Probiotics are live microorganisms that offer multiple health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria because they help maintain the balance of microorganisms in the digestive system. Probiotics are typically found in fermented foods like yogurt, buttermilk, idli, kimchi, and kombucha. They can also be consumed in the form of dietary supplements (1).
The best probiotic strains of bacteria are Lactobacillus and Bifidobacterium. These bacteria are naturally present in the human gut and play important roles in digestion, nutrient absorption, and immune function.
In this blog we will understand how probiotics help to reduce body fat and how regular consumption is the best way to lose weight.
How do Probiotics Affect Body Weight?
Probiotics help the body produce many important nutrients like vitamin K and certain B vitamins. Probiotics also help break down fibre which is difficult to digest in the body (2).
The two main probiotic bacteria which are important to weight loss are bacteroidetes and firmicutes. These two types of bacteria are found more in moderate weight people than obese or overweight people.
People who are obese often have lower levels of diversity in their gut microbiota compared to those who are lean. Additionally, obese people with less diverse gut bacteria tend to experience greater weight gain compared to their obese counterparts with a more varied microbiome.
How do Probiotics help to Lose Weight Fast?
• Helps in appetite control
One way probiotics help to lose weight is by appetite control. Probiotics may help to release the appetite-reducing hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). This helps people to burn more calories (3)
Some probiotics help to inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces. To simplify they help the body “harvest†fewer calories from the foods you eat.
• Helps to lower fat absorption
Probiotic bacteria present in the digestive tract can affect the way the body absorbs nutrients from food and uses them for energy. Probiotics aid in reducing the absorption of calories, particularly dietary fats, thereby boosting the excretion of bile from the body. This process ultimately encourages the reduction of belly fat.
One study found that adults who consumed probiotics for 12 weeks saw a significant reduction in both body fat mass and waist circumference compared to people who did not consume probiotics (4).
• Helps to decrease fat storage
Probiotics increase the circulation of the ANGPTL4 protein in the bloodstream, which controls the buildup of fats in the body. Elevated levels of this protein can result in decreased fat storage, consequently promoting weight loss.
A review study designed to find out the effects of probiotics on weight loss observed that probiotics can help people to lose weight and lower their body fat percentage (5).
• Helps to reduce chronic inflammation
Chronic inflammation is associated with obesity and metabolic disorders. Probiotics have been shown to reduce inflammation in the body, which may contribute to weight loss and improved metabolic health.
Which Probiotics Bacteria are Good for Weight Loss?
• Lactobacillus gasseri
Among the probiotic bacteria studied thus far, Lactobacillus gasseri has shown particularly encouraging impacts on weight loss. Multiple studies conducted have demonstrated their anti-obesity properties.
One large study conducted on 210 people with a significant amount of belly fat found that consuming Lactobacillus gasseri for 12 weeks reduced body weight, fat around organs, body mass index (BMI), waist size, and hip circumference. Their belly fat was also reduced by 8% (6).
• Bifidobacterium
Another probiotic bacteria that helps to lose weight and reduce belly fat is Bifidobacterium. A study found that those who took Bifidobacterium animalis subsp. lactis daily for 3 months lost significantly more belly fat and had reduced BMI and waist circumference, compared with those taking a placebo (7).
How to incorporate probiotics into the diet?
Choose yogurt that contains live and active cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus. Look for labels indicating "live and active cultures" or "contains probiotics." Pickled vegetables, such as pickles and pickled cabbage, can also contain probiotics. Opt for naturally fermented pickles rather than those made with vinegar, as the fermentation process produces beneficial bacteria.
Probiotic supplements are also a great option. They are available in various forms, including capsules, tablets, powders, and liquids. Choose a high-quality supplement that contains a diverse range of probiotic strains and follow the dosage instructions provided.
In addition to consuming probiotic-rich foods, incorporate prebiotic foods into your diet to support the growth and activity of beneficial bacteria in the gut. Prebiotic foods include garlic, onions, leeks, asparagus, bananas, and whole grains.
Conclusion
Probiotics offer multiple health benefits than reducing weight. Incorporating probiotics into the diet is the fastest way to lose weight. Probiotics supplements may not act as a traditional fat burner supplement, but they help to reduce body fat and prevent weight gain.
Lactobacillus and Bifidobacteria are the best types of probiotic bacteria that can help in weight loss. Try to incorporate probiotic rich foods like yogurt, fermented foods and pickles.
FAQs
1. Can gut health and digestion affect weight loss?
Yes, gut health and digestion can significantly impact weight loss by influencing nutrient absorption, metabolism, appetite regulation, and the balance of gut bacteria.
2. Is healing your GUT the secret to weight loss?
While improving gut health can aid weight loss by enhancing digestion and metabolism, it's not the sole secret; a balanced diet and exercise are also crucial factors.
3. What foods are good for gut health?
Foods beneficial for gut health include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, pickles, whole grains, fruits, vegetables, legumes, nuts, seeds, and foods rich in prebiotics like garlic, onions, bananas, and asparagus.
4. Does bad gut health lead to obesity?
While there's a correlation between poor gut health and obesity, it's complex. Factors like diet, lifestyle, genetics, and gut microbiota composition contribute to obesity development, alongside gut health.
5. How does gut health affect weight loss?
Gut health influences weight loss by impacting digestion, nutrient absorption, metabolism, appetite regulation, and the composition of gut bacteria, all of which can affect body weight management.