Probiotics To Suppress Appetite And Cravings
In a study in 2013 at the National Institutes of Health, Maryland USA, probiotics were found to effectively treat obesity and weight gain in mice by promoting the release of GLP-1 a hormone that encourages the release of insulin and promotes the feeling of satiety to reduce over consumption. Increased levels of GLP-1 are also thought to help burn calories and fat .
Meanwhile In study published in the british-journal-of-nutrition investigated the impact of a Lactobacillus rhamnosus on weight loss in both men and women . The study a double-blind, placebo-controlled, randomised trial, found that the probiotic taken over a 24 week period helped the Women in the study lose body weight and fat mass together with the appetite-regulating hormone leptin. However the probiotic was not found to have any beneficial effect on the men in the study.
Some Probiotics May Prevent Weight Gain
Losing weight is not the only way to fight obesity. Preventing unwanted weight gain in the first place may be even more valuable in avoiding obesity.
In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain in people following a diet that provided 1,000 extra calories than they needed per day .
Those in the probiotic group gained less fat, although they didnt experience any significant changes in insulin sensitivity or metabolism.
This indicates that some probiotic strains might prevent weight gain in the context of a high calorie diet. However, this needs to be studied further.
Summary
Certain probiotic strains may be able to reduce weight gain in people following a high calorie diet.
Not all studies have found that probiotics aid weight loss.
Some studies have found that certain probiotic strains might lead to weight gain not weight loss.
One recent review found that probiotics effects on body weight depend on which species and strains are used. For instance, while one strain of Lactobacillus gasseri reduced weight gain compared with a control, another strain promoted weight gain .
Summary
Not all probiotics aid weight loss, and some may even cause weight gain. The effects depend on the probiotic strain and may vary by individual.
How Probiotics Promote A Slim Waistline
In one study, obese people consumed a fermented milk product for twelve weeks and reduced 4.6 % abdominal fat. The surprise is the quick results just by consuming 200 grams of a fermented milk product containing a Lactobacillus strain.Effects of probiotics on body weight, body mass. Wiley Online LibraryLactobacillus alter body adiposity and gut microflora in healthy persons ScienceDirectLactobacillus rhamnosus on weight loss in obese men and women PubMed
Other studies show similar resultsconsuming probiotics for weight loss works well. But how do beneficial bacteria promote a slimmer waistline?
Gut imbalances seems to be a factor why some people dont have to eat much to gain weight, which is extremely frustrating! Probiotics bacteria are able to avoid the formation of excess fat. Probiotic bacteria are also involved with regulating appetite via hormones and proteins. In other words, probiotic bacteria can reduce the number of calories execrated from food you consume.Lactobacillus gasseri suppresses fatty acid release PubMed Beneficial metabolic effects of a probiotic PubMed Probiotics for the Treatment of Overweight and Obesity in Humans PubMed
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Risk Of Adverse Reactions
If youre allergic and intolerant to many foods, then its wise to read the labels of any probiotic supplements you buy carefully. Some of these supplements may contain common allergens such as dairy, soy, and eggs. Such supplements should be avoided by anyone with allergies since they may trigger allergic reactions .
In the same vein, if you are allergic to yeast, consider taking bacteria-based probiotics instead of yeast-based ones .
You arent lucky either if you are lactose intolerant. For one, lactose is one of the ingredients in these supplements . You may increase bloating and flatulence if you take lactose-containing probiotics. Therefore, its best to choose lactose-free options instead.
Whats more, some probiotic supplements contain prebiotics. These are simple plant fibers that the bacteria use as food, but you cannot digest them. The most common prebiotic is lactulose . When a supplement contains both a prebiotic and a probiotic, it is referred to as a synbiotic .
Some individuals may experience flatulence and bloating when they consume synbiotics.
These Little Bacteria Have Surprising Power
When it comes to weight loss, your gut flora literally tell your body what to do with the calories you consume. The question is, what messages are they sending?
The trillions of bacteria in your body include bad guys and good guys. Research shows that having the incorrect mix of microbes can set you up for obesity and diabetes.
Diversity also counts when it comes to gut bacteria. Science shows that obese people tend to have far fewer types of bacteria than thinner people, who usually have a bigger variety. Thats why you want to have a wide array of different strains. Its also a good reason to try not to overdo antibiotics, if possible.
From the moment were born, our individual bacterial landscapes are already different from one another, and our personal microbiome continues to evolve as we move through life. Lifestyle has an effect, but what you put into your belly has the biggest impact on your digestive bacterial balance.
People who eat lots of processed foods, for example, usually have less gut bacterial diversity. Regularly overeating can upset your microbiome and make it harder to absorb nutrients. Even when you need antibiotics to treat an illness, those medications eradicate a large assortment of bacteria in your gut, including the ones that can help with weight loss.
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Two Types Of Gut Bacteria Linked To Your Weight
To understand the potential affects of probiotics on weight loss you need to start with an understanding of the key players. There are two first-families of bacteria in the gut: Bacteroidetes and Firmicutes. Lean individuals have a higher proportion of bacteria from the Bacteriodetes family, while obese individuals have more from the Firmicutes family, says Will Bulsiewicz, MD, a gastroenterologist in Mount Pleasant, SC. The implication is that by modulating our gut flora to maximize Bacteroidetes and minimize Firmicutes, we can optimize healthy energy harvesting from our food and kick our obesity problem to the curb. Put another way: If we choose the right blend of bacteria, the scale can tip in our favor, he says.
But which are the best probiotics for weight loss?
Make Sure There Is Proper Packaging
While you dont need to purchase only refrigerated probiotics, make sure the packaging is well sealed. Its also essential that the packaging is dark to protect from light damage.
We have our own brand of Probiotics here at Avocadu called Gut-13.
Our specially formulated probiotic supplement contains:
- 50 Billion CFUs Per Serving
- 13 Different Gut Healing Strains
- Delayed Release for Deeper Support
- Made in the USA
You can read more about it and why its so important for not only gut health but overall health on our probiotics page.
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Gut Health And Weight Loss: How Probiotics Can Help You Lose Weight
Conventional wisdom says that to lose pounds you go on a diet to reduce the calories you consume.
However, the link between probiotics and weight loss indicates bacteria and weight loss may be closely related.
What researchers have determined is that probiotics can have a positive effect in helping you lose weight and staying healthy.
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:
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Our View: Should You Take Probiotics For Weight Loss
Probiotics can influence your weight in a number of ways, including
- Metabolism: The amount of energy or calories you absorb from food, and fat you store.
- Cravings and appetite by influencing the hormones and proteins your body releases.
- Inflammation: probiotics can also help to reduce inflammation in your body and your brain, which can affect obesity.
However clinical studies while promising are to date inconsistent and different strains of probiotics may have different effects. Scientists and doctors have stated that there is no reason for healthy adults to take probiotics however research seems to suggest they may have some benefits if you are overweight or obese or suffering from digestive problems and systemic inflammation.
It is worth noting though that probiotics alone will not offer much benefit and that if you are serious about improving the health of your gut microbiome you need to consider what you eat avoiding processed foods, excess sugar, stimulants and toxins and including more vegetables and prebiotic fibre in your diet.
Last of all dont forget your lifestyle is equally important so make sure you are getting regular exercise, a full nights sleep each night and avoid excessive stress.
References
Lactobacillus Gasseri For Weight Loss
Lactobacillus gasseri is naturally found in the digestive system of humans, but studies have shown that lean people have more of this type of bacteria than people with obesity.
In participants who consumed Lactobacillus gasseri SBT2055 for 12 weeks, they experienced reduced belly fat and overall body weight than participants in the control group. This suggests that Lactobacillus gasseri has a positive effect on weight loss efforts and metabolic health .
Other types of Lactobacillus bacteria may also help reduce body fat .
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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.
Do Probiotics Help You Lose Belly Fat
There are numerous proven health benefits to taking probiotics, but the evidence doesn’t extend as strongly to fat loss and weight loss. “The role of the microbiome in obesity is very intriguing based on studies done on rodents, but it hasn’t been confirmed in humans,” Dr. Nguyen told POPSUGAR.
One study, for example, showed that particular strains of gut bacteria transplanted from lean mice had the potential to protect mice on a high-fat diet from gaining weight. It goes the other way as well, with studies showing that mice given fecal transplants from obese mice gained fat. This kind of research seems to point to a link between weight and gut bacteria. But based on the current, limited research in humans, it’s not as one-to-one as assuming that probiotics will help you lose or prevent fat and belly fat. “The main myth is that probiotics will promote weight loss, and that’s definitely a myth that hasn’t been proven,” Dr. Nguyen said.
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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 .
Failure To Complement With A Healthy Diet
You cannot eat all the fatty foods, processed sugars, and fizzy drinks, then expect to melt all that away with a simple pop of a probiotic supplement. Weight loss goes hand in hand with a healthy diet. A diet rich in fats and added sugars will keep your weight up, no matter how many probiotic supplements you take. A healthy diet supplemented with probiotics could help you lose and maintain a healthy weight.
Additionally, to increase the effectiveness of probiotics, consider those with added natural ingredients. A great example of a natural addition is turmeric. When used correctly, turmeric may help enhance your metabolism and help you lose weight . If your belly fat is too stubborn, consider taking turmeric-based probiotics.
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Can Probiotics Help You Lose Weight
There are many different microorganisms in and on the human body, mainly in the form of friendly bacteria. Researchers think that some of these bacteria may play a role in weight loss and gain.
In the gut, the beneficial bacteria help break down and digest food. They also help create nutrients and vitamins for the body to use. The probiotic bacteria feed on fibers and turn them into helpful compounds.
An unhealthy digestive system may lead to dysbiosis, which refers to an imbalance in the gut microbes.
When too many harmful microorganisms grow, there may not be enough of the helpful bacteria available to keep these harmful organisms in check. It also typically means the diversity of bacteria in the gut is lower.
Research from 2013 suggests that gut dysbiosis contributes to the development of obesity, though it may not be the underlying cause.
As the author of a 2015 study notes, people at a healthy weight and people with obesity show marked differences in their gut flora.
Their research found that changing the gut flora in animals caused them to lose or gain weight accordingly. However, in humans, changing the gut flora did not result in weight loss or gain.
This evidence does suggest, however, that there is a shift in a persons gut flora when they gain weight. While changes are associated with obesity, they do not seem to be the underlying cause.
The researcher identified the following factors that can change a persons gut flora from a thin to an obese pattern:
Sounds Great Whats The Catch
All of this is very preliminary and largely based on speculation and educated theories. Theres simply not enough evidence to support a cause-and-effect relationship between probiotic consumption, your gut bacteria, and waistline size yet.
We are a long way from knowing which strains would have the most benefits or how to provide that benefit, cautions Apovian. So while a specific probiotic type may have the power to improve digestive health, it may do nothing to help you get lean.
Concerning dosage, do you need to consume 1 billion, 10 billion, or 100 billion live bugs? No answers there yet.
And will probiotics work on generally fit individuals who just have a couple of pounds they would like to lose? When not performed on animals, most research to date has been conducted on obese individuals whose body weight might be more sensitive to changes in the microbiome. I do think that there is enough evidence to show that obesity is associated with a gut microbiome that is unbalanced towards bacteria in the undesirable Firmicutes family that produce signaling molecules which promote fat production, Apovian says.
The makeup of the gut microbiome does not seem to be the underlying cause of obesity, so focus on healthy eating and exercise habits, and you could both lose some weight and improve the good microbes that make it easier to maintain healthier body weight.
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How To Tighten Your Stomach Without Exercise
Probiotics may be one way you can reduce belly fat and bloating without sweating it out in the gym.
While staying active is an important part of maintaining a healthy weight, belly bloating may have an underlying causeimbalanced gut bacteria. If thats the case, a probiotic may be able to help you lose excess belly fat.
- Some probiotics have been shown to reduce belly fat, such as Lactobacillus rhamnosus and L. gasseri.
- Probiotics support healthy digestive function, which can reduce bloating in your belly.
- A healthy gut lowers inflammation in the body, which can make it easier to lose weight.