Do Probiotics Help With Weight Loss
While good bacteria aid in the breakdown of nutrients and the production of energy from food, there is no conclusive evidence that taking a probiotic supplement or eating foods containing probiotics can help you lose weight. Heres what some studies have discovered:
Visceral fat wraps around your organs and can interfere with hormone function. It is linked to obesity and contributes to insulin resistance and type 2 diabetes. One clinical trial found that people with a lot of visceral fat could lose some of it by drinking 200 grams of probiotic-containing fermented milk every day for three months.
However, other studies using specific probiotic supplements yielded inconclusive results. Some probiotic strains were linked to weight loss, while others were not.
Overall, the best probiotics for weight loss may be determined by a number of factors, such as:
Your starting weight
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.
The Benefits Of Prebiotics And Probiotics For Weight Loss
Much of what happens with your body starts in your gut, which is why prebiotics and probiotics have risen to the top of the list in the health and fitness world. So what are they, and how can they benefit you?
Prebiotics: A type of fiber that the human body cannot digest. They serve as food for probiotics, which are tiny living microorganisms, including bacteria and yeast. Both prebiotics and probiotics may support helpful bacteria and other organisms in the gut.
Probiotics:Microorganisms naturally present in the digestive tract that aid in digestion and reduce inflammation. Live bacteria that when consumed, may provide a health benefit. A common misconception is that all bacteria are harmful germs, but not all bacteria are bad. In actuality, bacteria can be broken down into two categories: good bacteria and bad bacteria. Good bacteria help your body digest food and produce nutrients, and we always want a healthy number of good bacteria in our bodies at all times.
A few general benefits of probiotics:
- They help maintain the delicate balance between the good and bad bacteria in your gut microbiome, which is made up of trillions of bacteria and is considered a key to overall health.
- The good bacteria form a mutually advantageous relationship with your body. For instance, some probiotics help break down the food we eat and provide digestive support.
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The Right Diet May Improve Your Gut Microbiota And Your Health
Probiotics main claim to fame is enhancing your goodbacteria and keeping you in tip-top health. Even if a supplement wont causethe weight to fall off, should you take one anyway for your gut health?
What researchers do know is this: Healthy diet first,supplement second. A balance of healthy sources of proteins, fats andcarbohydrates is the most important factor in maintaining good gut bacteria. Thefriendly bacteria survive and thrive when fed high-fiber foods.
A low-fiber diet ,though, reduces the number of good bacteria.
Since a low-carb diet doesnt offer enough nutrition for the good bacteria, the gut microbiota blend shifts, and the beneficial ones get depleted. The bad bacteria then begin to take over, says Dr. Cresci.
In one study, researchers found that the bad bacteria consumed the protein and produced byproducts linked to higher rates of colon cancer.
So while the jury is still out on whether probiotics canlead to weight loss, its clear, once again, that a healthy diet is key. Ahigh-fiber diet can help you maintain gut and overall health. For somepeople, a probiotic could work alongside a nutritious diet to shore up guthealth. Talk to your doctor to see if its right for you.
Studies In Experimental Animals
Most of the studies carried in experimental animals have clearly demonstrated that administration of probiotics can be effective in the prevention and treatment of obesity. Moreover, it is shown that the benefits for body weight are frequently associated with favourable metabolic effects. However, not all probiotics have the same activity it was found that the impacts on body weight, fat mass, glucose metabolism, inflammatory markers, plasma and hepatic lipids, or plasma cholesterol levels are strictly species and strain specific , and in some cases, they can induce a paradoxical effect favouring weight gain .
Similar results were obtained when Lactobacillus paracasei CNCM I-4270 and Lactobacillus rhamnosus CNCM I-3690 were used . Although with slight differences, both probiotics significantly attenuated high-fat diet-induced weight gain, improved glucoseinsulin homeostasis, and reduced hepatic steatosis. They also reduced the infiltration of pro-inflammatory macrophages into adipose tissue. As macrophage infiltration is an underlying cause of chronic adipose inflammation, insulin resistance and other obesity complications , this finding is consistent with the improvement of glucose homeostasis and the reduction of fatty liver disease seen in probiotic-treated animals. Finally, both probiotics induced significant modifications of the gut microbiota composition, particularly an increase in Barnesiella with a relevant amount of faecal acetate.
Can Probiotics Really Help With Weight Loss
Probiotics have been touted as a treatment for everything from asthma and allergies to diabetes and even skin ageing. While there is much hype there are also some encouraging findings from clinical studies across a range of conditions including their use in aiding weight loss and in the fight against obesity. We examine the evidence to separate the facts from the hype.
What Science Says About Probiotics And Weight Loss
Kahan says that many studies have found a correlation between good gut bacteria and healthy weight. “In general, heavier patients tend to have more of the unhealthier bacteria, and less of the good, healthier bacteria,” he says. People who are thinner also have a wider range of gut bacteria, possibly indicating the importance of gut diversity to maintaining a healthy weight.
However, Abby Langer, R.D., says experts don’t know whether changes in weight cause differences in gut bacteria or whether it’s the bacteria itself that impacts weight.
“We cannot determine cause and effect,” Langer says to Men’s Health. “We dont know the whole story.”
But there’s still not enough evidence to suggest that taking probiotics can lead to weight loss, in part because there’s a complicating factor at play: we can’t tell whether people with good gut bacteria have it organically, or if it’s a result of their diets.
“When you consider bacteria, you have to consider two sides of the equation: One side is the bacteria in your gut, and the other is the bacteria in your food sources,” Doerfler says. Additionally, Kahan says that most studies looking at the link between gut bacteria and weight loss have assessed animals, not human subjects.
“People who weigh less typically have diets with more plant-based foods, which are good for weight loss and have the benefit of growing good bacteria,” saysDoerfler.
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L Rhamnosus For Weight Loss
Another type of Lactobacillus bacteria that shows promise for helping to lose weightespecially for womenis Lactobacillus rhamnosus.
In a study, female participants who consumed L. rhamnosus for 24 weeks lost more weight, and showed sustainable weight loss, than those in the placebo group. Interestingly, there was little difference in weight or body fat percentage among the men in either group. This suggests that L. rhamnosus may be especially beneficial for weight loss in women .
The Health Benefits Of Prebiotics And Probiotics
While the benefits of probiotics were once thought to be restricted to gut and digestive health, new research on the gut-brain axis connects your microbiome to the health of the brain, immunity, bone density, blood sugar, and even your mood.
When the bacteria in the intestinal tract is off, it not only can affect your health, but it can also contribute to weight gain or make weight loss more difficult because your gut bacteria are connected with both your metabolism and digestive system.
This might be due to how gut bacteria interact with your cells and digestive process. One study found that simply overeating can tip the scale in favor of bad bacteria. This means these bacteria can harvest even more calories from the increased intake of food to be turned into energy and body fat.
Gut bacteria also play a role in appetite regulation. When the “good” bacteria outnumber the “bad,” the levels of short-chain fatty acids increase in the gut, triggering the production of hormones that regulate appetite. So, if these hormones are out of balance, then your body might not get the signal that you are full. The result can be a vicious weight-gain cycle, and thus the importance of regulating your gut bacteria with probiotics for weight loss.
Many probiotic foods exist to help with weight loss and overall gut health, and prebiotics and probiotics also exist in supplements.
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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.
Best Probiotics For Women
While probiotics are beneficial for everyone, certain probiotics are particularly good for women. These probiotics can boost fat burn and help you reach your goals faster.
These particular strains are also great for your digestive system your immune system your cholesterol levels your vaginal health and suppressing cravings.
This brief video is packed with information about the best probiotic strains for women:
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The 7 Best Probiotic Strains For Weight Loss
Probiotics may be microscopic, but they enormously important for your health. Modern research shows that a healthy gut is crucial to your mental health, immune system, skin, and even your metabolism.
Did your ears perk up when I mentioned metabolism? If so, read on to learn more about what we think are the best probiotic strains for weight loss.
Can Probiotics Help Support A Healthy Weight Here’s The Science*
Your gut is a teeming warehouse of trillions of bacteriasome of those are good and protective while others are not. When everything is functioning optimally, your body is able to maintain a healthy balance. But it doesn’t take much to throw it out of whack.
When the bacteria in the intestinal tract lack in volume or diversity, or the wrong types of microorganisms starts to flourish, it not only can affect your health, but it can also make healthy weight maintenance more difficult. Why? Because your gut bacteria are intricately connected with not only your digestive system, but also your metabolism and whole-body health.*
How do you care about your gut microbiome mix proactively? A probiotic supplement that contains science-backed strains of good bacteria can help maintain or restore a healthy microbial balance to your digestive system.* These supplements deliver certain probiotic strains, such as those from genera Lactobacillus and Bifidobacterium, and when taken regularly, they lay down the good bugs you want in your gut, and over time, your health will thank you for it.*
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What’s The Connection Between Probiotics And Weight Loss
First things first, some important background on probiotics and weight loss from the pros:
“There are a few different ways that probiotics can help with weight loss, but to be clear, what we’re really talking about is gut health and how gut health affects weight and inflammation,” says registered dietitian nutritionist Robin Foroutan, MS, RDN, Integrative Medicine Dietitian and Spokesperson, Academy of Nutrition and Dietetics.
“Dysbiosis, an imbalance of good and bad microbes, creates inflammation systemically and in the digestive tract,” says Foroutan. Dysbiosis is unfortunately very common and can come about in a number of ways, including:
- taking antibiotics
- taking NSAIDS
- an unbalanced diet
In regards to an unbalanced diet, Foroutan is specifically talking about eating too much sugar and processed food, too much meat, not enough vegetables, and plant fiber, and not eating fermented foods.
“Excess inflammation in the body makes it really difficult to lose weight, and an unbalanced microbiome contributes to the type of inflammation that encourages weight gain and fluid retention and makes weight loss difficult.”
“Since probiotics help to rebalance gut microbes, they can help balance inflammation in the digestive tract and help weight loss efforts you’re already making be more effective.” Bottom line: Adding a probiotic supplement to your regime without getting rid of unhealthy dietary habits isn’t going to make a difference.
Probiotics Improve Nutrition Absorption
Food is optimally digested when it is broken down into molecules that can be readily absorbed into the bloodstream for nourishment. Gut bacteria has a significant role in ensuring proper break down of food molecules.
In the process, probiotics also produce vitamins, enzymes, and short-chain fatty acids, all of which contribute to our digestion process and metabolism.
Beneficial bacteria help you absorb nutrients from all the food you eat, at the most basic level, which reduces hunger pangs and food cravings. You will tend to always feel unsatisfied and hungry if your body cant absorb adequate nutrition.
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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
Science Backing Probiotics And Weight Loss
There are many studies that have found a correlation between healthy weight, weight loss and good gut bacteria.
People, who are thinner, as per recent evidence, have a wider range of gut bacteria. This indicates the importance of gut diversity in maintaining a healthy body weight.
Certain probiotic-weight loss related studies have placed special emphasis on fiber intake. Plant fibers are indigestible by humans, but can be easily fermented by beneficial bacteria present in the gut.
These bacteria release short-chain fatty acids which improve nutrient absorption and digestion, in turn helping prevent weight gain.
Overweight or obese adults tend to have more of unhealthier bacteria, and less of good, healthier bacteria or probiotics.
Theres enough evidence to suggest that taking probiotics can lead to weight loss, and in fact prevent weight gain.
A recent research showed how fiber-rich foods produce fatty acids in the body. These chemicals are thought to increase levels of GLP 1, a hormone found in the intestines, which reduces hunger pangs and food cravings.
Another study involving mice found that a suboptimal gut flora could inadvertently lead to weight gain. When the gut microbiome from obese mice was transplanted in lean mice, the lean mice were seen to start eating more which resulted in weight gain.
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How Your Gut Bacteria Impact Weight Loss
Millions of bacteria are present in your gut as a part of your microbiome, a collection of more than 100 trillion microbes. These bacteria work together to help your body perform different functions, including :
Break down nutrients
Improve your immune system
Protect against disease-causing germs
When your gut bacteria become imbalanced, it instigates Dysbiosis, which causes various digestive problems such as inflammatory bowel disease and irritable bowel syndrome, along with allergies and brain disorders.
However, the exact mechanism by which bacteria affect your weight is still unknown. One study on twin sets discovered that obese people had less diversity of gut bacteria than those who were lean.
Other research has found that several bacteria strains may slow weight gain while some can reduce waist size. However, some researchers have been unable to establish a link between bacteria and weight.
Most scientists agree that bacteria have an impact on your metabolism. They accomplish this by assisting your body to make Vit K, Vit B9, Vit B7, Vit B12, as well as short-chain fatty acids and absorb magnesium, calcium, iron, as well as break down carbohydrates, and ferment fibers.
It is worth highlighting that these short-chain fatty acids can help your body tolerate sugar and use energy more efficiently. According to animal studies, they may also assist you to feel full and suppress your appetite.
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.
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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