Love Your Gut And Lose Unwanted Weight
Maintaining a healthy gut means eating healthier foods, so a good diet is double beneficial. Probiotics specifically crave prebiotics, which are dietary fiber foods that your stomach cannot digest. These foods end up in the gut and are ideal meals for your friendly flora. The more prebiotics you have, the healthier your gut bacteria and you will be.
Research has identified specific bacterial strains that seem to help with weight loss. The Lactobacillus bacteria family has been shown to help with weight loss and specifically the loss of belly fat.
What Science Says About Probiotics And Weight Loss
Kahan says that many studies have found a correlation between good gut bacteria and healthy weight. “In general, heavier patients tend to have more of the unhealthier bacteria, and less of the good, healthier bacteria,” he says. People who are thinner also have a wider range of gut bacteria, possibly indicating the importance of gut diversity to maintaining a healthy weight.
However, Abby Langer, R.D., says experts don’t know whether changes in weight cause differences in gut bacteria or whether it’s the bacteria itself that impacts weight.
“We cannot determine cause and effect,” Langer says to Men’s Health. “We dont know the whole story.”
But there’s still not enough evidence to suggest that taking probiotics can lead to weight loss, in part because there’s a complicating factor at play: we can’t tell whether people with good gut bacteria have it organically, or if it’s a result of their diets.
“When you consider bacteria, you have to consider two sides of the equation: One side is the bacteria in your gut, and the other is the bacteria in your food sources,” Doerfler says. Additionally, Kahan says that most studies looking at the link between gut bacteria and weight loss have assessed animals, not human subjects.
“People who weigh less typically have diets with more plant-based foods, which are good for weight loss and have the benefit of growing good bacteria,” saysDoerfler.
What Does A Healthy Diet Look Like
A healthy diet is essential for optimal health. Eating the right foods in the right portions can go a long way toward not only keeping your waistline trim, but also protecting your body from illness and disease.
While fad diets will come and go, the majority of health experts agree that the body benefits most from a combination of low-sugar fruit, non-starchy vegetables, whole grains, nuts and legumes, protein sources such as fish and poultry, and good-for-you fats such as olive and sunflower oils. Limiting or avoiding sugar, excess sodium and unhealthy fats is also important.
You may have heard this type of diet referred to as the Mediterranean diet because of its prevalence in Mediterranean countries including Greece, Italy and Spain. Over the last several decades, scientists have come to associate this way of eating with a healthy mind and body, and leading U.S. universities have attributed a Mediterranean-style diet with weight management, heart health, stronger bones, improved mood, reduced cognitive decline and protection against some types of cancer.
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They Contribute To Feeling Full Which In Turn Can Make You Eat Less
Monica Auslander Moreno, MS, RD, LDN, nutrition consultant for RSP Nutrition stresses that this link is in an indirect way, but “foods that contain probiotics as well as nutrients, such as protein and fiber, can help you feel satiated and therefore eat less and lead to weight loss,” she says, adding that foods like kefir and yogurt offer protein and probiotics whereas foods like kimchi and pickled vegetables are good options for probiotics coupled with fiber.
Want to learn even more about how probiotics can help you in addition to weight loss? There are also five surprising benefits of probiotics.
Good Gut Bugs Identified By Zoe:
Freddy : associated with higher insulin sensitivity and lower levels of insulin.
Hannah : associated with higher insulin sensitivity and lower levels of insulin.
Oscar : associated with higher insulin sensitivity and lower levels of insulin.
Finn : associated with higher insulin sensitivity and decreased cardiovascular disease risk.
Rosie : associated with higher polyunsaturated fat levels and lower levels of insulin.
Claude : associated with higher insulin sensitivity and lower levels of insulin.
Otis : associated with higher polyunsaturated fat levels and lower levels of insulin.
Ellie : associated with higher polyunsaturated fat levels and lower levels of insulin.
Patrick : associated with higher insulin sensitivity and lower levels of insulin.
Veronica : associated with higher insulin sensitivity and lower inflammation levels.
Felicia : associated with higher polyunsaturated fat levels and lower levels of insulin.
Valentina : associated with higher polyunsaturated fat levels and lower inflammation levels.
Billy : associated with higher insulin sensitivity and lower levels of insulin.
Rumi : associated with higher polyunsaturated fat levels and lower inflammation levels.
Violet : associated with higher insulin sensitivity and lower insulin levels after you eat.
Microbes compete with each other in the gut for resources. So, if you boost your good bugs, you will likely reduce the number of bad bugs in your gut.
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They May Cause Unpleasant Digestive Symptoms
It is not known exactly why some people experience these side effects, but they typically subside after a few weeks of continued use .
To reduce the likelihood of side effects, start with a low dose of probiotics and slowly increase to the full dosage over a few weeks. This can help your body adjust to them.
If the gas, bloating or any other side effects continue for more than a few weeks, stop taking the probiotic and consult a medical professional.
Some people experience an increase in gas, bloating, constipation or thirst when they start taking probiotics. These side effects should go away within a few weeks.
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
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Best Probiotic Supplements For Weight Loss
In recent years, the popularity of probiotics has exploded onto the mainstream as a potential way to promote a healthy digestive system and bolster immunity. But that’s not all these supplements can do. An increasing body of research suggests that you can also take probiotics for weight loss. To learn more, we reached out to nutritionists to learn about how these potent supplements can potentially boost your weight loss efforts.
So Can Probiotics Help You Lose Weight
The answer is maybe. After examining the current research, the consensus is that more research is needed to identify more closely which strains and amounts of certain probiotics may be helpful in weight loss or fat loss.
However, some of the promising results have seen that some obese or overweight individuals had a reduction in adiposity, body mass, and energy intake. Research has also found that probiotics may have a more beneficial effect on weight and fat loss for women than with men.
With that being said, there have been limitations with the study designs, and not enough of a consensus for me to make a strong statement to say to go all in on a certain probiotic supplement specifically for weight loss.
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.
What Other Factors Contribute To A Healthy Weight
While diet and nutrition play a critical role in weight gain and loss, many other factors can influence whether or not you are able to maintain a healthy weight. These include family history and genetics, environmental factors, metabolic function , the presence of stress and anxiety, learned eating habits, how active you are, and how well you sleep.
Making sure you drink plenty of water is also important. A University of Illinois study found that individuals who increased their daily water consumption by just 1% were likely to consume fewer calories and less saturated fat, sugar, sodium and cholesterol.
Finally, taking in less energy than you burn each day is an effective way to shed excess pounds and reach your ideal weight goal.
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What Happens When You Take Probiotics
Taking a probiotic doesnt change the way your body works, but probiotics do help promote the natural process of digestion, and the way your body breaks down and absorbs nutrients from food.
Its likely there wont be any noticeable changes right away when you begin taking a probiotic. After several weeks, you may notice increased energy, less belly bloat, or a trimmer waistline.
Most studies examining probiotics for weight loss take place over 12-24 weeks , so its important not to expect overnight weight loss.
Eating More Prebiotic Foods Also Helps With Weight Management
Researchers in Spain followed more than 8,500 adults for nearly a decade before determining that those who ate the most prebiotic foods were less likely to put on excess pounds over timeeven when taking into account other diet and lifestyle factors.
Findings from the study, published in the American Journal of Clinical Nutrition, point to the fact that prebiotic-rich foods provide nourishment for our beneficial gut microbes. This triggers the production of short-chain fatty acids , which in turn release hormones that help control appetite. In previous studies, SCFAs have also been shown to help burn more calories.
What are prebiotics again?
Prebiotics are non-digestible food ingredients known to support the growth of good bacteria in the gut, where at least 70% of the immune system can be found. Prebiotics are found naturally in many foods with a high fiber content, including asparagus, leeks, onions, garlic, Jerusalem artichoke, Brussels sprouts, bananas andmore recentlyalmonds.
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Risk Of Adverse Reactions
If youre allergic and intolerant to many foods, then its wise to read the labels of any probiotic supplements you buy carefully. Some of these supplements may contain common allergens such as dairy, soy, and eggs. Such supplements should be avoided by anyone with allergies since they may trigger allergic reactions .
In the same vein, if you are allergic to yeast, consider taking bacteria-based probiotics instead of yeast-based ones .
You arent lucky either if you are lactose intolerant. For one, lactose is one of the ingredients in these supplements . You may increase bloating and flatulence if you take lactose-containing probiotics. Therefore, its best to choose lactose-free options instead.
Whats more, some probiotic supplements contain prebiotics. These are simple plant fibers that the bacteria use as food, but you cannot digest them. The most common prebiotic is lactulose . When a supplement contains both a prebiotic and a probiotic, it is referred to as a synbiotic .
Some individuals may experience flatulence and bloating when they consume synbiotics.
Some Probiotics May Help Prevent Weight Gain
Preventing excessive weight gain in the first place may be the best way to avoid obesity, and new evidence suggests some probiotics may help you do that.
In a 2015 clinical study investigating the effects of the probiotic VSL#3 on body and fat mass, 20 lean males were randomized to receive either a placebo or VSL#3 probiotics daily during a four week study period of consuming a high fat, hypercaloric diet that provided 1000 calories than they needed each day. The study found that those in the probiotic group gained less weight than those in the placebo group.
These findings suggest that some probiotics may help prevent weight gain following a high-calorie diet.
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Can Probiotics Support Weight Loss
If youre a probiotic-lover already, youll likely know lots about kombucha, kefir, sauerkraut, and miso. Probiotics have been linked to various health and wellness benefits, including immune, heart, and digestive health.1,2,3,4,5
Maybe youre unaware of probiotics or sceptical of this highly-hyped health food. If youre interested in getting and staying lean, you should consider incorporating more fermented, probiotic-rich foods in your diet. Recent scientific studies have found that probiotic foods are associated with lower weight and reduced belly fat.6
How Long Does It Take For Probiotics To Work For Weight Loss
Depending on how sensitive you are, many people feel a difference after a few days. More fundamental effects of the probiotics such as improvements to mood, weight loss or a reduction in inflammation of your gut barrier might set in after 4-8 weeks.
Does probiotics increase appetite?
Energy intake and leptin were significantly increased in the probiotic group compared to the prebiotic. Conclusions: Overall, probiotic supplementation for 8 weeks among MDD patients resulted in improvement of appetite, whereas prebiotic administration had no significant effect on appetite.
Do Prebiotics help you lose weight?
There may soon be a new tool in the fight against childhood obesity. Prebiotics reduce body fat in children who are overweight or obese by altering their gut microbiota, according to new research published in Gastroenterology, the official journal of the American Gastroenterological Association .
Does Bacillus coagulans cause weight gain?
In the present study, addition of probiotics B. subtilis and B. coagulans in daily water caused significant enhancement of weight gain and decrease the feed intake. The FCR reduction which observed in this study suggests an improved intestinal balance of microbial population.
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The 5 Best Probiotic Supplements For Weight Loss
When it comes to buying a quality probiotic supplement, don’t skimp. Always look for those that conduct third-party testing and have trusted quality, efficacy, and purity. “Probiotics have to be alive for them to work, so inexpensive, low-quality supplements, especially when it comes to probiotics, are not worth taking,” says Foroutan.
Two Types Of Gut Bacteria Linked To Your Weight
To understand the potential affects of probiotics on weight loss you need to start with an understanding of the key players. There are two first-families of bacteria in the gut: Bacteroidetes and Firmicutes. Lean individuals have a higher proportion of bacteria from the Bacteriodetes family, while obese individuals have more from the Firmicutes family, says Will Bulsiewicz, MD, a gastroenterologist in Mount Pleasant, SC. The implication is that by modulating our gut flora to maximize Bacteroidetes and minimize Firmicutes, we can optimize healthy energy harvesting from our food and kick our obesity problem to the curb. Put another way: If we choose the right blend of bacteria, the scale can tip in our favor, he says.
But which are the best probiotics for weight loss?
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Other Possible Side Effects Of Probiotics
Too much of anything is dangerous, and this includes probiotics. Even though they promise weight loss and other health benefits, probiotics need to be taken in moderation. You will not lose weight faster by drinking several bottles of yogurt at a go. What you will get is a bloated stomach.
Do you know what will happen to your body and your digestive system if you take too many probiotics?
Below is a list of the possible side effects of taking too much probiotics.
Gut Microbiome And Obesity Is There A Connection
Obesity usually results from a high-calorie diet. Your genes and lifestyle may also play a role in your weight.
The types of food you eat, how much sleep you get, and other factors can cause your gut microbiome to lose its balance. This is known as gut dysbiosis.
Imbalances in gut bacteria can affect your mood, metabolism, and appetite. It can increase your stress levels, disrupt your sleep, and alter your hormone levels.
The combination of these factors increase your risk for weight gain and obesity.
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