Probiotics have a lot of health benefits ranging from preventing bloating to aiding in digestion to enhancing immunity to whatnot but the big question is Do Probiotics help you lose weight?
Weight loss is a massive market and there are thousands of products out there. Yet people tend to turn to probiotics to get back in shape. But how effective can these natural supplements be for losing those extra kilos?
Let’s find out…
Do Probiotics Help You Lose Weight?
At the onset itself, I would state there is substantial evidence and research to suggest that Probiotics can be a great help in reducing body weight.
Having said that, I would also like to mention here that it is a few probiotic strains that can help you lose weight. As a matter of fact, there are some strains that can actually be counterproductive and make you gain weight.
How Do Probiotics Help Lose Weight?
Even if you are not someone who likes kombucha or kefir, it is quite possible that you have consumed a healthy dose of probiotics such as yogurt, pickles, and other fermented foods.
As a result, your gut gets flooded with many micoorganisms that hellp produce important nutrients such as Vitamin K and B vitamins that help break down fiber which your body find difficult to break down.
However, the real fun begins when some microorganisms get teamed up with probiotics. And here’s how they can help you lose weight:
Helps Maintain Body Weight
According to research, there seems to be a direct relation between gut bacteria and body weight regulation.
I must mention here that there are two main categories of good gut bacteria that include:
- Bacetroidetes and
What is interesting is that your body weight stands related to the balance in between these two bacterias.
According to human and animal research such as those published in 2020, 2019, and 2016 clearly indicate that people that have moderate body weight have different gut bacteria than those that are overweight or obese.
In a couple of studies, it has been established that people who are obese often have more Firmicutes and fewer Bacteroidetes. However, a 2020 study established there was no correlation between the two bacterias and obesity.
Suppresses Appetite and Reduces Fat Absorption
Even though a lot more study is required to establish the real connection between probiotics and body fat, there are certain theories that actually back up this claim that probiotics are good for losing weight.
There are a couple of studies that support the fact that probiotics may affect acid function in your stomach and curb appetite accordingly.
One of the latest of such studies was done in 2020 that actually supports such claims. What you need to understand is that probiotics may help release appetite-suppressing hormones like of which include peptide YY. What it also means is that if your body has a high level of such hormones, it should be able to burn more calories and fat easily!
Not just this, there is a study that also backs up the claim that probiotics may reduce fat absorption from food. Bacteria strains such as those in Lactobacillus are known to be particularly effective at it.
Cuts Down Risk of Inflammation and Obesity
One of the most important benefits of taking probiotics is that it may lower the risk of obesity by increasing the level of fat-regulating proteins in your body.
One of the most interesting things to take into account is that certain proteins like angiopoietin-like protein 4 can help your body to store less fat. And the best part is that probiotics tend to increase such proteins in your body.
What you need to keep in mind is that excess body weight or obesity leads to inflammation. Thus by reducing body fat and weight, probiotics ensure significant help in reducing inflammation. It’s worth mentioning here that probiotics are a massive help in dealing with IBS or inflammatory bowel syndrome.
Which Probiotic Strains Promote Weight Loss?
Even though there are a couple of probiotic strains, not all of them are effective as far as losing weight is concerned. Some of the best performing strains in this regard include the following:
As far as losing weight is concerned, it is the Lactobacillus strain that works better than any other strain. According to research, Lactobacillus strain supplementation can help reduce body weight, BMI and fat percentage within a few weeks.
Some of the most effective strains include:
- Lactobacillus gasseri
- Lactobacillus amylovorus
- Lactobacillus fermentum
- Lactobacillus sakei
Even though there’s been less research on Bifidobacterium strains, results have been extremely encouraging as far as weight loss is concerned.
Two of the most effective strains include:
- Bifidobacterium animalis subsp. lactis
- Bifidobacterium bifidum
Probiotics That Can Make You Gain Weight
Even though some probiotics can be great for losing those extra pounds, there are some that can actually be counterproductive or make you pile on a few extra kilos. Thus, you need to be cautious while taking them.
Here’s an example:
While Lactobacillus gasseri BNR17 can help lose weight, another variation of this same strain or Lactobacillus gasseri L66-5 can make you put on weight. Why this happens is still a mystery and a lot more research is needed to establish the real reason behind it.
Some of the weight gaining strains include the following:
- Lactobacillus gasseri L66-5
- Lactobacillus acidophilus
- Lactobacillus fermentum
- Lactobacillus ingluviei
There are a lot of studies that back up the claim that probiotics can help with weight loss. According to various studies some of the most effective strains for losing weight include Lactobacillus gasseri, Bifidobacterium, and VSL#3 families.
At the same time, you need to keep in mind that certain strains such as Lactobacillus gasseri L66-5 can lead to weight gain and you must avoid them if your goal is to get slim and thin.