How To Use Probiotics
As mentioned earlier, there are two ways that you can use to introduce more helpful probiotics to your diet. You can either choose to eat more foods or take dietary supplements. Many foods are excellent sources of probiotics.
We will share a long list of the best probiotic-rich foods in the next section to help you incorporate more of them into your everyday diet. As for dietary supplements they can be found at the local pharmacy or bought online. Some probiotic dietary supplements contain strains of Lactobacillus, while others contain strains of Bifidobacterium.
There are, however, dietary supplements that contain both of these famous probiotic types. You can consult the pharmacist or your doctor to help you choose what the best option for you is.
Experiment With Your Food
One reason for a low appetite that is usually overlooked is being bored of the foods you are eating.
Whether you have got stuck in a rut and go through the same few meals week after week or always choose the easy option, it may be time to shake things up a little.
Introducing new cuisines, you havent tried before and just generally being open to new dishes and snacks could reignite your appetite in a big way.
Here are some recipes that could help get your appetite back on track:
Some Probiotics May Prevent Weight Gain
Losing weight is not the only way to fight obesity. Preventing unwanted weight gain in the first place may be even more valuable in avoiding obesity.
In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain in people following a diet that provided 1,000 extra calories than they needed per day .
Those in the probiotic group gained less fat, although they didnt experience any significant changes in insulin sensitivity or metabolism.
This indicates that some probiotic strains might prevent weight gain in the context of a high calorie diet. However, this needs to be studied further.
Summary
Certain probiotic strains may be able to reduce weight gain in people following a high calorie diet.
Not all studies have found that probiotics aid weight loss.
Some studies have found that certain probiotic strains might lead to weight gain not weight loss.
One recent review found that probiotics effects on body weight depend on which species and strains are used. For instance, while one strain of Lactobacillus gasseri reduced weight gain compared with a control, another strain promoted weight gain .
Summary
Not all probiotics aid weight loss, and some may even cause weight gain. The effects depend on the probiotic strain and may vary by individual.
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Gut Microbiota And Appetite
The physiological control of appetite is mediated by circulating orexigenic and anorexigenic hormones produced by peripheral organs, including gut, adipose tissue, and pancreas. Here, we summarize the impacts of specific changes in the microbial compositions on appetite-related hormones, which play a key role in modulating brain behavior and function through the humoral or the neural pathway.
Probiotics Are Good For The Intestinal Tract
Probiotics are helpful in restoring balance in the intestinal tract. It can maintain the balance of intestinal flora and improve intestinal health.
Besides, probiotics are also capable of competing with pathogenic microorganisms for nutrients. Use of probiotics enhances the immune response, especially the natural immunity increases the bodys demand for lactose helps children avoid bloating and dyspepsia when absorbing the foods high in lactose.
In addition, probiotics provide the body with essential substances such as folic acid, niacin, riboflavin, vitamins B6 and B12.
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Sign 7 Fewer Sugar Cravings
Some experts consider adding probiotics into the diet to be one of the best ways toreduce sugar cravings.A poor diet leads to less diversity of gut bacteria, and having an imbalance of bacteria in your gut, called dysbiosis, leads to cravings for sugary foods and drinks.Certain microbes in the gut prefer sugar, causing an increase in the number ofsweet receptors. Thus you crave and consume more sugary foods and drinks,thereby creating a snowball effect where you feed and create more sugar-lovingbacteria in the gut, causing more sugar cravings. Its a vicious cycle that can be broken by taking a high-quality probiotic, which increases the diversity and health of the gut, thereby reducing the influence of any one species of bacteria, say the sugar loving one, on the body.
Does Gut Health Influence Weight
What does your gut microbiome, the collection of trillions of bacteria living in your intestines, have to do with weight? More than you might think. Research has shown that the bacterial makeup in individuals with obesity is less diverse than in individuals who are lean.
But it presents a chicken-or-the-egg questiondoes the microbial imbalance cause weight gain or does the extra weight somehow change the balance of bacteria? Renowned integrative physician Robert Rountree, M.D., thinks the evidence is clear, “There is no question that the bacteria in our gut can affect our weight.”* He first cites animal studies, in which obese mice are given a fecal transplant from lean mice and, consequently, lose weight and body fat.*
This might be due to how gut bacteria interact with our cells and digestive process. One study found that simply overeating can tip the balance in favor of bad bacteria. The problem? As Rountree explains it, “Certain bacteria are better at extracting energy from food than others.” This means these bacteria can harvest even more calories from the increased intake of food, to be turned into energy and body fat.* A double weight-gain whammy, if you will.
The result is a weight-gain cycleyou overeat and the bad bacteria increases in your gut, possibly increasing body fat and lowering levels of short-chain fatty acids that would otherwise help control your appetite, causing you to eat more, which increases the bad bacteria, which…well, you get the idea.*
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Always Take Probiotics While On Antibiotics
“Antibiotics can affect natural organisms in the gut as well, causing some people to have fungal or yeast infections,” explains Calapai. “Here is where probiotics come into play as a balancing agent to control normal intestinal flora. This is also why there is a common recommendation to take probiotics while you’re taking oral antibiotics.”
People have experienced some weight loss when taking a probiotic due to the improvement of their digestion and overall health.
“Probiotics are good for your bacteria and provide many health benefits when ingested,” Raj agrees. “Probiotics have been linked to weight loss due to their ability to balance gut bacteria, improve better digestion, decrease inflammation, which is a result of less bloating, and help to better absorb nutrients from food. They have also been linked to faster metabolism and increased immunity. People have experienced some weight loss when taking a probiotic due to the improvement of their digestion and overall health.”
Both Calapai and Raj believe all people should consult their doctor before heeding any of this advice.“If antibiotics are medically necessary, then work with your doctor on ways to support digestive health during and after your course of treatment,” explains Raj.
Are You Growing Sugar
Our microbiome starts growing the day we are born the type of birth we had and the health of our mother begins the process. Our environment influences these bugs as we journey through life. Modern processed diets and toxic lifestyles influence the growth of the bad bugs, while ancestral diets support the good guys.
Its like a garden plant it well, remove the weeds and dont kill the flowers. Your current food preferences provide feedback about what type of garden was planted and how it was maintained.
References
About The Author
Kelley Herring
Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.
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Will Probiotics Help Me Lose Weight
Probiotics are live microorganisms that have health benefits when eaten . They are found in both supplements and fermented foods. Several studies also suggest that probiotics can help you lose weight and belly fat. Probiotics may improve digestive health, heart health and immune function, to name a few .
Probiotics Help Pregnant Women Avoid Obesity
The researcher Kirsi Laitinen and his colleagues from the University of Turku detected that pregnant the women who regularly drink probiotics during the first trimester of pregnancy have the low risk of having symptoms of growing fat in the waist after childbirth.
The study group consisted of 256 pregnant women that were divided into three groups. The first group was provided with probiotic supplements along with dietary advice the second group took a placebo along with dietary advice the last group took placebo together with no consult on a diet.
Results showed that the proportions of women who had fat waist after one year of childbearing in groups 1,2 and 3 were 25%, 43%, and 40%, respectively. The percentages of body fat in the groups are 28%, 29%, and 30%, respectively.
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Maintenance Of Dietary Habits And Physical Activity
The goal of this study was to analyze the effects of the prebiotic supplementation independent of any other lifestyle changes such as diet or exercise. Thus, participants purchased and prepared their own meals throughout the study with no influence from the research team. Individuals were instructed to eat until comfortably full and maintain their usual level of physical activity. Caregivers recorded their childs physical activity by using the Godins Leisure-Time Exercise Questionnaire at baseline and at 8 and 16 wk .
The Delivery System Of The Probiotics
Drinking probiotic yogurt or kombucha is one way of getting your dose of probiotics. You may also obtain your serving of probiotics from foods such as buttermilk, fermented pickles, tempeh, and miso soup.
However, sometimes, you may need to take them in supplement form. These are usually in the form of capsules. Now, the form of delivery is just as crucial as the probiotic it contains since these bacteria need a secure carrier to help them reach the gut intact.
Therefore, the capsules need to be able to withstand the saliva in the mouth and not dissolve. If this capsule starts disintegrating in your mouth, it is improbable that it will survive the stomach acids . Sadly, the probiotics within may not reach their intended destination, stimulate digestion and increase your metabolism.
Are you wondering why you are gaining weight despite faithfully taking your probiotics supplements instead of losing them? Well, check the form of delivery. You may be squashing off these bacteria in your mouth before they even get a chance to go down your gut.
Its even worse when you continue taking in more calories, with the blessed assurance that your probiotics will work their magic, yet you havent given them a chance to.
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May Support Body Weight Regulation
Research shows theres likely a correlation between gut bacteria and regulating body weight.
Basically, there are two main fams of good gut bacteria: Bacteroidetes and Firmicutes. Experts believe body weight is related to the balance of these two types.
Human and animal research indicates that people and critters with moderate body weight tend to have different gut bacteria than those who are overweight or have obesity.
In most studies, folks with obesity had more Firmicutes and fewer Bacteroidetes than people with moderate body weight. But a 2020 review of several studies found no correlation between bacteria ratios and obesity at all.
Probiotics Can Reduce The Appetite
Yet another helpful effect that comes from the regular consummation of probiotics is reduced appetite.
Probiotics have been shown to have the ability to suppress the appetite, allowing you to enhance your weight loss process without having to starve yourself. Probiotics influence upon the release of the appetite-suppressing hormone known as GLP-1.
In addition, not only will this hormone help reduce your appetite, but research has also shown that increased levels of GLP-1 in the body can help burn more calories and fat on a daily level.
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Probiotics And Weight Loss + Increase Appetite
Probiotics are live bacteria that have health advantages when eaten. Probiotics And Weight Loss + Increase Appetite
Theyre found in both supplements and fermented foods.
Probiotics might improve your immune function and digestion and heart health, to name a few benefits.
Several studies also recommend that probiotics can help you reduce weight and stomach fat.
Gut germs may impact body weight policyNumerous microorganisms live in your gastrointestinal system.
The majority of these are friendly germs that produce numerous essential nutrients, including vitamin K and certain B vitamins.
They likewise help break down fiber, which your body cant absorb, turning it into advantageous short-chain fats like butyrate.
There are 2 main households of excellent bacteria in the gut: bacteroidetes and firmicutes. Body weight seems to be connected to the balance of these two households of bacteria .
Both human and animal studies have actually found that moderate-weight individuals have various gut bacteria than those with obese or weight problems .
In the majority of those studies, people with obesity had more firmicutes and less bacteroidetes, compared to moderate-weight individuals.
Nevertheless, a number of studies have stopped working to discover a connection in between the firmicutes-to-bacteroidetes ratio and obesity.
Eat Small Meals More Frequently
Eating three full meals might seem like a challenging task when you dont have a healthy appetite.
A more motivating way to eat is to divide your three main meals into five or six smaller meals.
As your appetite improves, you can start increasing the portions of these meals, or adding more ingredients to consume more calories throughout the day.
For example, if youre eating a tuna sandwich, incorporate some veggies and cheese to add more calories and nutrients.
Summary: Have five or six smaller meals per day instead of three large ones. As your appetite improves, you can start increasing portions and adding more ingredients.
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Childrens Eating Behavior Questionnaire
Subjective appetite and eating behaviors were also assessed by using the Childrens Eating Behavior Questionnaire , which was completed at baseline and at 8 and 16 wk. Caregivers were asked to complete the questionnaire with their childs input. This 35-item questionnaire was designed to assess eating behavior styles that are related to obesity risk and is divided into 8 subscales: Satiety Responsiveness, Food Responsiveness, Enjoyment of Food, Emotional Overeating, Emotional Undereating, Desire to Drink, Slowness in Eating, and Food Fussiness.
Commercial Probiotic Foods And Drinks Are Overloaded With Sugar
There is the common misconception that a probiotic food or drink is a healthy product. This isnt necessarily the case. These products are often typical yogurts, and other drinks, with a higher probiotic count. Researchers at the University of Reading have analyzed the contents of probiotic yogurts. and concluded that the combination of milk proteins, lactose and sugar, all help to increase the survival rate of the bacteria. Therefore, there is a good reason why manufacturers place these probiotic strains in these yogurts in the first place.This can mean good news and bad news for consumers. We all want products that are effective and yogurt can be more appealing than supplementation. However, high sugar content isnt going to help those weight loss efforts.
For anyone looking to manage weight, consider reducing the consumption on such products. Its perfectly alright to enjoy it once in awhile or even daily, but do make sure it is part of a healthy diet with plenty of exercise to burn off those extra calories.
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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.
How You Can Introduce More Prebiotics And Probiotics Into Your Diet
If youre trying to lose weight, foods high in prebiotic fiber might already be on your radar. Try incorporating these into your diet whenever possible:
- Leafy greens and root vegetables asparagus, jerusalem artichoke, onions, garlic, leeks, Belgian endive, chicory root, and jicama
- Fruits apples, berries, tomatoes, avocado and bananas
- Grains oats, brown rice, barley
- Legumes lentils and beans
- Cocoa yes, even compounds found in cocoa beans have health benefits
Inulin and oligofructose are also increasingly common food additives. They add richness and sweetness to dressings, baked goods, dairy products and desserts. While processed foods generally should be consumed in moderation, added prebiotics in some carefully selected ones can be a good source of prebiotics.
While prebiotics help probiotics thrive in the body, including more probiotic-rich foods into your diet could also accelerate your weight loss efforts. Check out this guide to learn more about the differences between probiotics and prebiotics and how they support one another.
If these fermented foods arent part of your diet already, try:
- Dairy or non-dairy yogurt with no added sugar or artificial sweeteners
- Kombucha made from green tea
- Condiments like kimchi, pickles and sauerkraut
Foods chock full of pre- and probiotics can be the cornerstone to a healthful diet, but supplementation offers a more targeted approach, especially when you take the prebiotics at the right time.
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