Probiotics Help To Lose Weight

You’ve pbably seen pbiotics in food, cosmetics, and even pet food. You may have heard that pbiotics live in your gut as part of your digestive system. You may know that they are good for your overall health and wellness. But what about pbiotics for weight loss? Do they work for this purpose? 

Pbiotics are bacteria found in your gut that help you digest your food effectively along with other health benefits. The word itself gives a clue about their helpfulness—p means for, and biotic means life (Kerry, 2018).  

You have trillions of these micorganisms in a healthy gut with different strains, weights, and mechanisms of action. Researchers have found that both live and dead gut bacteria have jobs to do in the body, though live strains are more effective (Plaza-Diaz, 2019).

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One of the most important jobs of your gut flora or intestinal bacteria is to form a barrier against viruses, bacteria, and other infectious organisms, as well as dangeus substances taken into your body. Researchers found that these beneficial bacteria impact your digestive health and the way you pcess the food you eat. They also found that pbiotics affect many aspects of health, including (Kerry, 2018):

The most common natural source of pbiotics is fermented foods and beverages. Fermentation is a pcess food and drinks go thugh where bacteria and yeast break down components and change the texture, smell, taste, appearance, and structure of the food or drink (Marco, 2017). 

Almost all foods can undergo fermentation: fruits, vegetables, dairy and meat pducts, grains, and honey. It is difficult to measure the exact amount of pbiotics in natural food pducts (Marco, 2017).

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You can also buy pbiotic supplements. The U.S. Food and Drug Administration (FDA) regulates medications, but most pbiotics are marketed as supplements which means they don’t need FDA appval. Pbiotic supplements can’t make any health benefit claims about what their pduct does (for instance: lowering your risk of diabetes or helping you lose body weight) without the permission of the FDA (deSimone, 2019). 

One additional appach is to feed the pbiotics you already have. Many of the beneficial bacteria we have in our gut feed on fiber that comes fm plants. By incorporating a wide range of fruits, veggies, and other plants into your diet, you can help the naturally occurring pbiotics in your gut thrive (Holscher, 2017).

Maintaining a healthy weight is a complex interplay of how much food you eat, what types of food you eat, exercise patterns, and genetics. There’s been a lot of research on how weight gain, a high amount of belly fat, an elevated body mass index (BMI), and obesity impact health, especially with diseases like diabetes, conary artery disease, and hypertension. 

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About 20 years ago, scientists began studying how gut bacteria impact metabolism, insulin resistance, and fat storage in the way they break down, absorb, and store nutrients fm food. At the same time, other researchers looked at the link between obesity and the overuse of antibiotics, which kill off good gut bacteria, along with infectious bacteria. They found that a healthy gut balance with more beneficial bacteria and lower rates of bad bacteria affected the health of the body by lowering inflammation, weight gain, and the effects of chnic diseases (Aoun, 2020).

Scientists hypothesize that a better balance of good bacteria (pbiotics) in the digestive tract may help the intestines digest, absorb, store and metabolize food more effectively. Some beneficial pbiotics work by contlling appetite, while others inhibit fat storage. These impved functions might help with weight management and eventual weight loss (Abenavoli, 2019).

Animal studies of Lactobacillus strains, especially L. Casei strain Shita (LAB13), L. Gasseri, L. Rhamnosus, L. Plantarum, and Bifidobacterium strains B. Infantis, B. Longum, and B. Breve B3 were successful in lowering weight gain and reducing fat accumulation. Researchers then used these strains in studies on people (Schutz, 2021).

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Studies were done on multiple gups of people with and without obesity: children, men, and pregnant, pre-menopausal and post-menopausal women using Lactobacillus gasseri and  Lactobacillus rhamnosus strains. Most showed impvement in their gut micbial composition, inflammatory markers, body weight, and a lowered body mass index (BMI). Other studies used Bifidobacterium with similar results (Schutz, 2021). 

However, in these studies, not all pbiotics worked for weight loss and reducing body fat, even if the same strains were used (Abenavoli, 2019).

The bottom line is the scientific jury is still out on taking pbiotics to lose weight. There are three main reasons why there’s no definitive answer yet:

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The World Gastentelogy Organization recommends that you speak to your healthcare pfessional before taking a pbiotic supplement to guide you to a specific pbiotic strain, dose, timing, storage of the pbiotic, and length of use, whether for weight loss or other health issues (WGO, 2017).

If you have any medical questions or concerns, please talk to your healthcare pvider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn fm medical societies and governmental agencies. However, they are not a substitute for pfessional medical advice, diagnosis, or treatment.

Every article on Health Guide goes thugh rigous fact-checking by our team of medical reviewers. Our reviewers are trained medical pfessionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.Research continues to uncover ways in which your digestive health impacts upon your overall wellness. Online personal trainer Andrew Cate examines the connection between probiotics and your level of body fat.

Probiotics For Weight Loss & Metabolism

What are probiotics? Normally, hundreds of different bacteria and other microbes live in your intestines, helping to boost your digestive processes and improve your immune function. However, a number of lifestyle factors are believed to disturb the balance of “good” versus “bad” bacteria in your digestive tract, such as antibiotics, a lack of dietary fiber and an excess of processed foods. Probiotics are natural micro-organisms added to food or taken as a supplement. They may offer some protection from harmful bacteria and may help improve the intestinal environment. The probiotics work alongside your own “good” bacteria and may help to improve symptoms such as diarrhea. There is also emerging evidence to suggest that probiotics may play a role in weight management. The research A recent study published in the European Journal of Clinical Nutrition found that probiotics do provide some help with fat and weight loss. Overweight subjects who were given a daily supplement of the probiotic Lactobacillus gasseri in fermented milk for 12 weeks reduced their abdominal and subcutaneous fat levels by an average of 4.6 percent and lost 1.4 percent of their body weight compared to control subjects taking a placebo. Small reductions in BMI, waist and hip circumferences were also recorded. This follows on from previous research which suggests that intestinal microbes may have an important role in body weight regulation by influencing energy metabolism. The researchers believe that probiotics have the ability to establish themselves in the gastrointestinal tract, and alter the composition and metabolism of the intestinal bacteria. This potentially reduces the absorption of fat and increases the level of fat excreted through the faeces. The weight reducing properties of probiotics may also be due, in part, to changes in the inflammatory status of the body, although the authors acknowledge that additional research is needed to develop a better understanding of the mechanics of inflammation and weight control.

Lifestyle implications There are many different types of probiotic agents, and it’s important to note that the specific probiotic that demonstrated weight reducing properties in this study was Lactobacillus gasseri. The subjects consumed two 100 gram portions of fermented milk every day for 12 weeks, and the viable cell count was approximately 5 x 10(50 billion) colony-forming units per 100 grams. Probiotics are added to foods such as yoghurts and fermented milk drinks. They are also available as a supplement in capsule, liquid, powder or tablet form. The number of live micro-organisms in each product can vary dramatically, so check the label for more details.Some probiotic strains may help support weight loss and provide other health benefits, including to your heart, immune system, and digestive system.

There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Body weight seems to be related to the balance of these two families of bacteria (

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People with obesity tend to have less diverse gut bacteria than lean people. What’s more, those with obesity who have less diverse gut bacteria tend to gain more weight than people with obesity who have more diverse gut bacteria (

Some animal studies also show that when gut bacteria from mice with obesity were transplanted into the guts of lean mice, the lean mice developed obesity (

Probiotics seem to influence appetite and energy usage via the production of acetate, propionate, and butyrate, which are short-chain fatty acids (

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Strong evidence links obesity to inflammation throughout the body. By improving the health of your gut lining, probiotics may reduce systemic inflammation and protect against obesity and other diseases (

Summary Probiotics may reduce the number of calories you absorb from food. They also affect levels of hormones and proteins related to appetite and fat