So Can A Probiotic Supplement Help With Weight
Although more research is needed to understand the complex interactions between the gut microbiome and weight maintenance, Rountree says, “I think we are on the verge of discovering what the bacteria might be what could be causing this obesity problem,” and recent clinical studies in the past five to ten years are zeroing in on the possible benefits of probiotic supplements to aid in a healthy weight.*
In a study of 125 men and women with obesity, published in the British Journal of Nutrition, it was found that probiotic supplementation helped women lose weight and maintain their weight loss over a 24-week period while following a reduced-calorie diet.* The women taking the probiotic supplement lost significantly more weight than women in the control group, who also followed a reduced-calorie diet but did not take the probiotic supplement.*
Another study, this one of 90 adults with overweight and obesity, found that taking a probiotic supplement for 12 weeks had a favorable effect on participants’ visceral fatthe fat that accumulates near the liver, stomach, and intestines and increases the risk for many diseases.*
Best Probiotics For General Health
Some people may want to take a probiotic just for general health. They may not have a specific concern but know the benefits of a healthy gut.
For general health, probiotics may be helpful with reducing inflammation associated with aging and decreasing the risk of various chronic diseases.
The two most common genus in the human body are Bifidobacterium and Lactobacillus.
A probiotic for general health should contain a variety of each of these. Also, choose a product with at least 10 billion CFUs.
Optimally, your probiotic should also contain some type of prebiotic, or food for the healthy bacteria. This helps ensure that the probiotics remain alive and are able to colonize the gut once they arrive.
The most common prebiotics are fructooligosaccharides , galactooligosaccharides , or trans-galactooligosaccharides, but other types of fiber can be used as well.
While probiotics are safe for most people, those that are immunocompromised should avoid taking them.
Some probiotics may also contain lactose, so be sure to check the label if you are lactose intolerant.
Here are a few specific product suggestions that meet my criteria:
The Best Probiotics To Lose Belly Fat
Lactobacillus and Bifidobacterium. Evidence shows that these types of probiotic strain can potentially lose your belly fat.
These 2 blissful good bacteria are the trick to boosting your weight loss. Is it too good to be true? Ingesting lactobacillus and Bifidobacterium, will make you sexy?
With those questions in mind, here are supporting studies on probiotics and belly fat.
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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.
Probiotics Strains For Weight Loss
Probiotics are live microbes that have health advantages when eaten. Probiotics Strains For Weight Loss
Theyre discovered in both supplements and fermented foods.
Probiotics may enhance your immune function and digestive and heart health, to name a few benefits.
Several research studies also suggest that probiotics can assist you lose weight and stomach fat.
Gut germs may impact body weight policyNumerous microbes live in your digestive system.
Most of these are friendly bacteria that produce numerous essential nutrients, consisting of vitamin K and specific B vitamins.
They also assist break down fiber, which your body cant absorb, turning it into helpful short-chain fats like butyrate.
There are two primary families of great bacteria in the gut: bacteroidetes and firmicutes. Body weight seems to be connected to the balance of these 2 households of germs .
Both human and animal research studies have actually discovered that moderate-weight people have different gut bacteria than those with obese or obesity .
In the majority of those research studies, people with weight problems had more firmicutes and less bacteroidetes, compared with moderate-weight people.
A number of studies have actually failed to find a connection between the firmicutes-to-bacteroidetes ratio and obesity.
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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.
Some Probiotic Strains May Cause Weight Gain
Animal and human studies have demonstrated bidirectional weight changes depending upon the formulation of probiotics used. In other words, animals and humans have gained or lost weight depending on what is in the probiotic supplement.
In one meta-analysis, researchers sought to assess the impact of prebiotics and probiotics on body weight. In most studies, the use of probiotics was associated with a significant reduction in weight and fat mass. Changing the gut microbiome compared to using a placebo was more effective.
One team of researchers then did a comparative analysis of the effect of one bacterial species on weight gain in both humans and animals. The team chose to study the effects of lactobacillus, a bacterial species commonly found in probiotics and yogurt.
They did a meta-analysis of clinical studies and experimental models using several different species. Interestingly, they found that the administration of lactobacillus acidophilus which is commonly found in yogurt and many probiotic supplements resulted in weight gain in humans and animals.
The results were consistent across the 51 animal studies and 17 human studies.
A second animal study included lactobacillus plantarum and lactobacillus casei. This study found that dogs that were fed probiotics increased their average daily feed intake, improved their immune system, and changed the gut microbial structures.
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Gut Bacteria Influences Weight Gain Weight Loss And Belly Fat
Gut bacteria live harmoniously in the body, forming a type of internal ecosystem.
Together as a community, its said these bacteria act like an extra organ.
This organ is thought to have an influential role on the progression of numerous common diseases and metabolic disorders, including high cholesterol and obesity.
Plants and insects provide fascinating examples of how necessary and influential bacteria is for living organisms to function.
Many insect species require gut bacteria to create proteins and vitamins they dont get from their diet. Similarly, plants are only able to absorb nitrogen because of the bacteria in their roots. .
Probiotics Can Help Keep The Two Primary Families Of Good Bacteria In Your Gut In A State Of Harmony
“Other research shows that probiotics can help to fight obesity when you balance the two main families of good bacteria in the gutâbacteroidetes and firmicutes,” says The Nutrition Twins. “Bodyweight seems to be related to the balance of these two families of bacteria,” they continue. Pretty neat, huh?
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Fermentation And Food Sources Of Lactobacillus Gasseri
Lactobacillus gasseri is found naturally in most fermented foods.
Sounds complicated, but its much more common than you think. Your favourite coffees, chocolates, and even cheeses are all products of fermentation.
Lactic acid fermentation is considered the most healthful type, and typically uses Lactobacillus bacteria to fuel the process.
Eating more quark, yoghurt and pickled vegetables such as sauerkraut will boost your intake of many Lactobacillus species.
Products fermented with vinegar can also be beneficial, but it depends on how it was made. For example, raw vinegar such as apple cider vinegar still contain probiotics. The vinegar in most store-bought products, however, have usually had the bacteria pasteurised and filtered in order to prevent them breaking down into carbon dioxide and water.
While fermented meats like salami and chorizo are also an option, theyre not the best preference from a health perspective. Any probiotic benefits would be outweighed by negative health aspects the extra calories and sodium, for example.
Lactobacillus gasseri is also found naturally in breast milk, which is thought to help the development of an infants immune system.
Weight Loss And The Digestive System
If youre looking to lose weight, a well-functioning digestive system is key. When your digestive system is working well, your body can benefit from the healthy foods you eat. This gives you energy, which allows you to be active. Additionally, healthy metabolism is supported by nutrients that your body absorbs during digestion. If your body is afraid it is not getting what it needs, it can slow down your metabolism to conserve energy. If weight loss is your goal, the last thing you want is your body slowing down your metabolism.
There is interesting research that correlates a diverse microbiome with leaner body weight, and similar research that correlates a less diverse microbiome with obesity. It may be hard to make sense of this at first, but we believe that a gut with a more robust community of beneficial bacteria is better able to support the healthy digestion that optimizes your body for weight loss.
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Regulation Of Body Weight By Gut Microbiota
Knowledge of how the gut microbiota can modulate body weight and energy metabolism is essential to understand which intestinal bacteria have a major role in this regard. Three primary mechanismsshort-chain fatty acid production, regulation of bile acid metabolism, and induction/protection from metabolic endotoxaemiaplay a major role.
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Certain cheeses are also probiotics, such as aged cheddar, parmesan, Swiss cheeses like gouda, and cottage cheese with live cultures.
Prebiotics are nutrients in food that we can’t digest ourselves, such as fiber. Some of the most common prebiotic foods are onions, garlic, leeks, asparagus, legumes, and whole grains.
Eating more plant-based foods is a great way to introduce extra prebiotics into your diet, to allow the good gut microbes to thrive.
You should aim for 30 different plants a week .
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Probiotics And Weight Loss Surgery
It has been also observed that Probiotics can help gastric-bypass patients lose weight more quickly. In a study published in the Journal of Gastrointestinal Surgery, John Morton, MD, associate professor of surgery at the medical school, Stanford University, showed that patients who take probiotics after the gastric-bypass procedure tend to shed more pounds than those who dont take the supplements.
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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Why Some Probiotics Are Bad For Weight Loss
For many women frustrated by menopause weight gain, the idea of using probiotic supplements isnt new. Lots of them, possibly even you, have turned to probiotics from their local drug or health food store to try and reduce bloating, increase their energy, and get rid of the extra weight thats taken up residence around their midsection.
Are you hesitant about using probiotics again because you didnt see results, or possibly even gained more weight? The problem might have been that you were using the wrong probiotic strain or a subpar probiotic supplement. Here are some reasons why your probiotic may have caused weight gain or made your symptoms worse:
- It contained the wrong strains: Strains like Lactobacillus acidophilus can encourage weight gain and are actually used for fattening up livestock
- It contained lots of sugar or fillers: Many probiotic supplements contain fillers that may be less-than-ideal for your gut health probiotic-containing foods and beverages can also be loaded with sugar, which can alter your gut microbiome and feed bad bacteria
- It didnt contain other beneficial ingredients: Probiotics are not the only ingredients that can help you stave off menopause weight gain things like curcumin, piperine, and Moringa leaf can also help to support hormone balance, reverse weight gain, and provide better effects than probiotics alone
Reduces Appetite And Fat Absorption
Research from 2020 also supports this idea. Basically, probiotics may promote the release of appetite-suppressing hormones like peptide YY. If you have higher levels of these hormones, you may be able to burn calories and fat more easily.
Researchers in a 2015 test-tube study proposed that certain probiotics may also limit fat absorption from food and boost the amount of fat that *ahem* exits through your body.
Bacteria strains such as those in the Lactobacillus fam seem to work this way, in particular.
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Benefits Of Probiotics For Weight Loss Reviews By Users
To conclude here are the benefits, advantages or pros of probiotics for weight loss and other general health conditions.
- Proper development and function of your immune system
- Digestion of food and absorption of nutrients
- Protection against over-growth of other microorganisms that could cause disease
- Keeping bad bacteria under control
- Producing vitamins, absorbing minerals and eliminating toxins
- Preventing allergies.
All the above benefits contribute to your general well-being in one way or another. From the above studies, it is clear that probiotics should be included in your weight loss plan tools.
However, be careful on the strain you choose. Probiotics are readily available in fermented foods or you can buy them as supplements.Review #1
Review #2 why they may not help
On popular forums like sparklepeople, myfitness pal, 3fatchicks some people support the idea that probiotics can help you lose well others say they are useless.
Well, this makes sense, every individual reacts to supplements differently. The only to know that they may work or not work is to try them. Afterall, there some evidence that these tiny beneficial bugs are certainly important.
Eu Natural Flourish Probiotics Gut & Digestive Health
Flourish Probiotics contains a variety of immune-boosting strains, including the three mentioned above.
It has 14 billion CFUs, has been third-party tested, and has a 90-day return policy.
This product is also a reasonable price compared to other products with immune-boosting strains that can cost over $50.
Price: $29.99 for a 30-day supply
The Bottom Line: If you are immunocompromised, it is best not to take any probiotic supplement. But if you are overall healthy and want to support good immune function, Flourish Probiotics is a solid choice.
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Using Probiotics For More Weight Loss
Theres a vast amount of research still being done on the ways probiotics influence weight loss, metabolic function, and obesity. But many initial findings show that probiotics for weight loss are beneficial, especially to lose belly fat.
Scientists have identified several strains that can support a healthy weight, such as many types of Bifidobacterium, Lactobacillus gasseri, and L. rhamnosus. If you want to get started with a probiotic to help you lose weight, its always good practice to let your doctor know so he or she can best advise you. You can also incorporate more fermented foods into your diet like yogurt or sauerkraut.
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