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.
Belly Fat And Hip Fat Reduction
In a separate study done at the Nutritional Science Institute in Kanagawa, Japan, scientists discovered that specific types of bacteria strain like Bifidobacterium breve is good for reducing body fat.
B breve cuts down fat mass and enhances hs-CRP and GGT in obese adults. The study was published in 2015 in The Journal of Nutritional Science where it also states that B breve lowers cholesterol, belly fat, glucose and fat brought on by obesity.
The link between gut health and weight loss was further enhanced by the findings published in the Korean Journal of Family Medicine in 2013. According to the researchers, Lactobacillus gasseri helps the body reduce weight and belly fat.
The same study also states gasseri reduces fat under the skin and trims the hip and waist circumference. The effect is most evident in individuals with obese tendencies.
The scientists did note that one needs to take gasseri on a consistent basis to produce the same effect. Aside from gasseri, L rhamnosus has been shown to lower weight in rats and mice.
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.
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Probiotics Lower Stress & Anxiety
Changes in your intestinal bacteria can play a big role in your mental health. You might be a little surprised to hear probiotics may help treat stress, depression, and anxiety.
Stress can not only wear you down mentally but you could gain belly fat from stress despite the rest of your body is thin .
If youve ever had problems with anxiety or depression then a probiotic supplement may help you out. Intestines are their own nervous system. They generate many of the same neurotransmitters that the brain generates.
Many researchers today believe your brain and gut can talk to each other. This is why when you have anxiety or depression it can cause you to get stomach pain. If youve ever gotten butterflies in your stomach when youre nervous then youll know what Im talking about.
This 2017 study found evidence supplementing with probiotics helps to lower depression and anxiety . Newer studies have found supplementing with probiotics to be effective for relieving stress .
Researchers in this 2016 review analysis found probiotics significantly decreased depression in participants . So if youve ever had problems with anxiety or depression then a probiotic supplement can help give you a solid mental boost.
Probiotics For Gut Health & Weight Loss
Probiotics may help cure stomach problems such as constipation, diarrhea, or irritable bowel syndrome.
Probiotics have been found to help relieve constipation by softening your stools . This particular strain of probiotics B. lactis was found to provide significant constipation relief.
If youre constipated then probiotics can help you eliminate them more frequently. Theres nothing more frustrating and annoying than feeling constipated. Good thing probiotics can help.
Those in this study found supplementing with probiotics resulted in less bloating and less burping .
If youre having problems with diarrhea then probiotics have been found to reduce the number of times you poop while having diarrhea .
In this review study, researchers found those on probiotics had improved symptoms of irritable bowel syndrome .
If you suffer from bloating, gas, nausea or abdominal pain then adding a probiotic supplement to your diet may improve your symptoms.
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Do Probiotics Make You Lose Weight
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How Do Gut Bacteria Influence Body Weight
How gut bacteria influence body weight is not fully understood, but people with overweight or obesity tend to have significantly different microbiomes to people with moderate weight.
In fact, scientists have found that after transplanting gut microbes from people with obesity into mice, the mice then developed obesity.
One possible explanation is that the microbiome may influence weight gain through the gut-brain axis. This is the chemical signaling that happens between your brain and your gut, which can lead to hormone release that causes responses such as hunger.
This may explain why you might feel more hungry when youre stressed, for example.
Its therefore possible that if you change your gut microbes, you could change your weight.
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Do Any Probiotic Supplements Work For Weight Loss
It probably won’t hurt to take probiotic supplements, but they’re unlikely to help you achieve a miraculous weight loss transformation either, according to Doerfler and Kahan.
“I dont think a probiotic is by any means a magic pill,” says Kahan.
Probiotic supplements also aren’t regulated by the Food and Drug Administration, meaning there’s little quality control on the market. Instead, both experts agree that fixing your diet is the best way to both lose weight and make your gut healthy.
That said, there’s nothing wrong with taking probioticsjust beware of foods claiming to contain them, says Langer. These items aren’t regulated by the FDA, so there’s no telling exactly what probiotic is included and in what quantities. And some picks, like kombucha and yogurt, don’t always contain probiotics and can be high in sugar, she warns.
A Natural Alternative To Losing Weight
If youre looking for a natural way to lose weight, then probiotics may be the answer.
We all know that diet and exercise are key parts of any healthy lifestyle, but sometimes those things just dont cut it. So what do we do?
We turn to more drastic measures- supplements or medications- in order to help promote weight loss. But these methods often come with side effects and other risks, which is why an increasing number of people are turning to probiotics as a safer alternative.
Scientific research has shown that certain strains of bacteria can actually improve metabolism and aid in digestion by breaking down food faster- both major contributors to losing weight. And unlike pills or powders, probiotics come from something we already eat- foods like yogurt.
Of course, its important to note that this isnt about taking more food or eating different foods. Its really just about changing the types of foods you eat so you can get the most benefits from them.
The good news is that there are many weight loss-friendly foods out there that are high in probiotics, like yogurt, sauerkraut, and kimchi. So add a few of these to your diet and see how you feel.
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Good Gut Bugs Identified By Zoe:
Farhan : associated with higher insulin sensitivity and lower levels of insulin.
Hina : 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.
Cheng : associated with higher insulin sensitivity and lower levels of insulin.
Otis : associated with higher polyunsaturated fat levels and lower levels of insulin.
Euan : associated with higher polyunsaturated fat levels and lower levels of insulin.
Priscilla : 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.
Biyu : associated with higher insulin sensitivity and lower levels of insulin.
Romeo : 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.
Further Studies Into Probiotics Promoting Weight Loss
Probiotics can help you lose weight and lower your body fat percentage, according to a comprehensive assessment of well-designed trials on probiotics and weight reduction in persons with overweight and obesity.
Certain Lactobacillus strains, in particular, have been shown in tests to aid weight loss and belly fat reduction.
In one study, eating yogurt with Lactobacillus fermentum and Lactobacillus amylovorus as probiotics altered body adiposity and gut microflora in healthy persons for 6 weeks lowered body fat by 34%.
Another study looked at the impact of Lactobacillus rhamnosus CGMCC1.3724 supplements on weight loss and maintenance in 125 overweight men and women.
Over the course of three months, women who took the probiotics dropped 50% more weight than those who took a dummy pill. During the studys weight maintenance phase, they continued to lose weight.
For 12 weeks, 114 obese people were given either the probiotic Lactobacillus sakei, a probiotic derived from Kimchi or a placebo in a well-designed trial. Those who took the probiotic had significant reductions in body fat mass and waist circumference.
Nonetheless, its crucial to remember that research on the effects of probiotics on weight loss is still ongoing. Despite the fact that scientists have narrowed down various ways in which probiotics affect weight, the exact mechanisms are still unknown.
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Probiotics For Weight Loss
Certain probiotic strains, namely the Lactobacillus family, inhibit the absorption of dietary fat which means the amount of fat excreted as waste is increased. In terms of calories, you actually retain less from your food. Unused calories can be stored as fat, which adds to your weight, negatively affecting your health. If fewer calories are harvested from food, stored fat is used for energy, which will decrease weight.
Probiotics can help with weight control in two other ways. They are responsible for the release of GLP-1 which is an appetite-reducing hormone. With more of this hormone floating around the body, you will be able to burn calories and fat between meals. Probiotics also trigger the release of ANGPTL4 , which helps to decrease fat storage.
So What Are They Exactly
Probiotics are micro-organisms such as bacteria and yeasts that can provide health benefits when consumed. While some bacteria are bad for us, most are harmless and many actually help us stay healthy. In fact without them our digestive functions, our immune system and our health in general would be at risk.
Our bodies are home to as many as 100 trillion microbes more cells in our bodies are foreign microbes than are human DNA. Most of these microbes live in our gut, supporting our digestion and our immune system, fighting infection and regulating our metabolism. They even influence our cravings, our mood and our mental health .
While Scientists are a long way from understanding exactly how each of the different strains and species of which there are many- interact and influence our health, they are in agreement that a normal and healthy microbiome is one that is a diverse and balanced ecosystem and that many health conditions including obesity and diabetes lack this diversity and balance of probiotic bacteria.
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Make Sure There Is Proper Packaging
While you dont need to purchase only refrigerated probiotics, make sure the packaging is well sealed. Its also essential that the packaging is dark to protect from light damage.
We have our own brand of Probiotics here at Avocadu called Gut-13.
Our specially formulated probiotic supplement contains:
- 50 Billion CFUs Per Serving
- 13 Different Gut Healing Strains
- Delayed Release for Deeper Support
- Made in the USA
You can read more about it and why its so important for not only gut health but overall health on our probiotics page.
How Gut Bacteria Help You Lose Weight
Many of the bacteria that live in your digestive system help your body perform functions it could necessarily carry out on its own, including producing certain B vitamins and certain fatty acids.
They also help break down fiber, which your body cant digest, turning it into beneficial short-chain fatty acids like butyrate
Probiotics seem to influence appetite and energy usage via the production of short-chain fatty acids like butyrate. When the good bacteria digest starches, they produce butyrate. This decreases insulin resistance and regulates the hormones that control appetite .
So, if you dont have enough of these bacteria, then you might not get the signal that you are full, prompting you to consume more calories which contribute to weight gain.
Its also thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces. In other words, some bacteria extract fewer calories from the foods you eat. Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way.
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Can Someone Get Probiotics From The Food
The simple answer is yes. There are specific foods that are rich in probiotics and can benefit our microbiome health. You can introduce this type of food and often eat them for dinner, snacks, lunch, or even breakfast. Below are top-rated foods rich in probiotics
|Gut bacteria in relation to body weight|
However, ensure you will create a healthy and balanced meal every time.
Gut bacteria in relation to body weight
Our digestive system has hundreds of microorganisms that aid break down the food that cannot get digested and turn to butyrate. Generally, the human gut is created with many bacterias comprising fusobacteria, firmicutes, verrucomicrobia, bacteroidetes, cyanobacteriatwo, and actinobacteria firmicutes and bacteroidetes influence much of our body weight.Besides, this bacterium tends to perform different functions which impact the overall health. For example, there is research that postulates that any change to gut bacteria composition might contribute to obesity and overweight in different ways like inflammation, insulin resistance, and fat storage.
How probiotics help when it comes to weight loss?
- They decrease inflammation by reducing the abundance of the lipopolysaccharide producers.
- Enhancing insulin sensitivity
- Influencing metabolism and appetite
- Increases the total amount of short-chain producing bacteria that decrease fat storage and increases fatty acid oxidation.
- Via reducing the fat accumulation
- Regulating the pro-inflammatory genes
Combine Probiotics With Other Weight Loss Strategies
Probiotics still need a little assistance in order to have them function the best for weight loss. A 2020 review states that combining probiotics with prebiotics, diet, and physical activity can intensify weight loss.
Although probiotics and prebiotics sound similar, they actually serve different functions. While probiotics are the live bacteria found in food, prebiotics are actually food for the bacteria. They come from carbs, mainly fiber-rich options, that are indigestible. As they make their way through the gastrointestinal tract, the beneficial bacteria in our gut eats it.
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What Is The Cost Of Biofit
How much you are going to pay for a bottle of BioFit depends on your ordering quantity. One bottle of BioFit costs $69. The official website offers three options for buying the supplement. The price for BioFit is as follows:
- $69 for 1 bottle of BioFit
- $177 for 3 bottles of BioFit
- $294 for 6 bottles of BioFit
Its visible how much you can save on BioFit just by ordering in bulk. You can order the supplement only from the official website. No digital retailer can sell BioFit.