Other Benefits Of Probiotics
Throughout this post, weve explored the relationship between probiotics and weight loss. But, these live microorganisms have a lot to offer. They have marvelous potential to improve our health in more ways than one. Some of their health effects include:
- May cure antibiotic-associated diarrhea
- Management of irritable bowel syndrome
- Reducing gas, bloating, constipation
- Management of anxiety and depression
- Lowering LDL cholesterol
- Management of eczema, rosacea, acne, and other skin disorders
Common Types Of Probiotics
There are dozens of different strains of bacteria in different probiotic supplements. According to Dr Perlmutter, there are just a few that are really beneficial for most people .
What he recommends, as well as many others, are bacteria from the lactobacillus acidophilus and bifidum bacterium families .
These are available in abundance in yogurt, kefir, and naturally fermented sauerkraut to name a few.
Its wise to eat a variety of fermented foods to ensure youre getting all the different strains you need. But if you dont like yogurt, adding a separate supplement is your best bet.
Probiotics Can Help Enhance Your Gut
“Probiotics can help you lose weight by improving your gut health,” say registered dietitian nutritionists Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, and co-founders of the 21-Day Body Reboot. “An unhealthy digestive system leads to an imbalance of gut microbes, and has suggested that this imbalance could contribute to obesity.” Of course, before starting a new probiotics regime, always consult with your doctor or nutritionist.
Delight In Dark Chocolate
The resentment of dark delicious chocolate is thought to assist decrease cravings as well as diminish food cravings for desserts (Scientists also think the stearic acid in dark chocolate can aid slow food digestion, more raising feelings of fullness (Interestingly, the basic act of scenting this treat could generate the very same impact. Can Probiotics Help You Lose Weight
One study observed that simply scenting 85% dark delicious chocolate decreased both appetite and cravings hormonal agents just as high as actually eating it (Nonetheless, refresher courses are required to examine the effects of dark chocolate on feelings of fullness.
Eating or even just scenting dark delicious chocolate might assist diminish hunger and desires for desserts.
What Is The Cost Of Biofit
How much you are going to pay for a bottle of BioFit depends on your ordering quantity. One bottle of BioFit costs $69. The official website offers three options for buying the supplement. The price for BioFit is as follows:
- $69 for 1 bottle of BioFit
- $177 for 3 bottles of BioFit
- $294 for 6 bottles of BioFit
Its visible how much you can save on BioFit just by ordering in bulk. You can order the supplement only from the official website. No digital retailer can sell BioFit.
The Link Between Probiotics And Weight Loss
There appears to be a potential relationship between probiotic supplementation, gut microbiome composition, and weight loss.
One 2020 review of the clinical trials found that taking probiotics may potentially improve body weight and Body Mass Index . This study found that:
- When treated with probiotics for a longer time period, weight reduction was increased.
- A mix of probiotics strains had a better effect on weight management.
- Weight reduction was enhanced when using a probiotic in conjunction with a prebiotic , modifying diet, and increasing physical activity.
The researchers noted that the relationship between the gut microbiome and body weight is complex. Further research is needed to understand the role of probiotics in the prevention and treatment of obesity.
Additionally, one 2019 review and meta-analysis found that participants who received probiotic treatments had higher reductions in body fat, waist circumference, and .
A 2018 review and meta-analysis found that participants that received probiotic supplementation had more significant reductions in body weight, waist circumference, body fat, and BMI than the control groups.
theorize that probiotics may play a role in weight loss by reducing fat storage and accumulation, decreasing inflammation throughout the body, reducing appetite, enhancing metabolism, and improving insulin sensitivity.
One thing to note about probiotics is that a given effect of a probiotic is strain-specific.
Probiotics And Weight Loss: Can Probiotics Help You Lose Weight
Reviewed byAnthony Dugarte, MD
Can a healthier gut help you lose weight? Maybe. Research suggests that probiotics might help you reach your goals.
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Oftentimes, it seems everyone is on the hunt for the next diet or weight loss pill. Can probiotics help?
Probiotics have increased in popularity due to their numerous health benefits ranging from reduced gastrointestinal symptoms to mental health support.
But is weight loss one of them?
While more research is needed, the science surrounding probiotics and weight loss appears to be encouraging.
Probiotics For Weight Loss: Evidence Mounts
Exactly how probiotics may encourage weight loss is not 100 percent clear, but the evidence is building. There are a lot of bits and pieces of preliminary evidence that our gut biome and by extension, manipulating it by way of probiotics, may have a positive effect on weight management, says Scott Kahan, MD, the director of the National Center for Weight and Wellness in Washington, DC. In one interesting mouse study, animals underwent weight-loss surgery or a sham procedure, and as expected, the mice who had the real surgery lost weight. But then the researchers transplanted bacteria from the gut of the weight-loss surgery group into the guts of mice that didntand then they lost weight too! In a few years, we will know a lot more about the gut microbiome and how to manipulate it with probiotics for weight loss, predicts Dr. Kahan.
Do Not Avoid Dishes Can Probiotics Help You Lose Weight
You need to be eating 3 full meals a day, plus one treat. You must also be seeing to it to room your meals throughout the day to ensure that you dont go much longer than four hrs without consuming. This is exceptionally important when it comes to avoiding that horrible belly grumble because it will maintain your blood sugar levels as well as hunger hormonal agents secure. But my essential rule here? You MUST eat morning meal. It is one of the most essential dish of the day . Eating a passionate breakfast helps in reducing levels of the hunger hormonal agent ghrelin, keeping you completely satisfied throughout the early morning.
Use Apple Cider Vinegaron Salads
Many purported health benefits of ACV are pretty conflated , but ACV really does have probiotics to help your gut health. Instead of taking it via shot , try adding it to your salad dressings for an extra kick of healthy bacteria.
The bottom line: Probiotics won’t work weight-loss magicbut they can help with gut health, so it doesn’t hurt to give them a try.
Best Probiotics For Women
While probiotics are beneficial for everyone, certain probiotics are particularly good for women. These probiotics can boost fat burn and help you reach your goals faster.
These particular strains are also great for your digestive system your immune system your cholesterol levels your vaginal health and suppressing cravings.
This brief video is packed with information about the best probiotic strains for women:
So What Should I Eat For Weight Loss And Gut Health
Doerfler recommends the following plan for people who want to drop a few pounds while improving their digestive health.
1) Eat at least one serving of oats and barley a day. She explains these carbs are more beneficial than other types of whole grains because they are loaded with soluble fiber, which helps you poop.
2) Incorporate three to four servings of fruit and three to six servings of vegetables into your meals. You can easily achieve this by eating one serving of fruit at every meal. Veggie intake can be split up between lunch and dinner.
3) Eat one serving of yogurt each day for a healthy dose of probiotics.
How Does Gut Bacteria Affect Your Weight
Right now, we can say there is a connection between probiotics and weight loss, but its very complex. Its not as simple as saying that one type of probiotic can help you lose weight or avoid gaining weight; rather, it seems your weight is affected by the overall diversity of your gut bacteria, to which probiotics contribute. A 2013 study from Denmark, for example, noted that people of a high weight with less gut diversity gained weight faster than those with more diverse gut bacteria.
Similarly, were not sure why gut bacteria has such an effect on weight. A few possibilities might be at play. For example, some probiotics influence your appetite and energy usage; some from the food you eat, causing your body to pass it through feces instead; some may also help reduce inflammation throughout your body, which has been linked to obesity. Summing it all up, a 2017 review found that probiotics can help you lose weight and body fat, though researchers noted that in most studies, the amount lost wasnt dramatic.
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.
Commercial Probiotic Foods And Drinks Are Overloaded With Sugar
There is the common misconception that a probiotic food or drink is a healthy product. This isnt necessarily the case. These products are often typical yogurts, and other drinks, with a higher probiotic count. Researchers at the University of Reading have analyzed the contents of probiotic yogurts. and concluded that the combination of milk proteins, lactose and sugar, all help to increase the survival rate of the bacteria. Therefore, there is a good reason why manufacturers place these probiotic strains in these yogurts in the first place.This can mean good news and bad news for consumers. We all want products that are effective and yogurt can be more appealing than supplementation. However, high sugar content isnt going to help those weight loss efforts.
For anyone looking to manage weight, consider reducing the consumption on such products. Its perfectly alright to enjoy it once in awhile or even daily, but do make sure it is part of a healthy diet with plenty of exercise to burn off those extra calories.
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.
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 .
Assume Prior To You Snack
Hunger isnt always the reason behind eating. For a great deal of people, there are a number of emotional triggers, such as really feeling burnt out or stressed, that are typically disguised as appetite. So, the next time you feel hungry between meals, take into consideration the last time you consumed. If it was less than 3 to four hours earlier, your stomach isnt grumbling, as well as youre not weak or tired, youre possibly mentally dissatisfied somehow instead of genuinely physically hungry. Maintain a journal convenient to write down every single time you find yourself reaching for some food when you recognize youre not starving so that you can acknowledge the feelings and obstruct them before they become worse.
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.
How To Choose Good Weight To Lose Weight
In the market today, it has been established that there exist a variety of probiotics and strains. Each of these probiotics do not work in the same manner. They are formulated for different purposes.
While shopping check the label for details like strains, number of CFU expiry date, what it is meant for etc.
The label is the most basic yet very important evaluation criteria. Also look around for evidence, testimonials or studies that say that whatever you are yet to buy works.
How Probiotics Influence Weight
Your digestive system is a busy factory of trillions of bacteria. Some of these bacteria are friendly, helping you digest food and absorb nutrientswhile others can be harmful. When your gut is functioning optimally, theres a healthy balance that helps good bacteria keep the bad ones in check.
If something throws this complex system out of balance, such as an illness, poor diet, stress, or medication, the bacteria in your gut can shift in the wrong direction.
Research shows that a change in the amount or type of bacteria in your gut can affect your health, and contribute to weight gain, increased fat storage, and sometimes make it harder to lose weight .
How Gut Bacteria Help You Lose Weight
Many of the bacteria that live in your digestive system help your body perform functions it could necessarily carry out on its own, including producing certain B vitamins and certain fatty acids.
They also help break down fiber, which your body cant digest, turning it into beneficial short-chain fatty acids like butyrate
Probiotics seem to influence appetite and energy usage via the production of short-chain fatty acids like butyrate. When the good bacteria digest starches, they produce butyrate. This decreases insulin resistance and regulates the hormones that control appetite .
So, if you dont have enough of these bacteria, then you might not get the signal that you are full, prompting you to consume more calories which contribute to weight gain.
Its also thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces. In other words, some bacteria extract fewer calories from the foods you eat. Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way.
Good For Gut Health: Prebiotic Foods
Prebiotics are plant carbohydrates such as inulin and certain saccharides that feed good-for-you bacteria in your gut. Even the best probiotic for women could get a boost from having plenty of this precursor around. Foods high in prebiotic fiber include soy beans, whole-wheat, asparagus, artichokes, onions, and leeksplus some of these six gut-friendly foods.
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!
Go All In On Fermented Cheeses
So, cheese isn’t likely to be first on your list when you think of probiotics, but it turns out, fermented cheeses like Gouda, cheddar, and Swiss are made with lactic acid bacteria, a probiotic, says Jackie Newgent, RD. Quality matters here too , so make sure the person behind the counter points you to the finest aged Gouda there is.
What Does The Science Say
Some promising research associating probiotics with numbers on the scale hails from a in the British Journal of Nutritionwhere obese women enrolled in a weight loss program who received the probiotic Lactobacillus rhamnosus shed more body weight over three months and did a better job at keeping it off than those who took a placebo. Additionally, the women taking a probiotic supplement continued to lose more weight in the weight-maintenance stage after they finished dieting.
For some reason, there were no real differences in weight loss among male participants. However, one in Obesity found daily supplementation with a probiotic containing eight strains of live bacteria helped protect men against weight gain when eating a high-calorie, high-fat diet. Canadian scientists that when overweight adults consumed a yogurt spiked with Lactobacillus amylovorus and Lactobacillus fermentum, they lost more body fat then when they did not spoon up the bug-rich dairy. In this , people who drank fermented milk laced with a strain of Lactobacillus gasseri lost a bit more than 8 percent of their belly fat over 12 weeks. However, when they stopped drinking the milk, fat loss ceased suggesting that constant consumption is necessary.
L Rhamnosus For Weight Loss
Another type of Lactobacillus bacteria that shows promise for helping to lose weightespecially for womenis Lactobacillus rhamnosus.
In a study, female participants who consumed L. rhamnosus for 24 weeks lost more weight, and showed sustainable weight loss, than those in the placebo group. Interestingly, there was little difference in weight or body fat percentage among the men in either group. This suggests that L. rhamnosus may be especially beneficial for weight loss in women .
Life Extension’s Florassist Gi With Phage Technology
“We’re big fans of Life Extension’s Florassist GI Phage because it is unique and it includes bacteriophages and a proprietary probiotic blend that’s been shown to prevent the growth of harmful bacteria and promote the growth of good bacteria,” say The Nutrition Twins . “It’s designed to reach the lower intestine for a greater benefit,” they continue, specifying that this is key since many probiotics don’t do this and that accounts for why they don’t work.
Bonus rec? “We live for their magnesium, too. So helpful during these stressful times, it’s like a massage before bed.”
Should I Take A Probiotic To Lose Weight
The bottom line is the scientific jury is still out on taking probiotics to lose weight. There are three main reasons why theres no definitive answer yet:
The World Gastroenterology Organisation recommends that you speak to your healthcare professional before taking a probiotic supplement to guide you to a specific probiotic strain, dose, timing, storage of the probiotic, and length of use, whether for weight loss or other health issues .
Can Probiotics Really Help You Lose Weight
Taking for your gut health is one thing. But can these teeny-tiny found in dietary and fermented foodshelp you lose weight, too? They do live in your stomach, after all.
Probiotics are live microorganisms that naturally live in your body already, according to the National Center for Complementary and Integrative Health .
Probiotics are substances that encourage the growth of bacteria, specifically beneficial bacteria, that help to keep intestinal health in balance, says Frances Largeman-Roth, R.D.N., author of Eating in Color. A healthy balance of good bacteria in the body may help regulate weight and ward off a range of health issues.
Those other health issues include digestive problems like irritable bowel syndrome , along with allergic skin diseases like atopic dermatitis, and even the common cold, per the NCCIH.