of over 1,000 people. Using the most advanced microbiome analysis tools, ZOE researchers have identified 15 good gut bugs that are linked to indicators of better health, along with specific foods that encourage them to thrive.
Recommended Reading: Are Probiotics Good For Your Gut
Probiotics Is Your Probiotic Helping Or Hurting Your Weight Loss Efforts
Probiotics are live organisms found in food and supplement form. You may already know that they are linked to health benefits including digestive health and immune health, but did you know they can also be used to help you lose weight and belly fat?
Studies have found that overweight people have a different balance of the gut bacteria than normal weight people. It is thought that certain strains of bacteria inhibit the absorption of fat, essentially reducing the amount of calories your body is using. Certain probiotics have also been shown to release the satiety hormone and decrease fat storage.
One study followed 210 people with significant belly fat. It found that taking Lactobacillus gasserifor 12 weeks reduced body weight, fat around organs, BMI, waist size and hip circumference. Whats more, belly fat was reduced by 8.5%. However, when participants stopped taking the probiotic, they gained back all of the belly fat within a month.
Weight loss is complex and you should not solely rely on a probiotic to lose weight. It is important to pay attention to your body and see if your specific strain of probiotic is helping. There are a few studies that show the Lactobacillus acidophilus strain did not help with weight loss at all and possibly caused weight gain.
Why Prebiotics Are Important For Weight Loss
Prebiotics are non-digestible carbs which are consumed by the gut flora. While a lot of people lay more stress on probiotics compared to prebiotics, certain studies have revealed that prebiotics have a larger role to play than probiotics when it comes to weight loss.
1. Prebiotics can inhibit the absorption of calories into the body and prevent obesity and weight gain. 2.Regular consumption of prebiotics helps to reduce the percentage of body fat too.3. Also, prebiotics complement the activity of probotics and help the healthy bacteria to thrive.4. Boosts better absorption of nutrients into the body.
Thats why Rati Beauty Weight Loss program uses prebiotic-rich natural food in a lot of their recipes. Do check them.
Also Check: Culturelle Probiotic Safe For Pregnancy
Can Prebiotics Help With Weight Loss
If youre trying to lose weight, prebiotics could be the secret weapon you never knew you needed. The relationship between a healthy weight and pro-biotics is well established. The use of pre-biotics for weight loss, however, gets less attention.
Research shows prebiotics, whether consumed on their own or combined with probiotics, can be an important part of a comprehensive weight loss strategy.
What are prebiotics? Theyre non-digestible types of fiber that do two main things:
1. Through fermentation, they produce short-chain fatty acids in the large intestine which act as important chemical messengers throughout the whole body.
2. They promote the growth of beneficial microorganisms in the gut and are especially important for bifidobacteria, lactobacilli and certain anaerobic bacteria such as Akkermansia muciniphila and Faecalibacterium prausnitzii.
Inulin and oligofructose are two examples of prebiotic fiber. Theyre found naturally in plants and are also added to some foods for flavor and texture. Some prebiotic and probiotic supplements contain them, too.
Its easy to focus on a calories-in-calories-out approach when trying to lose weight. While a calorie deficit is important for fat reduction, so is a gut thats populated with a variety of beneficial microorganisms and SCFAs.
Lets take a look at just how prebiotics can make your weight loss efforts a little more effortless.
Best Prebiotics For Weight Loss
Asparagus, apple skins, leeksthere are many prebiotic food options available that you can easily add to your diet to increase your prebiotic intake.
However, for prebiotic supplementation, you dont just want any ol prebiotic.
Of the various prebiotic types, the best prebiotic supplement supplies only the most effective prebiotic fiber extracted from a natural, well-researched source.
This is why the best prebiotics for weight loss come from:
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The Bottom Line: Probiotics Can Help Women Lose More Weight
Probiotics may be whats missing from weight loss plans that focus only on counting calories and food pyramids. Research now shows that when women on traditional weight loss plans take probiotics, they can lose almost twice as much as women who dont take them. On top of that, the bigger losers have measurable reductions in bad bacteria, which make it easier to maintain the new, lower weight.
Changing your microbiome for better weight loss should start with probiotics to help add back the bacteria that you might be missing. This can also help crowd out the bad bacteria that sometimes take over your gut. Like any ecology of living organisms, your gut bacteria need proper care and feeding. You want to create an environment where the good bacteria can thrive but the bad bacteria are kept under control.
The food you eat is most important to long-term bacterial balance, though a great probiotic supplement can provide a needed boost. You can harness the power of probiotics for weight loss by cutting back on the foods that feed the bad guys, and getting more of the foods that increase beneficial bacteria:
Dont eat and drink these
Do eat more of these
Dont forget diet and exercise are still important to losing weight. When you add in probiotic foods and supplements, theres a much better chance you can increase your weight loss and maintain it. And dont rush yourself slow and steady is always best for healthy weight loss.
How Much Prebiotic Should I Take
Many people could do better by increasing their dietary prebiotic fiber intake. However, there is such a thing as too much fiber, especially if you initially lack enough healthy bacteria to adequately ferment and digest these otherwise non-digestible fibers.
With that in mind, here are some directions to consider when supplementing prebiotics:
Also Check: What Probiotic Is Good For Diarrhea
Life Extension’s Florassist Gi With Phage Technology
“We’re big fans of Life Extension’s Florassist GI Phage because it is unique and it includes bacteriophages and a proprietary probiotic blend that’s been shown to prevent the growth of harmful bacteria and promote the growth of good bacteria,” say The Nutrition Twins . “It’s designed to reach the lower intestine for a greater benefit,” they continue, specifying that this is key since many probiotics don’t do this and that accounts for why they don’t work.
Bonus rec? “We live for their magnesium, too. So helpful during these stressful times, it’s like a massage before bed.”
Probiotics And Prebiotics How They May Aid Weight Loss
Prebiotics are food components that are not digestible by humans but improve the gut microbiota. They stimulate the growth of gut-friendly bacteria and are a source of enrichment for probiotics. Prebiotics contain fibers that have fewer calories .
, a registered clinical dietitian, says prebiotic foods are rich in dietary fiber and take longer to digest. This makes individuals feel full throughout the day, helping them lose and maintain healthy body weight.
Read Also: Can You Take A Probiotic With Food
Use Apple Cider Vinegaron Salads
Many purported health benefits of ACV are pretty conflated , but ACV really does have probiotics to help your gut health. Instead of taking it via shot , try adding it to your salad dressings for an extra kick of healthy bacteria.
The bottom line: Probiotics won’t work weight-loss magicbut they can help with gut health, so it doesn’t hurt to give them a try.
Can Prebiotics Help You Lose Weight
Prebiotic supplements can help with your digestive health, your immune function, and even your cognitive performance. But can prebiotics help you lose weight?
Prebiotic supplements are becoming more popular all the time. For the last few years, probiotics have dominated the gut health market. But recently prebiotics have become more widely-used people are finally realising that the best prebiotics can help you way more than probiotics can, and that they cause far fewer side effects.
The main reason people use prebiotic supplements is to maximize digestive health.
Some people also use prebiotics to enhance mental performance. The gut and mind are closely linked . Fixing your gut microbiome has a profound effect on your mental functioning.
But a small number of people are now using prebiotics to promote weight loss.
If you read our detailed PrebioThrive review, youll see that this is a major selling point of this popular prebiotic.
Is this a good idea? Do prebiotics help you lose weight? Lets take a look at the science.
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Foods Packed With Probiotics
The happier your gut, the better your body functions. So in theory, feeding the bugs in your belly with foods that help your microbiome thrive should make it a bit easier for you to lose weightbut science has had a hard time proving that.
Research conducted on animals has suggested that there may be a connection between probiotics and weight loss, explains Keri Gans, R.D.N., author of The Small Change Diet, but evidence in human trials is lacking.
However, some studies in humans have led to promising discoveries. One review of research published in Nutrition Today noted that a Western-style diet may help obesity-related bacteria flourish, whereas people with healthier weights tend to harbor different types of bugs in their guts. The tricky part is distinguishing whether overweight people naturally harbor this bacteria, or if its a direct result of the way they eat.
In another small study published in the British Journal of Nutrition, women who took probiotic supplements in tandem with a calorie-restricted diet lost more fat than those who popped a placebo for 24 weeks.
Theres also the connection between gut health and inflammation. When there is inflammation in the gut, there is a compromise in the absorption of amino acids, which can lead to low muscle mass, explains Dr. Rahnama. Because having more muscle boosts the amount of calories you burn at rest, this could potentially stunt your weight loss efforts.
The Connection Between Bacteria And Weight Loss
Before we delve in to the clinical studies it is important to consider what the possible connection between the gut flora and weight management could be. It is already known from earlier studies performed on mice that certain species of bacteria in the gut can cause weight gain, and other species seem to promote weight loss. This was originally shown when researchers transplanted some of the gut microbes from over-weight mice in to thin mice, and some of the microbes from thin mice in to over-weight mice. This research1 proved that swapping the microbiota, and therefore changing the gut environment, caused the thin mice to put on weight, and the fat mice to lose it.
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Best Probiotics For Weight Loss
- Supports Weight Loss: In a Clinical study, 100 patients lost an average of over 30 lbs. in 90 days taking 300 mg of stimulant-free Greenselect Phytosome daily with a reduced-calorie diet. Greenselect is a caffeine-free extract from green tea.
- Detoxifies & Cleanses: Contains Probiotics & organic prebiotics with natural green tea extract that has been shown to support detoxification. With our diet pills you can be assured that our formula has been formulated to support weight loss & detox
- Supports Digestive Health & Balance: A daily probiotic and organic prebiotic with digestive enzymes to promote gut health and balance. These strains act together in supporting gut health. Our formula contains Capsimax to help promote fat burning.
- Probiotics to Support Weight Loss for Women & Men: A professional-grade probiotic appetite regulation weight loss pills are designed to support weight loss, digestive health. Our Thin30 is a powerful weight loss, diet aid fat burner supplement.
- Safety Assured Standard of Quality: Our Thin 30 Probiotic is 3rd-party tested for purity, manufactured in the USA using imported and domestic ingredients in a cGMP compliant facility. Our probiotics for women & men for weight loss are non-GMO