Can Probiotics Help With Weight Loss
Honestly, no one knows for surethat’s because most probiotic research has focused on how to improve digestive issues or immune health.
The most promising evidence on probiotics and weight loss comes from a 2013 study in The British Journal of Nutrition, which studied the effects of one strain of probiotics, lactobacillus rhamnosus .
Researchers followed 125 men and women throughout a 12-week weight-loss program, giving half the participants LGG and the other half a placebo. At the end of the trial, the women who took probiotics lost more weight than the women on the placebo. The probiotics group also went on to continue losing weight after the trial had ended .
That sounds legit, right? Well…kind of. Caroline Apovian, MD, director of nutrition and weight management at Boston Medical Center, says the difference in weight loss between the probiotic and placebo group in this study just barely qualifies as noteworthy.
There was no weight loss difference overall between the probiotic and placebo groups, she says, but there was a significance when you separate the women in the probiotic group. Even then, she notes, the women in the probiotic group only lost about 1.8 kilograms more than the placebo group.
It may certainly be that those people who eat healthy have healthier guts and not the other way around, she says. As far as which came first , its likely the healthy diet.
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May Reduce The Risk Of Obesity By Burning Fat
Probiotic bacterial strains like lactobacillus fermentum and lactobacillus amylovorus may help reduce obesity risk by burning fat. Recent studies show that lactobacillus fermentum can reduce serum lipid. Similarly, lactobacillus amylovorus may reduce cholesterol levels and hydrolyze bile salts. This may effectively reduce obesity risk and indirectly promote weight loss . Besides, another probiotic strain called lactobacillus rhamnosus GGMCC was also found to help with weight loss . However, the same effect may not be observed with all the probiotics as it is strain-specific.
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Antibiotics And Body Weight
Both body weight gain , , or weight loss , have been seen after different antibiotic therapies. Changing gut microbiota has been proposed as a potential new territory for drug targeting. See for a review. Thuny et al. tested the effect of vancomycin given for infective endocarditis on weight gain. Forty-eight adults with a definite diagnosis of bacterial infective endocarditis were compared with forty-eight age-matched controls without infective
Gut Microbiota And Obesity
The link between the gut microbiota and obesity was first reported in 2006 by Jeffrey Gordon and his group at Washington University in St. Louis, who found that microbial populations in the gut are different between obese and lean people, and that when the obese people lost weight their microflora reverted back to that observed in a lean person. This suggested that obesity has a microbial component .
A 2013 paper in Science , also led by Prof Gordon, found that transplanting gut bacteria from obese humans into germ-free mice leads to greater weight gain and fat accumulation than mice that were given bacteria from the guts of lean humans.
The findings showed that weight and fat gain is influenced by communities of microbes in the gut and their effect on the physical and metabolic traits of the host, leading to metabolic changes in the rodents that are associated with obesity in humans.
This has led many research groups to explore if probiotics may help manage weight. A probiotic is defined as a live microorganisms which when administered in adequate amounts confer a health benefit on the host FAO/WHO.
Prof Déchelotte and his co-workers noted that several probiotic species have been proposed to influence weight, but the data has been inconsistent. Moreover, none of these interventions was reported to stimulate satiety.
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How To Get Probiotics In Your Diet
While it can be simple to pop a probiotic supplement daily, youll be missing out on some tasty foods that can boost your gut health. Add these to your diet for more whole, natural sources of probiotics that come with other nutrients and fiber to help promote gut health.
- Sauerkraut: consists of fermented cabbage that tastes great in salads, sandwiches, or solo.
- Kimchi: another fermented cabbage that contains Asian-based spices and other vegetables.
- Kombucha: a tea that is fermented with a culture of various bacteria and yeast. This beverage has become popular over the years and is easy to find at any grocery store.
- Tempeh: fermented soybeans makes this high in probiotics but also a great protein option for plant-based diets.
- Miso: another fermented soybean option is miso, but this time its in paste form. You often see this in Asian-inspired dishes including miso soup.
- Fortified dairy alternatives: many soy and nut-based milks and yogurts contain live bacteria. Just check the label to see if it has Lactobacillus or other strains.
Dr Oz: Probiotic Supplement Recommendation
Dr. Oz explained how bad bacteria can accumulate in the gut, which leads to weight gain, especially in the belly area. He says probiotics are a good weight loss solution because they contain good bacteria, which literally begins to kill the bad stuff and reduce inflammation in the body leaving you feeling more energized and healthier overall. This is the reason Dr. Oz believes probiotics are the best weight loss trend of 2013. While you can get probiotics from foods like yogurt, kimchi and sauerkraut, he says a supplement works just as well.
- Look for CFUs in the billions
- Follow instructions on label
- Check the date to be sure bacteria is still alive.
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What Ingredients Make This Safe As Well As Effective Supplement
BioFit Probiotic blends safe as well as effective exclusive components that have the power to minimize weight gain, advertise health, and also preserve appropriate health and wellness levels. These components consist of:
Bacterium lactis: when your colon is surrounded by high contaminant degrees, the threat of the germs in charge of triggering a burning feeling and swelling boosts. The microorganism lactis job by cleansing the intestine network as well as dealing with digestive conditions. Its effectiveness and also work mechanism have been scientifically shown, although more researches are still in progress to provide more clear information.
Bacterium Longum: Active as well as tested to work by the Motility as well as Neurogastroenterology Journal, bacterium longum is an effective therapy for stress and anxiety-related problems. The component handles bad bacteria that trigger hypersensitivity and also inflammation. It does so by advertising much healthier gut health.
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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What If I Don’t Want To Take A Supplement Can I Get Probiotics Anywhere Else
You sure canin fact, it might be better to get your probiotics from food sources. I would always urge people to eat food first,” says Gorinthat way, you’re getting other nutrients too, in addition to probiotic benefits.
Apovian agrees, saying that most probiotic foods are healthy foods and it certainly cant hurt to eat them . Here are a few ways to get probiotics from food:
Risks Of Probiotics For Weight Loss
While probiotics are generally safe, there can be some risks associated with taking them.
Quality. As a food product or supplement, probiotics dont go through the same rigorous testing as medicines, which means you cant be sure of the quality of the product youre buying.
Because there are fewer regulations with probiotics, it’s hard to tell exactly what you’re getting and if the product even has enough bacteria to have any impact on your body. There have also been reports of products that have different strains than what are listed on the label.
Bacteria are also living organisms. If the product isnt made or stored correctly, or is close to its expiration date, the bacteria might not survive long enough to have any beneficial effect on your gut.
Different strains. Probiotic supplements often have different bacteria strains. As mentioned earlier, researchers are still unclear as to which strains may have the most effect on weight loss. This is important to keep in mind if you’re taking a probiotic specifically to help you lose weight.
Immune system problems. People who have compromised immune systems or severe diseases can get sick from taking probiotics. You should avoid consuming probiotics if youre taking medications that suppress your immune system. It’s best to talk to your doctor first before taking any probiotic supplement.
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Md Complete Probiotics Platinum Has L Gasseri L22g Not Bnr17
We also rated 1MD Complete Probiotics Platinum 5 out of 5 stars. But, this product has Lactobacillus gasseri L22G, which isnt the BNR17 that has all the research mentioned above. Also, there are 6 other strains that have higher CFU than L gasseri L22Gso L gasseri isnt a priority of 1MDs complete probiotic platinum.
So even though 1MDs probiotic is strong overall, Synbiotic 365 has clinical doses of BNR17 which is the most researched backed strain of L gasseri.
If youre interested in getting clinical doses of L gasseri BNR17 proved in these research studies, you should read our 5 star review of Synbiotic 365.
What Are The Best Probiotics To Take For Weight Loss According To Research
Many studies have been conducted on the Lactobacillus strains to show a positive effect on weight and body fat. One study from 2013 found that eating yogurt with the Lactobacillus fermentum or Lactobacillus amylovorus strains lowered body fat by 3 to 4 percent over a 6 week period.
If you are avoiding dairy or eating plant-based, kimchi can be a solution for getting your healthy dose of probiotics. Another 2020 study found that taking the probiotic Lactobacillus sakei found in fermented foods such as kimchi and some sauerkraut “might help people with obesity reduce body fat mass without serious side effects.”
Taking a probiotic with the strain Lactobacillus gasseri may help to reduce body weight, fat around organs, body mass index , waist size, and hip circumference according to a 2013 study had 210 participants with higher amounts of belly fat consume 210 grams of fermented milk containing a probiotic for 12 weeks.
The results concluded that that given the fermented milk had almost a 9 percent drop in visceral fat as well as a significant drop in BMI, body fat mass, and waist and hip circumference. The kicker is that once the group stopped consuming the probiotic, the effects wore off after 4 weeks. This indicates that a probiotic will likely need to be continuously consumed in order to maintain the benefits.
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L Gasseri Side Effects
There has not been any serious or dangerous side effects reported for any strain of Lactobacillus gasseri BNR17, or any other strain of gasseri. It comes from breast milk, so it makes sense that its a very safe supplement. The common probiotic side effects are:
- diarrhea
Probiotics.org is a big fan of 2 probiotic products that contain L Gasseri.
Synbiotic 365 Has L Gasseri Bnr17
The #1 product that has L Gasseri BNR17 is Synbiotic 365. I spoke with United Naturals, and they said that Synbiotic 365 contains 20 billion CFU of L Gasseri BNR17 at the time of manufacture. That is double the 10 billion CFU used in clinical studies showing weight loss benefits.D This means that even 1 year after manufacture, youre guaranteed to get a clinical dose of L gasseri BNR17.
We rated this product a strong 5 stars. Its also ranked as our #1 probiotic brand overall. Probiotics.org cant say too many good things about this product.
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/5how Do They Help Lose Weight And Belly Fat
There are many different microorganisms in and on the human body, mainly in the form of friendly bacteria. Some of these bacteria may play a role in weight loss and gain. In the gut, beneficial bacteria help break down and digest food. They also help create nutrients and vitamins for the body to use. The probiotic bacteria feed on fibres and turn them into helpful compounds.
Research in The British Journal of Nutrition studied the effects of Lactobacillus on people with obesity. Women who took the probiotic supplement lost more weight during the study than women who didnt. Additionally, the group taking a probiotic supplement continued to lose more weight in the weight-maintenance stage, after they finished dieting. The same effects did not occur in men, however.
Another 2013 study published in the Journal of Functional Foods looked at the effects of Lactobacillus on individuals who were overweight but otherwise healthy ate the yoghurt that contained these Lactobacillus strains for 6 weeks. At the end of this period, the participants had lost an average of 34% body fat.
Body Composition: How To Measure It And Change It
About 20 years ago, scientists began studying how gut bacteria impact metabolism, insulin resistance, and fat storage in the way they break down, absorb, and store nutrients from food. At the same time, other researchers looked at the link between obesity and the overuse of antibiotics, which kill off good gut bacteria, along with infectious bacteria. They found that a healthy gut balance with more beneficial bacteria and lower rates of bad bacteria affected the health of the body by lowering inflammation, weight gain, and the effects of chronic diseases .
Scientists hypothesize that a better balance of good bacteria in the digestive tract may help the intestines digest, absorb, store and metabolize food more effectively. Some beneficial probiotics work by controlling appetite, while others inhibit fat storage. These improved functions might help with weight management and eventual weight loss .
Animal studies of Lactobacillus strains, especially L. Casei strain Shirota , L. Gasseri, L. Rhamnosus, L. Plantarum, and Bifidobacterium strains B. Infantis, B. Longum, and B. Breve B3 were successful in lowering weight gain and reducing fat accumulation. Researchers then used these strains in studies on people .
However, in these studies, not all probiotics worked for weight loss and reducing body fat, even if the same strains were used .
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Can Probiotics Help You Lose Weight
We spoke with gut health expert Will Bulsiewicz, M.D., M.S.C.I., to see just how useful probiotic supplements and fermented foods can be for weight loss and reducing belly fat.
Probiotic supplements and fermented foods like kombucha and kimchi are all the rage these days as more research finds associations between our microbiomes and every aspect of our health. Among improved skin and more regular digestion, weight loss is also one of the touted benefits of adding probiotics into your diet.
While there is some research out there to connect probiotics with weight loss and belly fat reduction, we wanted to get an expert opinion on the subject. We spoke with Will Bulsiewicz, M.D., M.S.C.I., a South Carolina-based gastroenterologist and renowned gut health expert to find out the facts. We were pretty surprised by what he said.
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How Does Gut Bacteria Affect Your Weight
Right now, we can say there is a connection between probiotics and weight loss, but it’s very complex. It’s not as simple as saying that one type of probiotic can help you lose weight or avoid gaining weight rather, it seems your weight is affected by the overall diversity of your gut bacteria, to which probiotics contribute. A 2013 study from Denmark, for example, noted that people of a high weight with less gut diversity gained weight faster than those with more diverse gut bacteria.
Similarly, we’re not sure why gut bacteria has such an effect on weight. A few possibilities might be at play. For example, some probiotics influence your appetite and energy usage some stop your body from absorbing as much fat from the food you eat, causing your body to pass it through feces instead some may also help reduce inflammation throughout your body, which has been linked to obesity. Summing it all up, a 2017 review found that probiotics can help you lose weight and body fat, though researchers noted that in most studies, the amount lost wasn’t dramatic.
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