Best Tips For Taking Probiotics Daily
Ive hopefully explained probiotics, gut health, how it all relates to weight management, and types of food where probiotics can be found.
What more could there be to discuss?
Well, even though you have examples of where probiotics come from, there are some tips on how to get the most out of your probiotics!
Here is some helpful advice on how to take your probiotics so that you can really make them thrive:
1) Eat on an empty stomach: When we are hungry or havent eaten, our stomach acid levels are lower. Eating food that is high in probiotics on an empty stomach will allow for the most digestion possible! This means that less will be lost in the process.
2) Eat prebiotic fiber: Prebiotic fiber allows probiotics to really do their thing effectively. Some prebiotic fibers that you can eat include garlic, leeks, onions, and jicama.
3) Find foods that have multiple bacteria: There are tons of food available now that contain multiple strains of healthy bacteria for your gut. Look for these when looking into different kinds of probiotics.
4) Dont drink chlorinated water or use it for cooking: This sounds like a given, but you never know! Did you know that chlorine can be added to water in order to kill bacteria? This is bad because if its killing bacteria, it could be killing the bacteria in your probiotic as well!
Does Taking Probiotics Help You Lose Weight
Research on the effectiveness of probiotics for weight loss is mixed, but some studies show certain strains have helped people control their weight. Lactobacillus rhamnosus, Lactobacillus gasseri, and Bifidobacterium lactis have been tested in clinical trials and found to help with weight loss.¹ ² ³ More research is needed to show the connection between probiotic supplementation and weight loss.
So How Does Having Many Beneficial Gut Bacteria Affect Your Weight
They can actually affect how different foods are digested and can produce chemicals that support you to feel full. As a result, they can definitely affect your weight.
Since your bacteria line your intestines, the food that you eat comes into direct contact with them. This may affect what nutrients you absorb and how energy is stored in your body.
One study examined the gut bacteria in 77 pairs of twins, one of who was obese and one of whom was not. The study found that those who were obese had different gut bacteria than their non-obese twins. In particular, obesity was associated with lower gut bacteria diversity.
Other studies have shown that if the gut bacteria from obese people are put into mice, the mice gain weight. This suggests that gut bacteria could affect weight.
This may be due to the effect of bacteria on the digestion of different foods. For example, humans cant digest fibre, so its not absorbed into your blood, but instead travels to your intestines where certain gut bacteria do the digesting. By digesting fibre, these gut bacteria produce a number of chemicals that benefit gut health and possibly promote weight loss.
Finally, your gut bacteria can influence how dietary fats are absorbed in the intestines, which may affect how fat is stored in the body.
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Some Bacteria Trigger Weight Gain
Changes in gut bacteria may play a role in weight gain. For example, people with obesity tend to have fewer or less diverse gut bacteria than lean people .
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.
How does this happen? It might be due to how your gut bacteria interact with the cells involved in the digestive process. One study even found that overeating can trigger an increase in obesity-causing bacteria.
What’s The Connection Between Probiotics And Weight Loss
First things first, some important background on probiotics and weight loss from the pros:
“There are a few different ways that probiotics can help with weight loss, but to be clear, what we’re really talking about is gut health and how gut health affects weight and inflammation,” says registered dietitian nutritionist Robin Foroutan, MS, RDN, Integrative Medicine Dietitian and Spokesperson, Academy of Nutrition and Dietetics.
“Dysbiosis, an imbalance of good and bad microbes, creates inflammation systemically and in the digestive tract,” says Foroutan. Dysbiosis is unfortunately very common and can come about in a number of ways, including:
- taking antibiotics
- taking NSAIDS
- an unbalanced diet
In regards to an unbalanced diet, Foroutan is specifically talking about eating too much sugar and processed food, too much meat, not enough vegetables, and plant fiber, and not eating fermented foods.
“Excess inflammation in the body makes it really difficult to lose weight, and an unbalanced microbiome contributes to the type of inflammation that encourages weight gain and fluid retention and makes weight loss difficult.”
“Since probiotics help to rebalance gut microbes, they can help balance inflammation in the digestive tract and help weight loss efforts you’re already making be more effective.” Bottom line: Adding a probiotic supplement to your regime without getting rid of unhealthy dietary habits isn’t going to make a difference.
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Can Someone Get Probiotics From The Food
The simple answer is yes. There are specific foods that are rich in probiotics and can benefit our microbiome health. You can introduce this type of food and often eat them for dinner, snacks, lunch, or even breakfast. Below are top-rated foods rich in probiotics
|Gut bacteria in relation to body weight|
However, ensure you will create a healthy and balanced meal every time.
Gut bacteria in relation to body weight
Our digestive system has hundreds of microorganisms that aid break down the food that cannot get digested and turn to butyrate. Generally, the human gut is created with many bacterias comprising fusobacteria, firmicutes, verrucomicrobia, bacteroidetes, cyanobacteriatwo, and actinobacteria firmicutes and bacteroidetes influence much of our body weight.Besides, this bacterium tends to perform different functions which impact the overall health. For example, there is research that postulates that any change to gut bacteria composition might contribute to obesity and overweight in different ways like inflammation, insulin resistance, and fat storage.
How probiotics help when it comes to weight loss?
- They decrease inflammation by reducing the abundance of the lipopolysaccharide producers.
- Enhancing insulin sensitivity
- Influencing metabolism and appetite
- Increases the total amount of short-chain producing bacteria that decrease fat storage and increases fatty acid oxidation.
- Via reducing the fat accumulation
- Regulating the pro-inflammatory genes
Are There Any Risks Associated With Taking Probiotics For Weight Loss
There are some risks associated with taking probiotics. If you have a weakened immune system, you may be at risk for infection. It is also important to speak to your doctor before taking probiotics, as they may interact with certain medications.
Overall, probiotics are generally considered safe for most people. If you are considering taking them for weight loss, it is important to speak to your doctor first and choose a high-quality supplement.
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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.
How To Choose The Best Probiotic For Weight Loss
When choosing a probiotic supplement, it’s important to look for one that contains live and active cultures. You should also look for a supplement that contains multiple strains of bacteria. This ensures that you’re getting a broad range of benefits. Finally, make sure to choose a probiotic that’s specifically designed for weight loss.
There are many products on the market that claim to be probiotics, but they don’t all contain the right strains or concentrations to be effective.
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Probiotics May Help You Lose Weight Especially Belly Fat
Basically, a healthy balance of gut bacteria helps promote a healthy weight in three main ways :
Support healthy digestive function daily with Belly Fix.
How Do Probiotics Work
Probiotics 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 helpfulnesspro means for, and biotic means life .
You have trillions of these microorganisms 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 .
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 dangerous substances taken into your body. Researchers found that these beneficial bacteria impact your digestive health and the way you process the food you eat. They also found that probiotics affect many aspects of health, including :
- Immune system
Almost all foods can undergo fermentation: fruits, vegetables, dairy and meat products, grains, and honey. It is difficult to measure the exact amount of probiotics in natural food products .
You can also buy probiotic supplements. The U.S. Food and Drug Administration regulates medications, but most probiotics are marketed as supplements which means they dont need FDA approval. Probiotic supplements cant make any health benefit claims about what their product does without the permission of the FDA .
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Probiotic Supplements For Weight Loss During Menopause
Here are some ways probiotic supplements can help with weight loss:
1. Improved Digestion and Nutrient Absorption: Having a healthy gut flora can boost your nutrient absorption. This is because they will actually break down food particles that the body would not otherwise be able to digest on its own. These good bacteria also regulate metabolism and keep you from experiencing digestive issues like bloating and gas.
2. Healthy Weight Management: A healthy gut flora can help you manage your weight by regulating hunger hormones, reducing food cravings, increasing fat-burning enzymes, lowering inflammation in the body, reducing water retention, and improving insulin resistance which is linked to obesity.
3. Reduce Emotional Eating: If you are an emotional eater you might want to consider taking probiotics because there is a link between gut health and mental health. Healthy gut flora can boost mood, reduce anxiety, improve brain function, lower stress levels, regulate sleep patterns, and manage cravings for unhealthy foods.
There are different strains of good bacteria in probiotic supplements to help with weight loss. A good one to start with is Lactobacillus Acidophilus. Here are a few other types you might want to consider:
- Bifidobacterium Longum
- Lactobacillus Paracasei
- Lactobacillus Bulgaricus
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Body Weight Is Affected By Gut Bacteria
Two types of probiotics in the intestines, and , play a role in regulating body weight .
Bacteroidetes and Firmicutes make up 90 percent of the anaerobic bacteria in the intestines .
Obesity is essentially caused by taking in too many calories without burning them for energy.
Some people may be predisposed to obesity because of their gut flora, however .
Studies that have been conducted on humans as well as animals have determined that lean individuals have a different intestinal ecology than overweight people .
Basically, the flora in overweight people is more efficient at extracting and storing energy from their diets.
One study found that obese mice had diminished levels of Bacteroidetes and raised levels of Firmicutes compared with normal-weight mice .
This altered bacterial ecosystem develops after the mouse becomes obese. It is not necessarily a factor in the cause of obesity.
It is somewhat unclear exactly how the change in the balance of bacteria affects the use and storage of calories.
If body weight is affected by gut bacteria, can you influence body weight by changing the gut bacteria?
Some researchers have found that when intestinal bacteria from obese mice are transferred to lean mice, the lean mice gain weight .
In a study that was conducted on mice, researchers demonstrated that administration of a 8 strain probiotic formulation called VSL#3 changed the ratio of Firmicutes to Bacteriodetes in a way that was beneficial for weight loss .
What Exactly Is A Probiotic
Probiotics, first and foremost, are live microorganisms that occur naturally in the body.
First coined by Hinrich Henschel in 1879, the way we now know them was not determined until 1982 when Elisabeth Ulrich and colleagues at the University of Idaho helped create their current laboratory identification techniques. By now, there are over 15 different species of probiotics.
To top it all off, probiotics can be found living on humans and within our diet!
Thats right these organisms also lurk inside products like dairy or kombucha, which makes it possible to get them through foods! These bacteria are also found in fermented foods like yogurt, kefir, and kimchi.
They may be present in our body naturally or they can influence the number of helpful gut bacteria that we excrete.
When this happens, the effects are similar to when they are found in foods. Most importantly, probiotics have their own set of benefits!
Probiotics have been definitively shown in previous studies conducted by undergraduate researchers under the direction of co-authors Professor Drs. Veejer and Chu at NYU Langone Medical Center to help maintain your healthy gastrointestinal system specifically Elisabeth Ulrichs research is what has proven that these bacteria can even help prevent obesity, strengthen your immune system, and build immunity up to 23% better than people who didnt take probiotics.
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Probiotics Appear To Even Prevent Weight Gain
When it comes to weight loss, you also have to continue to focus on not regaining the weight back once you lose it. While more research is needed, a 2015 study published in the journal Obesity, found that a probiotic supplement taken over a 4 week period reduced weight and fat gain in participants who consumed 1,000 extra calories more than they needed each day. This could indicate that certain probiotic strains may be helpful in preventing weight gain.
According to their website, VSL#3, a commercial multispecies probiotic that contains 8 different strains of bacteria and has a potency of 450 to 900 billion colony forming units . It contains a variety of Streptococcus, Bifidobacterium, and Lactobacillus bacterias.
How Probiotic Supplements Encourage Weight Loss
Probiotic supplements contain bacteria that do not let the body absorb all the fat in the consumed food. It excretes the remainder of fat. This helps in fighting weight loss. Probiotics also release appetite-regulating hormones that help burn calories and fat faster.
Numerous people around the world have been relying on supplements to promote weight loss. There is an increased level of fat-regulated proteins that decrease fat storage. These factors can be attributed to a healthy gut which reduces inflammation, weight gain, and obesity.
Apart from consuming them as supplements, one can also gain probiotics naturally with fermented foods such as yogurt. Studies have proven that bacteria affect a persons metabolism and, therefore, their weight.
A study conducted on two pairs of twins suggested that the ones who were obese had a lesser variety of bacteria in their cards than the ones who were thinner. They feel more satiated and less hungry with their intake over time.
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