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Gut Bacteria And Your Weight
Apart from aiding digestion and providing beneficial nutrients, the activities of your gut bacteria are linked to your weight. The bacteroidetes and firmicutes are the main families of bacteria residing in your gut, and a balance of the two is related to weight gain.
Studies have shown that overweight individuals have a different bacterial composition than healthy people, namely more firmicutes and less bacteroidetes.
Studies with rats have also confirmed that when gut bacteria from an obese subject are planted within a lean rat, the leaner mice gain weight. These studies do not show the exact method as to how gut bacteria contribute to weight gain, but they do indicate that there is a relationship.
Knowing that gut bacteria play an important role in weight gain could have huge implications for weight loss programs. It is believed that certain probiotics can inhibit the absorption of dietary fat, thereby increasing the amount of fat excreted and not stored.
Probiotics have also been shown to increase the release of GLP-1, which is a hormone that reduces your appetite and increases your fat burning. In addition to this, certain probiotics also increase the production of a special protein that works to decrease fat storage.
How Much Weight Can I Lose By Taking Probiotics
The benefits of probiotics are better known for digestive health, and for things like reducing bloating.
But as outlined above, having the right probiotics in your gut can impact your weight, and lead to healthy weight loss.
How much, you ask?
More research may be needed before accurate estimates can be made, as the amount of studies that indicate weight loss via probiotics are still limited.
That being said, a 2019 meta-analysis and review on the effects of probiotics for weight loss found that probiotic supplementation helped people lose on average between 0.25 to 0.73 kg .6
Another study found that probiotics may help individuals lose up to 1 kg of fat mass when taken regularly.7
These arent exactly dramatic figures, but when you consider that these results were from simple gut bacteria alone they become slightly more promising!
Combining several of the best probiotic strains for weight loss with a comprehensive diet and exercise program could very well help drive rapid weight loss.
A natural weight loss supplement is another way to complement a healthy diet and exercise program.
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Best Probiotics For Adults
There are many different probiotic supplements on the market targeted at treating and/or preventing a wide variety of health conditions and concerns from treating constipation to potentially aiding in weight loss or management. But does the research support these claims? And what specific probiotic strains are most effective for these health conditions? Lets take a look at what the evidence has to say on using specific probiotics.
Which Probiotic Strains Are Best For Weight Loss
If youre considering trying a probiotic strain for weight loss, you have to remember that not any probiotic will do.
The two major groups of bacteria that are studied for their weight loss benefits are Lactobacillus and Bifidobacterium. 8
Here are our top picks for the best probiotic strains for weight loss:
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 .
Best Probiotics Foods That Promote Weight Loss
You should know that probiotics are not in the form of pills only but probiotics are found in many foods.
Taking on natural probiotics will improve your general health and simultaneously provoke weight loss.
Below are the best foods that contain probiotics for weight loss:
Yogurt the staple source of probiotics is intensively associated with bone health and weight loss. Make sure youre consuming yogurts that have not been deprived of their original live probiotics. There are some yogurts that dont contain that live bacteria that will help you burn fat. Choose well!
Tempeh an Indonesian fermented soybean product that is rich in protein and Vitamin B12, found in dairy, eggs, meat, and fish.
Kimchia Korean spicy food that is prepared originally from fermented cabbage. It contains the good bacteria Lactobacillus Kimchii which contributes to a healthy digestive system.
Pickles when fermented these cucumbers produce a natural probiotic bacteria which is very good for the digestive health. Beware though of pickles that are soaked into vinegar. These do not contain the live bacteria that will burn fat.
Cottage Cheese it is known that during the aging process of cottage cheese, the live bacteria found in the milk do not die. Consume moderately though!
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What Happens When You Take Probiotics
Taking a probiotic doesnt change the way your body works, but probiotics do help promote the natural process of digestion, and the way your body breaks down and absorbs nutrients from food.
Its likely there wont be any noticeable changes right away when you begin taking a probiotic. After several weeks, you may notice increased energy, less belly bloat, or a trimmer waistline.
Most studies examining probiotics for weight loss take place over 12-24 weeks , so its important not to expect overnight weight loss.
The Role Of Gut Microbiota In Obesity
The intestines are colonized by over 1000 species of bacteria, mainly anaerobic, followed by facultative anaerobes and aerobes . Dominant bacteria belong to these phyla: Bacteroidetes, Firmicutes, and Actinobacteria . In a smaller amount, the intestines are colonized by Fusobacteria, Verrucomicrobia, Proteobacteria, and Cyanobacteria . The intestinal microbiota also consists of archaea, viruses, and eukaryotes . Bacteria that are part of the intestinal microbiota perform various functions, and their correct quantitative and qualitative structure supports the homeostasis of the whole organism . However, this composition can change under the influence of many exogenous and endogenous factors . Changes in the structure of microbiota caused by external factors may promote the development of metabolic diseases. However, the exact mechanisms linking changes in microbial composition and the development of obesity remain unclear due to the complex etiology of these diseases. GM is believed to contribute to obesity through chronic low-grade inflammation, excessive accumulation of lipids, metabolic disorders, and insulin resistance .
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Use Of Probiotics For Helicobacter Pylori
Helicobacter pylori is a type of bacteria that cancolonize in the stomach or upper part of the small intestine if passed through direct contact, such as through saliva, vomit or fecal matter, or from contaminated food and water. If left untreated, this can lead to numerous gastrointestinal diseases including peptic ulcer disease and gastric cancer. Triple therapy is the gold standard treatment regimen for H. pylori eradication and combines the use of antibiotics and a proton pump inhibitor drug for 7 to 14 days. However, the success rate and efficacy of triple therapy has been declining.
A systematic review and meta-analysis published in 2010 looking at S. boulardii found that there was no significant difference in H. pylori eradication. Although, significantly fewer patients reported epigastric distress and lower global dyspepsia symptoms scores, compared with placebo. This indicates that S. boulardii may not be effective in eradicating H. pylori itself, but it is effective in reducing the side-effects of the standard triple therapy.
Example: Example: Florastor® CFU/Dose: 5B/sachet or capsule, Dose/day: 1-2 sachets or capsules
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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.
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The Best Probiotics For Weight Loss
There are thousands of strains of bacteria that make up your microbiomesome that we havent even identified yet! Scientists usually identify these strains with their genus and species name , followed by a series of letters and numbers. Its not always the most consumer-friendly system, but it lets researchers know exactly which strain theyre looking at.
In a probiotic supplement, youll likely only see the genus and species name, though some will include the specific letters and numbers for that strain. Theres still a lot of research going on about specific strains and dosages of probiotics that may best support your weight loss efforts, but there are a few that show some positive impact, such as:
- Bifidobacterium lactis B420
- Lactobacillus gasseri SBT2055
The Role Of Probiotics In The Treatment And Prevention Of Obesity
Probiotics contribute to reducing the size of adipocytes by decreasing the absorption of fatty acids and increasing the expression of genes associated with the oxidation of fatty acids . Lactobacillus rhamnosus GG inhibits fat accumulation in the liver by phosphorylation of AMPK . B breve B-3 increased expression of ANGPTL4 in the intestines. ANGPTL4 can contribute to reduce fat accumulation in the fat tissue by inhibiting LPL . Lactobacillus stimulates the production of certain cytokines, such as tumor necrosis factor alpha , and therefore can be effective in regulating leptin gene expression. In addition, the production of SCFA during the fermentation of prebiotic fiber can have a positive effect on adiponectin secretion. Leptin and adiponectin are strong anorexigenic hormones that inhibit food intake by the receptors present in the central nervous system .
The relationship between intestinal microbiota and body weight is very complex and further research is needed to clarify the role of probiotics in the prevention and treatment of obesity.
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/5probiotics And Their Weight Reducing Qualities
One of the most common health problems that we face today is obesity. An increase in weight invites various problems like high blood pressure, high blood sugar, high cholesterol, etc. To lose weight, probiotics have proved to be helpful. Here is a look at probiotics and how they help you lose weight.
/7best Probiotics For Weight Loss
Probiotics are super good for you. Whether you have them in the form of drinks or through natural food items, probiotics are essential for the maintenance and upkeep of a strong body, boost immunity and heart health. They are rich in enzymes and good bacteria that control or reset the microbial balance in our gut, which further ensures our digestive system works fine and weight problems, if any, are managed easily. Yes! A good weight loss plan is not just restricted to cutting fatty foods and workouts but also eating foods and drinks that help manage the problem from the root, that is, from our gut. Hence, probiotics are essential for any weight watcher.
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Use Of Probiotics For Clostridium Difficile Associated Diarrhea Prevention
As mentioned above, antibiotics can disturb the balance of bacteria in the gut, which can result in diarrhea and other symptoms. Clostridium difficile is a dangerous organism that may colonize the gut when the normal healthy balance of bacteria has been disturbed. C. difficile produces irritating chemicals that damage the bowel wall and trigger inflammation, known as colitis. Symptoms include abdominal pain, cramps, fever and diarrhea. A systematic review published in 2017 found that when probiotics are given with antibiotics, the risk of developing C. difficile associated diarrhea is reduced by 60%. More specifically, the review found that S. boulardii or L. acidophilus plus L. casei prevents CDAD at a dose of 10 to 50 billion CFUs per day.
Example: Bio-K+® Strong Capsules CFU/Dose: 50B/capsule, Dose/day: 1-2 capsules approved by Health Canada
Example: Florastor® CFU/Dose: 5B/sachet or capsule, Dose/day: 1-2 sachets or capsules approved by Health Canada
Best Probiotics For Weight Loss
Probiotics have seen a surge of popularity in recent years and have been marketed as a potential approach to maintaining a healthy digestive tract and boosting your immunity. However, those arent the only things probiotic supplements can do for your health.
There are many factors that play a role in weight loss including sleep, stress, and lifestyle. However, many people don’t realize that your gut plays a large role in metabolism and weight loss.
Since probiotics promote a more robust, healthier gut and digestive tract, probiotic supplements are also becoming more widely used as a way to help people lose weight.
You may not be familiar with the concept of a probiotic supplement or what it can help you achieve in terms of weight loss, but the information below can offer a better understanding. Weve put together all the information you need to know about the correlation between probiotics and weight loss, along with a handy list of the best probiotics on the market to help you achieve your health goals.
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The Need For Good Bacteria
It is also important to ensure that a person has a regular supply of bacteria in their gastrointestinal tract. The bacteria that they need can be found in fermented foods such as yogurt and buttermilk.
These bacteria help to break down the foods that you eat. In order to take advantage of the healthy bacteria in these foods, it is advisable to eat several small amounts throughout the day.
It is also worth noting that the digestive system usually absorbs lactose, so it is important to make sure that you do not drink any milk products before you eat them. Although it may be tempting to drink ice cream or sherbet, this is not going to provide your body with the bacteria that it needs to digest your food properly.
When it comes to probiotic products for weight loss, there are two main types that you can purchase. These products include sublingual and topical ones.
Sublingual probiotics are placed under your tongue. These are actually absorbed into your gut and help to break down the nutrients that are not absorbed through your digestive system.
Topical probiotics are applied directly to the skin.