Gut Health And Weight Gain / Obesity: How Does That Work
Due to their ability to increase metabolism and hinder fat storage, the best probiotics can be a useful asset in the war against belly fat. However, they can also aid weight loss in other ways, simply by improving the state of your existing gut microbiome.
When your gut microbiome is out of balance, it can cause you to overeat and gain weight. It does this by triggering cravings for sugar and carbs.
This may seem like a ridiculous idea but that does not make it any the less true. When your microbiome is unbalanced, non-friendly bacteria and other pathogens build up to higher than normal levels.
This causes many problems and one of the things it can do is cause disruptions in insulin and blood glucose levels. These disruptions can lead to blood sugar crashes.
When this happens the brain picks up on the situation quickly and tries to rectify it by encouraging you to eat high-energy food
When the level of pathogens present in the gut becomes excessively high, it can also slow metabolism. This makes it much easier to gain weight. It also makes it a lot harder to lose it.
It’s not just about body weight though. When your gut microbiome is out of sync, it can impair immune function and cause a whole host of other woes, such as fatigue, that can seriously impair your quality of life.
The state of play in the gut affects the body in so many different ways some experts say the gut microbiome should be considered a human organ.
Probiotics For Males And Females
The effects of probiotics may be different in males and females.
In a 2014 study, researchers gave males and females with obesityLactobacillus rhamnosus. The results suggested that females lost weight and fat during the trial, and that they maintained the loss after study completion. The males in the study, however, did not.
A different study in people with Salmonella infection suggested that the effects of taking Lactobacillus plantarum varied according to sex. Although the study authors saw little evidence that this probiotic can treat Salmonella, they noted how males and females experienced the symptoms and clearance of the infection differently.
Scientists need to conduct more studies to establish whether or not probiotic therapy should be different depending on a persons sex.
shows that people with obesity have lower bacterial diversity.
A small 2019 study found that people following a low calorie diet for 15 weeks had changes in their gut bacteria. They also had a reduction in bacteria associated with atherosclerosis, which occurs when the arteries become clogged with plaque.
The links between weight and gut bacteria could indicate that probiotics may be able to support weight loss.
Some suggest that supplementation with synbiotics, using strains such as Lactobacillus gasseri, cause weight reduction in large independent studies. Adding certain fibers may increase these effects.
Commercial Probiotics Drinks And Foods May Be Loaded With Sugar
You may want to reconsider that kombucha drink from the store as it may be the reason why your weight loss journey is longer than you expected. Heres why. Commercial probiotic beverages and food, unfortunately, may be loaded with unhealthy sugars. And you know, taking too much sugar is a no-no in your weight loss journey .
Yogurt, for instance, apart from the flavorings and fruit additives, may contain added sugars. The fermentation process of kombucha requires sugar to feed the probiotic bacteria. While this may help improve the taste of these drinks, it does little to help with your weight loss journey. When shopping for a probiotic drink or food, consider those with low sugar content. Alternatively, avoid commercial probiotic drinks and foods.
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Probiotic Strains Daily Doses And Total Intervention Doses
Most of the studies using fermented foods for the intake of probiotics contained lactic acid bacteria as starter cultures, coming from the genus Lactobacillus and Bifidobacterium mainly.
On the other hand, we found a great diversity in terms of probiotic species and strains used to treat overweight and/or obesity. Most of the studies reported the probiotic/symbiotic formulations at the strain level, either using multi-strains or, single- strain in their formulations.
When used as single-strain, all probiotic interventions showed positive effects in decreasing body weight, BMI, waist circumference, body fat mass or fat percentage. These strains belonged to the genera Lactobacillus , L. gasseri BNR17 , L.gasseri SBT2055 , L. sakei CJLS03 and L. plantarum Dad-13 ), Bifidobacterium , B. animalis CECT8145 ) and Pediococcus .
The multi-strain combinations were multiple and are detailed in Table 1.
The probiotic amount and duration of the intervention studies varied, from a maximum dose of 5 × 1010 and the minimum dose of 1 × 106 , and from 4 to 36 weeks, respectively.
Can Probiotics Cause Weight Gain
While some probiotic species are noted for effects on weight loss, these effects may vary by strain. For example, while L. gasseri BNR17 showed weight loss effects in a clinical trial,³ L. gasseri L66-5 promoted weight gain in a different trial. This means its important to pay attention to the genus, species, and strain to find a product promoting weight loss.
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They Can Increase Infection Risk For Some
Probiotics are safe for the huge majority of the population, but might not be the best fit for everybody.
In unusual cases, the bacteria or yeasts found in probiotics can enter the blood stream and cause infections in prone individuals.
Those at biggest risk for infection from probiotics consist of individuals with reduced immune systems, extended hospitalizations, venous catheters or those who have undergone recent surgical treatments.
The threat of developing an infection is really low, and no serious infections have been reported in medical research studies of the general population.
It is estimated that only about one in one million people who take probiotics containing Lactobacilli germs will establish an infection. The risk is even smaller sized for yeast-based probiotics, with just about one in 5.6 million users getting contaminated.
When infections do occur, they normally react well to traditional antibiotics or antifungals. In unusual cases, deaths have actually happened.
Research likewise recommends that individuals with serious acute pancreatitis ought to not take probiotics, as this may increase the danger of death. What Kind Of Probiotics For Weight Loss
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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How To Take Probiotics For Weight Loss
In addition to taking a probiotic supplement for weight loss, you still need to do all the healthy things that are key to achieving and maintaining a healthy weight, which Foroutan says include:
- eat a healthy diet
- learn how to relieve stress
- get adequate restorative sleep
- establish healthy bowel function
With all that in mind, who’s ready to learn how these live microorganisms may be able to help you on the weight loss front? Read on for nutritionist’s insight and the research, along with five of their expert-recommended probiotic supplements.
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Probiotics And Prebiotics How They May Aid Weight Loss
Prebiotics are food components that are not digestible by humans but improve the gut microbiota. They stimulate the growth of gut-friendly bacteria and are a source of enrichment for probiotics. Prebiotics contain fibers that have fewer calories .
, a registered clinical dietitian, says prebiotic foods are rich in dietary fiber and take longer to digest. This makes individuals feel full throughout the day, helping them lose and maintain healthy body weight.
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Whats The Downside To Taking Probiotics
If youre beginning a probiotic supplement for the first time, some people report a temporary increase in gas or bloating. This usually subsides in a couple days, and then results in better digestion overall.
Taking a high dose of probiotics may result in side effects like gas, bloating or nausea. People who have immune dysfunction or other illness may be more susceptible to these side effects .
You can find probiotics in certain foods in fermented foods such as yogurt, kefir, kimchi, or any fermented vegetable. Many people choose to boost their gut bacteria from foods instead of a probiotic supplement.
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Does Gut Health Influence Weight
Research has shown that the bacterial makeup in individuals with obesity is less diverse than in individuals who are lean.
But it presents a chicken-or-the-egg questiondoes the microbial imbalance cause weight gain or does the extra weight somehow change the balance of bacteria?
Renowned integrative physician Robert Rountree, M.D., thinks the evidence is clear, “There is no question that the bacteria in our gut can affect our weight.”* He first cites animal studies, in which obese mice are given a fecal transplant from lean mice and, consequently, lose weight and body fat.*
This might be due to how gut bacteria interact with our cells and digestive process.
One study found that simply overeating can tip the balance in favor of bad bacteria. The problem? As Rountree explains it, “Certain bacteria are better at extracting energy from food than others.”
This means these bacteria can harvest even more calories from the increased intake of food, to be turned into energy and body fat.* A double weight-gain whammy, if you will.
In addition, gut bacteria play a role in appetite regulation and satiety .*
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 you might not get the signal that you are full.
Induction Of Metabolic Endotoxemia
Metabolic endotoxemia occurs when a persons microbiome in the gut fails to protect the body from absorbing toxins during the digestion of a meal or snack. When the bad gut bacteria increase and the good bacteria decrease, it leads to metabolic disturbances which may cause glucose intolerance, hepatic insulin resistance, and fat deposit.
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Final Thoughts On Using Probiotics For Weight Loss
Lifestyle modifications such as diet, exercise, and balanced sleep still remain the most important and effective therapies for obesity and related metabolic disorders. However, lifestyle modification results arent satisfying and obesity is still growing worldwide.
According to the studies weve presented in this article, therapeutic interventions with probiotics may offer novel treatments for obesity. Some specific probiotic strains such as the Lactobacillus and Bifidobacterium genera seem to be more effective than others. Further research is needed though to clarify all the probiotic species that are beneficial for weight loss.
Since probiotics for adults, women, and kids are safe, we can freely add them to our daily diet to promote our wellbeing and to provide our body the extra ingredient needed to achieve our weight loss goals. When probiotics are combined with a balanced diet, regular exercise, and quality sleep, you will manage to improve not only your body weight, but also experience a happier life!
Kim, D., Yoo, S. and Kim, W., 2016. Gut microbiota in autoimmunity: potential for clinical applications. Archives of Pharmacal Research, 39, pp.1565-1576.
Yan, F. and Polk, D., 2011. Probiotics and immune health. Current Opinion in Gastroenterology, 27, pp.496-501.
Mazloom, K., Siddiqi, I. and Covasa, M., 2019. Probiotics: How Effective Are They in the Fight against Obesity?. Nutrients, 11, p.258.
Why Prebiotics Are Important For Weight Loss
Prebiotics are non-digestible carbs which are consumed by the gut flora. While a lot of people lay more stress on probiotics compared to prebiotics, certain studies have revealed that prebiotics have a larger role to play than probiotics when it comes to weight loss.
1. Prebiotics can inhibit the absorption of calories into the body and prevent obesity and weight gain. 2.Regular consumption of prebiotics helps to reduce the percentage of body fat too.3. Also, prebiotics complement the activity of probotics and help the healthy bacteria to thrive.4. Boosts better absorption of nutrients into the body.
Thats why Rati Beauty Weight Loss program uses prebiotic-rich natural food in a lot of their recipes. Do check them.
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Load Up On Picked Cabbage
Like yogurt and kefir, vegetables that are fermentedespecially pickled cabbage, like sauerkraut and kimchiare reliable ways to pump up your probiotic ratio.
One caveat about pickled cabbage: Most of the products sold in U.S. stores have been through a heating process called pasteurization for safety, which can destroy both good and bad bacteria. So, if you really want to reap the fermentation benefits, look for unpasteurized products or make your own.
Probiotics And Weight Loss
The relationship between probiotics and weight loss is complex and the subject of ongoing research.
A 2021 scientific review of data suggests that the intake of probiotics could lead to weight loss over 12 weeks in combination with other healthy lifestyle habits, such as regular physical activity.
Another review looked at the relationship between obesity and the gut microbiome. Those with a higher body mass index may have reduced diversity in their gut microbiome. The review suggests the consumption of probiotics may alter the gut microbiome in ways that promote weight loss in people with high BMI by regulating appetite, metabolism, and energy expenditure.
other supplements , probiotics are not subject to the same regulations as medications or food. This lack of regulation applies to supplements.
Therefore, it is not always possible to ensure that the probiotic contains the bacteria strains and quantities a product may claim.
Additionally, many bacteria populations in a probiotic supplement may change over time due to storage conditions or temperature fluctuations.
A 2015 study reports very rare cases of unwanted bacteria-host interactions or other side effects of probiotics, usually in immunosuppressed people or those otherwise severely ill. The researchers note that taking supplements always poses some risk and that the safety of probiotics requires further study.
It contains multiple bacteria strains, including L. gasseri, L. rhamnosus, A. Senegal, and L. Acidophilus.
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Risks Of Probiotics For Weight Loss
While probiotics are generally safe, there can be some risks associated with taking them.
Quality. As a food product or supplement, probiotics donât go through the same rigorous testing as medicines, which means you canât be sure of the quality of the product youâre buying.â
Because there are fewer regulations with probiotics, it’s hard to tell exactly what you’re getting and if the product even has enough bacteria to have any impact on your body. There have also been reports of products that have different strains than what are listed on the label.â
Bacteria are also living organisms. If the product isnât made or stored correctly, or is close to its expiration date, the bacteria might not survive long enough to have any beneficial effect on your gut.
Different strains. Probiotic supplements often have different bacteria strains. As mentioned earlier, researchers are still unclear as to which strains may have the most effect on weight loss. This is important to keep in mind if you’re taking a probiotic specifically to help you lose weight.
Immune system problems. People who have compromised immune systems or severe diseases can get sick from taking probiotics. You should avoid consuming probiotics if youâre taking medications that suppress your immune system. It’s best to talk to your doctor first before taking any probiotic supplement.
Best Probiotics For Gut Health In 2022
Scientists are still trying to understand the causal relationship between bacteria and obesity. However, some animal studies indicate that changing the bacterial balance in a microbiome leads to weight loss.
Some research also indicates that probiotics help increase metabolism. They can also help you feel full longer, which reduces your cravings for foods that are rich in fat and carbohydrates. This is possibly the most crucial benefit since most people struggling to lose weight have difficulty managing their cravings.
Therefore, there is strong evidence that using probiotics to balance the bacteria in the gut can help with weight loss. A growing number of people are likely to take probiotics to lose weight after reviewing this research.
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How We Made The List Of These Probiotic Brands
Probiotics have many properties, including digestive system support, boosting the immune system, and regulating metabolism. We did complete research to find brands that provide probiotic formulations, and our top priority was the brands that offer weight loss qualities in their products.
Therefore, we made a list of brands selling probiotics for weight loss and reviewed their products according to our checklist. After going through the checks, we shortlisted the five brands with all the necessary qualities and features in their products.
Moreover, we described our checklist below to help you understand why we selected these five brands as the best ones to sell probiotics for weight loss.