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Can Taking Probiotics Make You Gain Weight
Yes, there are some strains of probiotics that can promote weight gain. It is understood that lactobacillus acidophilus is one particular strain that can cause weight gain as it can alter the growth of the bacteria in the gut. Having said that, there is a still several research needed to understand how exactly different strains of probiotics work in the gut. If you are concerned with any supplements you are taking, I would advise pausing taking them for the moment and consult with your doctor to find out whether this strain is best suited for you. Alternatively, you can instead introduce the fermented foods I have mentioned earlier to help improve your gut health and function.
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.
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Does Acidophilus Cause Weight Gain
There are many ways of introducing the benefits of probiotics into your daily routine. From drinking probiotic enriched yoghurt drinks, to eating fermented foods, and miso soup. There are also supplement forms of probiotics that many favour due to how easy they are to use.
We have already discussed in other blog posts about probiotics and how they can benefit the body, gut, and overall general health. But today we will be focusing on a specific strain of probiotic and investigating whether it can cause weight gain.
Before we dive in, lets have a quick recap of what acidophilus is and how it works for the body.
What is Acidophilus?
- Can combat concerns and treat bacterial vaginosis and when taking orally can effectively reduce the inflammation.
- Is known for reducing the risk of lung infections found in children.
- Can help with certain types of diarrhoea, cramping, and bloating.
- When taken by expectant or breastfeeding mothers, acidophilus can counteract any potential of eczema occurring in their babies.
If you wanted to find out more about acidophilus and how it benefits the body, check out our dedicated blog post.
Things All Effective Probiotics Must Have
Based on our research and feedback from our Smarter Shoppers, these are the things to look for in an exceptional probiotic supplement:
High CFU Count
Since our microbiome is composed of about 100 trillion good and bad bacteria, a high number of Colony Forming Units will have greater impact on the growth of beneficial bacteria within our gut. 23 Its essential to choose a probiotic which specifies CFU versus active cultures or live cultures. Look for a formula with a minimum of 40 billion CFU.
Prebiotics
The latest research shows that fiber-based prebiotics feed the probiotics, helping them to populate and flourish in our gut. 24 Choose probiotics supplements containing prebiotics to significantly increase the overall effectiveness of the probiotic.
Clinically Studied Strains
There are hundreds of different probiotics strains, but many have never been proven effective. The best way to identify the potency of a particular strain is to look at the clinical studies backing it up. To find out if a particular strain has clinical backing, search the strain name on the internet. Look for strains proven effective by clinical studies.
Formulated By A Doctor
It takes specific expertise to form an effective probiotic formulation. More is not necessarily better. The exact combination of strain type, potency, quantity, and prebiotics determines the products quality. Look for real doctors specializing in gut health backing the product.
Also Check: Does So Delicious Yogurt Have Probiotics
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How Probiotics Influence Weight
Your digestive system is a busy factory of trillions of bacteria. Some of these bacteria are friendly, helping you digest food and absorb nutrientswhile others can be harmful. When your gut is functioning optimally, theres a healthy balance that helps good bacteria keep the bad ones in check.
If something throws this complex system out of balance, such as an illness, poor diet, stress, or medication, the bacteria in your gut can shift in the wrong direction.
Research shows that a change in the amount or type of bacteria in your gut can affect your health, and contribute to weight gain, increased fat storage, and sometimes make it harder to lose weight .
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How Probiotics Work For Weight Loss
Research shows that changes to the gut microbiome could lead to obesity, and lifestyle changes in addition to taking probiotics can impact weight. Balanced gut microbiota help regulate weight by controlling appetite, reducing inflammation, and managing fat storage, among other issues.
While more research needs to be done on the connections between the use of probiotics and weight loss, preliminary research shows some promising results. Some studies show the effectiveness of probiotics in weight management, while other studies show no change.
Three probiotic strains have been tested for weight loss effects and have shown promise. Keep reading to learn about these probiotics studies and potential benefits.
When Should You Take Probiotics For Weight Loss
As mentioned, taking a specific probiotic for weight loss still requires more literature. But if youre eating foods right in probiotics, the time of day in which you eat your probiotics doesnt mean much. Its more about the frequency. We recommend eating at least one serving of the above probiotic foods daily along with up to 25-30 grams of fiber.
An easy way to do this is to focus on eating fiber-containing foods like whole grains, fruits and vegetables each day. They should be varying in color since produce often has the type of soluble or insoluble fiber to act as a prebiotic to feed the bacteria in your gut. Indirectly, these foods are also anti-inflammatory and promote satiety, which means they can help reduce belly fat and control hunger, thus helping you to lose weight.
Recommended Reading: Do Probiotics Make You Feel Full
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.
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It May Help Reduce Cholesterol
High cholesterol levels may increase the risk of heart disease. This is especially true for bad LDL cholesterol.
Fortunately, studies suggest that certain probiotics can help reduce cholesterol levels and that L. acidophilus may be more effective than other types of probiotics (
This suggests that L. acidophilus not another ingredient in the yogurt was responsible for the beneficial effect.
Summary:
L. acidophilus consumed on its own, in milk or yogurt or in combination with prebiotics may help lower cholesterol.
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Complete Probiotics Platinum is a popular probiotic supplement manufactured by 1MD Nutrition. The company specializes in producing gut health products so it’s no wonder this one has such a good reputation for getting results.
When it comes to providing the broadest range of benefits, Complete Probiotics Platinum has an advantage over the other two top options. That’s not surprising because, of the three, it’s the one that provides the most species of probiotic bacteria.
However, feedback from customers suggests Complete Probiotics Platinum has a slightly lesser value than Probiology Gut + and Biotics 8 when it comes to supporting weight loss.
There is no knocking this product’s potency though. As a belly fat buster, it’s still a high achiever compared to all the other probiotic supplements we reviewed before compiling our list.
Bearing in mind the manufacturer’s experience in this field, you probably won’t be surprised to learn that Complete Probiotics Platinum has a special protective coating. Its ability to protect the probiotics from stomach acid is one of the things that allows this option to have such greater potency than most of the alternatives.
But does Complete Probiotics Platinum provide any prebiotic bacteria? You bet! And it’s FOS but we would not expect anything less from a company such as 1MD.
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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.
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Also Check: How Long For A Probiotic To Work
What Are Probiotic Bacteria
The name Probiotic bacteria does not cover a single type of bacteria.
Its an umbrella term for all the good types of bacteria that normally reside in the human gut. The most popular probiotic bacteria on the market include:
- Bifidobacterium longum
- Lactobacillus gasseri
- Lactobacillus rhamnosus
There are, of course, many more strains present in the gut but the ones listed above are common to many probiotic products.
As you may have noticed, the bacteria names are double-barreled and Bifidobacterium and Lactobacillus turn up again and again.
Bifidobacterium and Lactobacillus are families of bacteria, the second half of the bacteria names refers to individual strains.
The bacteria listed above are also the strains that have received the most study for their health benefits.
However, the human gut is home to hundreds of different types of microorganisms. Believe it or not, the number present is generally around 100 trillion microbes. Not all of these microbes are probiotic.
Probiotic bacteria is good bacteria. It enhances the immune system, aids digestion, and benefits the health in numerous ways.
Unfortunately, it has to share its home with bacteria that is more hostile in nature.
Often referred to as bad bacteria the hostile organisms have the potential to damage our health.
Fortunately, the probiotic bacteria fights these hostile organisms and keeps their numbers down. Thats one of the main things that makes probiotic bacteria so good for the health.
Alissa Palladino Ms Rdn Ld Cpt
Alissa Palladino is a registered dietitian and certified personal trainer based in Atlanta, Georgia. Alissa has worked in a variety of corporate, community, medical, and fitness settings with diverse audiences supporting a range of health conditions and goals. Her focus areas include sports nutrition, weight management, diabetes, high blood pressure/cholesterol, and cardiovascular disease.
Education
- American College of Sports Medicine Certified Personal Trainer
- Registered Dietitian Nutritionist by Commission on Dietetic Registration
- Licensed Dietitian by State of Georgia
- CPR/AED certified through American Red Cross
Professional Accomplishments
- Completed her dietetic internship at Emory Healthcare
- Registered dietitian health educator at Kaiser Permanente
Affiliations
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Data Extraction And Analysis
Data was extracted by one of the authors and contrasted with the other co- author . From each selected publication, information about the name of the main author, year and place where the study was carried out, population characteristics, study design, intervention, comparison, strains and doses used, period of intervention and main results were extracted.
Sounds Great Whats The Catch
All of this is very preliminary and largely based on speculation and educated theories. Theres simply not enough evidence to support a cause-and-effect relationship between probiotic consumption, your gut bacteria, and waistline size yet.
We are a long way from knowing which strains would have the most benefits or how to provide that benefit, cautions Apovian. So while a specific probiotic type may have the power to improve digestive health, it may do nothing to help you get lean.
Concerning dosage, do you need to consume 1 billion, 10 billion, or 100 billion live bugs? No answers there yet.
And will probiotics work on generally fit individuals who just have a couple of pounds they would like to lose? When not performed on animals, most research to date has been conducted on obese individuals whose body weight might be more sensitive to changes in the microbiome. I do think that there is enough evidence to show that obesity is associated with a gut microbiome that is unbalanced towards bacteria in the undesirable Firmicutes family that produce signaling molecules which promote fat production, Apovian says.
The makeup of the gut microbiome does not seem to be the underlying cause of obesity, so focus on healthy eating and exercise habits, and you could both lose some weight and improve the good microbes that make it easier to maintain healthier body weight.
Also Check: Prebiotics And Probiotics For Gut Health
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