Probiotics are live microorganisms that have health benefits when eaten.
Probiotics may improve digestive health, heart health and immune function, to name a few.
Gut Bacteria May Affect Body Weight Regulation
There are hundreds of different microorganisms in your digestive system.The majority of these are bacteria, most of which are friendly. Friendly bacteria produce several important nutrients, including vitamin K and certain B-vitamins.
Both human and animal studies have found that normal-weight people have different gut bacteria than overweight or obese people.
There are also some animal studies showing that when the gut bacteria from obese mice are transplanted into guts of lean mice, the lean mice get fat.
All of these studies suggest that gut bacteria may play a powerful role in weight regulation.
How Can Probiotics Affect Changes in Weight?
It is thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces.In other words, they make you “harvest” fewer calories from the foods in your diet.
- Release of GLP-1: Probiotics may help release the satiety (appetite-reducing) hormone GLP-1. Increased levels of this hormone may help you burn calories and fat.
- Increase of ANGPTL4: Probiotics may increase levels of the protein ANGPTL4. This may lead to decreased fat storage.
However, it is important to keep in mind that these mechanisms aren’t understood very well. More research is needed.
Probiotics May Help You Lose Weight and Belly Fat
Studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.Lactobacillus Gasseri
Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows the most promising effects on weight loss. Numerous studies in rodents have found that it has anti-obesity effects.Additionally, studies in Japanese adults have shown impressive results.
What’s more, belly fat was reduced by 8.5%. However, when participants stopped taking the probiotic, they gained back all of the belly fat within a month.
Some Probiotics May Prevent Weight Gain
Losing weight is not the only way to fight obesity. Prevention is even more important, as in preventing the weight from accumulating in the first place.In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain on a diet where people were overfed by 1000 calories per day.
Some Probiotic Strains May Increase the Risk of Weight Gain and Obesity
Not all studies have found that probiotics help with weight loss.One recent study reviewed 4 controlled clinical trials. It concluded that probiotics did not reduce body weight, BMI or body fat levels in overweight or obese adults.
However, this review study did not include many of the studies mentioned above.
Probiotics May be One Part of The Puzzle
Probiotics offer a wide range of health benefits.However, their effects on weight are mixed, and seem to depend on the type of probiotic.
At the end of the day, certain types of probiotics may have modest effects on your weight, especially when combined with a healthy, real food-based diet.
However, there are many other reasons to take a probiotic supplement besides weight loss.
They can improve digestive health, reduce inflammation, improve cardiovascular risk factors and even help fight depression and anxiety.