The Link Between Probiotics And A Healthy Weight
Probiotics are the beneficial microbes found in and around the human body that support optimal digestive function and overall wellness in a variety of ways. More recently, scientists have been looking into the connection between gut microbes and successful weight management, and several studies point to the benefits of probiotics for weight loss.
After analyzing the findings from over two dozen clinical trials involving nearly 2,000 healthy adults, researchers in China reported that taking a daily probiotic supplement was linked to weight loss as well as a reduction in body mass index . Not only that, but participants lost even more weight when they consumed multiple typesof probiotic bacteria, and on a regular basis.
Similarly, clinical trials involving the probiotic Lactobacillus gasseri BNR17 revealed that overweight and obese adults who received the probiotic experienced a reduction in waist and hip circumference as well as a decline in overall body fat.
Another study involving more than 40 patients who had recently undergone gastric bypass surgery also points to the benefits of probiotics for healthy weight management. Researchers discovered that patients who received a daily dose of Lactobacillus bacteria attained significantly greater percent excess weight loss when compared with those in the control group.
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.
Mayo Clinic Q And A: Probiotics Gut Bacteria And Weight Is There A Connection
DEAR MAYO CLINIC: Ive read some research that indicates one possible contributing factor to obesity is the balance of bacteria in a persons gut. In someone who is obese, is it possible to right that balance by taking a probiotic supplement, such as Lactobacillus gasseri, in conjunction with a balanced diet and exercise?
ANSWER: It is true that the gut bacterial population in people who are obese is different from the population in people who are lean. Whether this difference contributed to obesity, however, or is a consequence of obesity is unknown. The research on this subject so far hasnt yielded clear answers. Although taking a probiotic is unlikely to cause harm, it may not help fight obesity.
First and foremost, its important to understand that weight gain is essentially a function of energy imbalance. You gain weight when you take in more calories than your body burns. And there is some evidence that bacteria in the gut play a role in how efficiently the body extracts energy from the food that reaches the small intestine.
Your digestive tract, also called the gut, contains trillions of bacteria. Many of those bacteria play a number of useful roles in the body, including metabolizing nutrients from food. While much of the bacteria in the gut are valuable, some are not. There have been studies done about how an imbalance between good and bad gut bacteria could contribute to certain medical disorders.
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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 its very complex. Its 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, were 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 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 wasnt dramatic.
How To Choose Good Weight To Lose Weight
In the market today, it has been established that there exist a variety of probiotics and strains. Each of these probiotics do not work in the same manner. They are formulated for different purposes.
While shopping check the label for details like strains, number of CFU expiry date, what it is meant for etc.
The label is the most basic yet very important evaluation criteria. Also look around for evidence, testimonials or studies that say that whatever you are yet to buy works.
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Probiotics For Weight Loss: Can These Supplements Help You Lose Weight And Belly Fat
If you are unaware of what probiotics are and some of their benefits and someone suggested that you use probiotics for weight loss, you might be surprised and confused. In this article we are going to look into questions related to this topic questions such as what kind of probiotics for weight loss should you look out for,how to use probiotics for weight loss,how to take probiotics for weight loss, and probiotics for mens weight loss as well as womens weight loss among others.
Probiotics And Weight Loss: Can Probiotics Help You Lose Weight
Reviewed byAnthony Dugarte, MD
Can a healthier gut help you lose weight? Maybe. Research suggests that probiotics might help you reach your goals.
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Oftentimes, it seems everyone is on the hunt for the next diet or weight loss pill. Can probiotics help?
Probiotics have increased in popularity due to their numerous health benefits ranging from reduced gastrointestinal symptoms to mental health support.
But is weight loss one of them?
While more research is needed, the science surrounding probiotics and weight loss appears to be encouraging.
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What Is The Proposed Mechanism Of Probiotics Impacting Your Weight
The idea behind probiotics positively impacting the gut microbiota is that the existence of certain bacteria can interact with nutrients to impact the metabolism of these nutrients, and release bioactive compounds to influence energy metabolism and immunity. It is also proposed that the absence of certain bacteria can impact fat mass.
In one study, women who were on a daily calorie reduction of 500 calories, and who were also taking a probiotic strain of Lactobacillus rhamnosus CGMCC1.3724 combined with a prebiotic saw a decrease in body weight. The proposed mechanisms were a reduction in fat mass as well as circulating leptin levels.
Some Strains Of Probiotics Can’t Survive Long Enough To Bring About Effective Weight Loss
There are lots of different types of probiotic bacteria that companies use in their drinks and supplements. Some are more potent than others, with a higher chance of creating the right reactions in the gut. Others may not be hardy enough to make it that far. It isnt just the shell of the capsule that needs to be strong here. The living bacteria within have a shelf life and this means a risk of ingesting dead strains. There is also the problem of refrigeration. Some strains need constant refrigeration to survive, which is fine for yogurts and related drinks at home. But factor in the product being in transit or displayed in a store for extended periods of time which results in a high chance that the product may no longer helpful. One would now be drinking a sugary yogurt drink and gaining weight due to the inactive ingredients.
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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 .
Other Benefits Of Probiotics
Throughout this post, weve explored the relationship between probiotics and weight loss. But, these live microorganisms have a lot to offer. They have marvelous potential to improve our health in more ways than one. Some of their health effects include:
- May cure antibiotic-associated diarrhea
- Management of irritable bowel syndrome
- Reducing gas, bloating, constipation
- Management of anxiety and depression
- Lowering LDL cholesterol
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Are Probiotics Useful For Weight Loss
Although research is ongoing, studies have shown that probiotic supplementation may promote weight loss and prevent weight gain in humans.
A 2018 systematic review and meta-analysis that included twelve randomized controlled trials and 821 participants found that those who received probiotic supplementation had more significant reductions in body weight, waist circumference, body fat, and BMI than control groups.
Participants who received higher doses of probiotics and those who received a single strain rather than multiple strain probiotics saw greater body fat loss.
A 2019 systematic review and meta-analysis that included 105 articles and 6,826 participants also found that probiotic treatment led to reductions in body fat, waist circumference, and BMI.
The review found that most of these improvements resulted from treatments containing bifidobacteria , Streptococcus salivarius subsp. thermophilus and lactobacilli .
Additionally, some research suggests that probiotics may help protect against weight gain.
A small 2015 study that included 20 men without obesity found that the men who supplemented with the multi-strain probiotic VSL#3 gained less weight and body fat when following a hypercaloric, high-fat diet for 4 weeks compared to men who took a placebo.
think that probiotics may promote weight loss by:
- increasing the amount of producing bacteria, which increase fatty acid oxidation and decrease fat storage
- influencing appetite and metabolism
Probiotics And Weight Gain
Basing on some studies, there are very many types of different species of bacteria strains that could lead to weight gain. An example is the Lactobacillus.The studies are not exhaustive:e most are constrained to the genus Lactobacillus and Bifidobacterium. The weight gain in this case may be as side effect or a benefit. For adults who want to lose weight it is a side effect and for low-weight infants it is a benefit.
From literature review it is evident that there might be limitations of the size of the samples and limited follow up. The species and strains of probiotics that have been studied mostly are the Saccharomyces cerevisiae var boulardii and Enterobacter halii.
Following continuous study on the strains Saccharomyces cerevisiae var. boulardii and Enterobacter halii, elucidation has been made concerning their effects on weight gain.. Other Strains that have been shown to cause weight gain include Lactobacillus acidophilus, Lactobacillus fermentum and Lactobacillus ingluvei.
However, other strains such as the Lactobacillus gasseri and Lactobacillus plantarum have a higher likelihood of causing weight loss on the other hand. Lactobacillus rhamnosus, according to a study publication in the British Journal of Nutrition , also improves weight loss.
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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.
Do Probiotics Make You Lose Weight
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The Link Between Probiotics And Body Weight
Although there is still uncertainty on how probiotics affect our body weight, two recent studies indicate that there is a connection. The first study, published in 2018, asks: “Is It Time to Use Probiotics to Prevent or Treat Obesity?” and goes on to examine the link between gut health and obesity or the conditions that lead up to it, including weight gain, such high blood sugar, metabolic syndrome and insulin resistance.
The authors state: “Several studies have shown that in individuals with obesity, the gut microbiota composition can be significantly different from that of lean individuals,” and they posit that your gut ” bacteria can exert a fundamental role in modulating energy metabolism,” and pose “that modifications of gut microbiota composition can be associated with increases or reductions of body weight and body mass index. Based on this evidence, manipulation of the gut microbiota with probiotics has been considered a possible method to prevent and treat obesity.”
A subsequent study in 2019 in the British Medical Journal, examined the effect of “oral intake of bacterial probiotics on 15 variables related to obesity, diabetes, and non-alcoholic fatty liver disease.” The analysis found that “probiotics consumption improves anthropometric parameters and BMI,” as well as improving blood sugar, chronic inflammation, and triglyceride levels in the blood, as well as liver function.
What Are The Side Effects Of Too Many Probiotics
Lets assume you go overboard and start eating too much yoghurt and/or supplements. What happens to the human body and to your digestive system? Is it okay to overdo things and simply eat as much as you want without looking into your daily intake levels? Unfortunately, its never a good idea to overdo probiotics consumption because it can have a negative impact on your overall health.
Just like water or anything else, too much of something can lead to side effects. What are some of the side effects a person may deal with as they start overconsuming probiotics?
Side effects can include:
- Digestive Problems
- Yeast Allergies
These side effects will vary from person to person, but its important to regulate how much is consumed on a daily basis. Yes, there is such a thing as too many probiotics and it shouldnt be taken lightly. The average person needs to start slowly and only eat a small amount as a way to get their daily intake.
If the body does start showing signs of side effects, please stop as soon as possible and start adjusting based on how your body reacts.
Final thoughts
Here is a useful infographic outlining more about probiotics and their benefits:
Do you think probiotics make you gain weight or reduce weight? Please leave your thoughts in the comments below.
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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:
Takeaway From Can Probiotics Help You Lose Weight
So, can probiotics help you lose weight? As mentioned above, there isnt a clear enough answer at this time. More research is needed to understand the impact of different probiotic strains on body weight and fat mass. The strain and dose seem to still be the most important factor in the determining the effectiveness.
However, that being said, I highly recommend focusing on including more probiotic-rich foods in your diet. So, here is a delicious recipe, packed with both prebiotics and probiotics to kickstart your food-rich probiotic journey!
If youre struggling to find success with your weight loss and want expert guidance, contact me to set up a 20 minute free consultation for my weight loss program.
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The 5 Best Probiotic Supplements For Weight Loss
When it comes to buying a quality probiotic supplement, don’t skimp. Always look for those that conduct third-party testing and have trusted quality, efficacy, and purity. “Probiotics have to be alive for them to work, so inexpensive, low-quality supplements, especially when it comes to probiotics, are not worth taking,” says Foroutan.
