Effects Of Probiotics On Overweight And Obesity
Several studies have noted a range of health benefits from probiotics. This includes weight reduction, especially in overweight and obese individuals. It is due to their influence on the microflora of the intestinal tract. The use of good bacteria can also help to target belly fat in people who require an effective weight loss strategy.
There are different populations of microflora in the intestinal tract which are mainly bacteria from 2 phylums- bacteroidetes and firmicutes normally present in fairly equal proportions however in the obese individuals, the firmicutes are much more than the bacteroidete explaining the reason for the altered function of the microflora.
In a literature review in 2015, it was stated that in humans and animals a change in the diet pattern, particularly if theres too much consumption of high-calorie diet, fatty diet, usage of artificial sweeteners, and disruption of the daily routine and sleep pattern will cause a change the pattern of microflora from the type seen in lean individuals to the pattern seen in obese individuals .
They naturally function to breakdown dietary fibers and short-chain fatty acids, aid in vitamin B and K synthesis, and in the bodys defense prevent the growth of disease-causing organisms in the intestinal tract .
How Probiotics And Prebiotics Can Help You Lose Weight
The weight loss benefits of probiotics are more about your mental health as well as physical. If you are calm and happy, its easier to keep yourself on track with your diet.
You see, weight loss is not just a matter of controlling your food intake. Its a matter of a stable mental outlook.
The balance of your gut flora directly affects your mental health, which in turn affects how you lose weight.
An easily overlooked part of weight loss is keeping your body running smoothly, not just dropping pounds.
Another issue that crops up is that if youre not feeling well due to ill health, youre less inclined to eat the right foods. We tend to turn to less healthy foods when we feel sick.
Probiotics and prebiotics can help with this by balancing your gut flora. A happy intestinal tract is the foundation of health, which in turn, can help you keep you on track with your diet.
An important benefit of probiotics living in your gut is that youre actually getting all the nutrients from your food.
As the friendly bacteria live off the prebiotics, they convert nutrients into more bio-available forms.
Not getting enough nutrients can be problematic when dieting, since you are already eating less food than you normally would. Less food means less nutrients, so being able to absorb a higher proportion of what you do ingest is a very good thing!
Probiotics have also been linked to both . While it certainly isnt a miracle drug, it can make a BIG difference in your weight loss goals.
They Contribute To Feeling Full Which In Turn Can Make You Eat Less
Monica Auslander Moreno, MS, RD, LDN, nutrition consultant for RSP Nutrition stresses that this link is in an indirect way, but “foods that contain probiotics as well as nutrients, such as protein and fiber, can help you feel satiated and therefore eat less and lead to weight loss,” she says, adding that foods like kefir and yogurt offer protein and probiotics whereas foods like kimchi and pickled vegetables are good options for probiotics coupled with fiber.
Want to learn even more about how probiotics can help you in addition to weight loss? There are also five surprising benefits of probiotics.
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The Right Diet May Improve Your Gut Microbiota And Your Health
Probiotics main claim to fame is enhancing your goodbacteria and keeping you in tip-top health. Even if a supplement wont causethe weight to fall off, should you take one anyway for your gut health?
What researchers do know is this: Healthy diet first,supplement second. A balance of healthy sources of proteins, fats andcarbohydrates is the most important factor in maintaining good gut bacteria. Thefriendly bacteria survive and thrive when fed high-fiber foods.
A low-fiber diet ,though, reduces the number of good bacteria.
Since a low-carb diet doesnt offer enough nutrition for the good bacteria, the gut microbiota blend shifts, and the beneficial ones get depleted. The bad bacteria then begin to take over, says Dr. Cresci.
In one study, researchers found that the bad bacteria consumed the protein and produced byproducts linked to higher rates of colon cancer.
So while the jury is still out on whether probiotics canlead to weight loss, its clear, once again, that a healthy diet is key. Ahigh-fiber diet can help you maintain gut and overall health. For somepeople, a probiotic could work alongside a nutritious diet to shore up guthealth. Talk to your doctor to see if its right for you.
So Can Probiotics Hep You Lose Weight
Firstly, it’s important to understand why probiotics might have the ability to help people lose weight.
Inside your digestive system, there are hundreds and thousands of microorganisms that produce several nutrients, while also breaking down the fibre that your body can’t digest and turning them into important and helpful compounds.
If your digestive system is unhealthy however, then you may experience dysbiosis, which simply means there is an imbalance in the gut microbiome. When your gut becomes unbalanced, there is an increased risk of harmful microorganisms, which can overtake your good bacteria.
A study from 2013 showed that an imbalanced gut microbiome can contribute to the development of obesity. Bacteroidetes and firmicutes, which are the two main families of good bacteria found in the gut, have been linked to body weight and obesity.
You see, human studies and animal studies show that people who are overweight have different gut bacteria than those who are a healthy weight. The study showed that those who were obese had more firmicutes and less bacteroidetes, rather than those who were a healthy weight. Saying that however, more studies are still needed.
In regards to the question itself, whether probiotics can really help you lose weight, let’s take a look at 12 randomised controlled trials from 2018…
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Can Prebiotics Help With Weight Loss
If youre trying to lose weight, prebiotics could be the secret weapon you never knew you needed. The relationship between a healthy weight and pro-biotics is well established. The use of pre-biotics for weight loss, however, gets less attention.
Research shows prebiotics, whether consumed on their own or combined with probiotics, can be an important part of a comprehensive weight loss strategy.
What are prebiotics? Theyre non-digestible types of fiber that do two main things:
1. Through fermentation, they produce short-chain fatty acids in the large intestine which act as important chemical messengers throughout the whole body.
2. They promote the growth of beneficial microorganisms in the gut and are especially important for bifidobacteria, lactobacilli and certain anaerobic bacteria such as Akkermansia muciniphila and Faecalibacterium prausnitzii.
Inulin and oligofructose are two examples of prebiotic fiber. Theyre found naturally in plants and are also added to some foods for flavor and texture. Some prebiotic and probiotic supplements contain them, too.
Its easy to focus on a calories-in-calories-out approach when trying to lose weight. While a calorie deficit is important for fat reduction, so is a gut thats populated with a variety of beneficial microorganisms and SCFAs.
Lets take a look at just how prebiotics can make your weight loss efforts a little more effortless.
How Your Gut Bacteria Regulates Metabolism Weight Gain And Inflammation
First, keeping your gut healthy can help to prevent inflammation. A 2017 article states that chronic low-grade inflammation throughout the body may cause and even progress obesity and metabolic syndrome, various conditions that increase your risk of heart disease, stroke, and diabetes.
A 2020 review also states that beyond inflammation, issues with gut microbiota can cause obesity due to the build-up of lipids , which lead to metabolic disorders, fatty liver and insulin resistance. That study found that pregnant women given probiotics before delivery had babies that avoided being overweight early in life, and children who were given probiotics also reduced their chances of being overweight, leading the authors to write: “Modulation of intestinal microbiota with probiotics can be a tool to alleviate some obesity-related disorders in children.”
Adults who took probiotics for 12 weeks ended up losing weight, but when they stopped taking the probiotics the results were reversed, suggesting that daily probiotics is necessary to keep the gut bacteria in balance.
Our takeaway: Taking a probiotic daily to help keep a healthy balance in the microbiome appears to lower these unwanted side effects that may contribute to weight gain.
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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 Probiotics Can Help You Lose Weight
The goal to lose weight is shared by millions. You can tell by the sheer number of diet programs and plans that are advertised every time you turn on the television or open a magazine. These diet trends and fads can be expensive and they are not always guaranteed to work. Additionally, it can take some time to find a plan that actually works for you, so a lot of time is wasted with trial and error. However, there is good news a simpler, more effective, and easier to follow option is available probiotics.
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Probiotic Strains And Weight Reduction
Scientists have learned that mixed blends of healthy bacteria are good for weight loss, burning fat and BMI reduction.
Scientists, in particular, discovered that L. Casei, B. Animalis ssp. Lactis and L. Acidophilus are effective in lowering leptin levels, the percentage of body fat and BMI in overweight people.
If you want to take probiotics to lose weight, look for the B. animalis, B. Bifidum, and B longum as these are among the most effective when it comes to fat and weight reduction.
Another study revealed that administering B animalis, B. Infantis, B. Bifidum and B. Longum lowers glucose levels, inflammation and ameliorated insulin resistance in mice.
Scientists at the Department of Biochemistry & Molecular Biology I, School of Sciences, The University of Granada in Granada conducted a study on obese children recently.
What they learned is children who take probiotics and prebiotics ended up with smaller waist circumference and lower BMI.
The same study also revealed that good bacteria also made children less vulnerable to high cholesterol and led to better triglyceride levels.
High triglyceride and cholesterol levels are associated with being overweight, and that says a lot about the link between weight loss and good bacteria.
The Bottom Line On Align
Still, considering Align for weight-loss? Well, we like that it promotes digestive health and that we found some positive user reviews, but were skeptical about this one because theres no direct connection between the formula and weight-loss. Were also concerned because customers are talking about negative side effects and how theyre not seeing results.
Losing weight is a journey that you dont have to travel alone. So, we suggest going with a program that promotes weight loss with a support system to see you through the tough times and successes.
Among the best programs weve seen this year is one called Noom. The weight-loss app is centered around personalized solutions, like human coaching and customized meal plans but its much more than that. Expert articles, food tracking, exercise tracking and more are included with the app.
The makers of Noom are offering customers a free trial offer this is an exceptional sign of confidence in their weight-loss app.
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Best Probiotics For Weight Loss
Since weve already established that probiotics help to balance our gut, the last thing to figure out is what the best probiotics for weight loss are.
There are so many probiotics out there! Weve already talked about two that help us to lose weight but are there more?
For all of the overachievers out there, the answer is yes!
Remember when we talked about the two main groups of probiotics? Well, there are sub-groups that fall under these two families.
Lets take a look at some relatives of these two probiotics, starting with lactobacillus:
- Lactobacillus fermentum and Lactobacillus amylovorus: Studies have shown that these are two of the best probiotics for weight loss.
- Lactobacillus gasseri: Studies have linked this probiotic with a decrease in body and belly fat.
- Lactobacillus acidophilus: Interestingly, this strain on its own hasnt been linked to weight loss. However, one study showed that when it was combined with the other weight-loss probiotics it helps you lose more weight.
We cant forget about Bacteroidetes! Here is one sub-group of this probiotic:
- Lactobacillus rhamnosus: This is an amazing probiotic for weight loss according to some studies and has been directly linked to weight loss.
Probiotics Is Your Probiotic Helping Or Hurting Your Weight Loss Efforts
Probiotics are live organisms found in food and supplement form. You may already know that they are linked to health benefits including digestive health and immune health, but did you know they can also be used to help you lose weight and belly fat?
Studies have found that overweight people have a different balance of the gut bacteria than normal weight people. It is thought that certain strains of bacteria inhibit the absorption of fat, essentially reducing the amount of calories your body is using. Certain probiotics have also been shown to release the satiety hormone and decrease fat storage.
One study followed 210 people with significant belly fat. It found that taking Lactobacillus gasserifor 12 weeks reduced body weight, fat around organs, BMI, waist size and hip circumference. Whats 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.
Weight loss is complex and you should not solely rely on a probiotic to lose weight. It is important to pay attention to your body and see if your specific strain of probiotic is helping. There are a few studies that show the Lactobacillus acidophilus strain did not help with weight loss at all and possibly caused weight gain.
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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.
How Probiotics Help You To Lose Weight
One of the things probiotic bacteria does is help your digestive organs break down and digest food. It also manufactures vitamins and other nutrients the body can use.
The nutrients are actually a byproduct the bacteria creates while it is feeding on the prebiotic fibers that are present in certain types of food.
Studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat. In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 34% over a 6-week period
As already touched upon earlier, probiotic bacteria regulates the levels of bad bacteria present in the gut.
If the bad bacteria starts to get the upper hand it can lead to an undesirable imbalance of gut microbes. This condition has a name. Its called dysbiosis.
One of the things dysbiosis does is interfere with digestion. This slows energy metabolism. Apart from making you feel tired and out of sorts, a retarded metabolism can also cause you to gain weight.
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The Missing Piece Of The Puzzle
People can follow a healthy diet plan, perform some moderate exercise each week, and still have trouble losing excess weight. Research indicates that probiotics may be the missing link from the healthy digestive equation. A poorly functioning gut is going to negatively impact your immune system, as inflammation gets out of control. Additionally, if you are not able to properly absorb the nutrients you need from food. your bodys health will suffer.
Probiotics provide support for your cardiovascular system, as well as provide help to fight anxiety and depression. While some studies show that certain strains actually increase weight gain, the overall balance tips in favor of their use. Since there is more than one reason to try probiotics, essentially you have nothing to lose except for maybe a few pounds of unwanted fat.
Does taking probiotics help to reduce weight? The answer is yes. It is important to understand that probiotics will not cause weight loss, as this is not a causal relationship. The properties of probiotics help to support a healthy digestive tract and produce essential nutrients that our body needs. It is more accurate to say that the properties of probiotics provide support for your body to use up excess fat and therefore, can help to control your weight.