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.
Do Probiotics Help Flatten Your Stomach
As we pointed out above, probiotics have been shown to help people reduce visceral and subcutaneous fat. Reducing these types of fat is a great way to achieve a flatter stomach.
Additionally, probiotics help to reduce abdominal bloating . Reducing gas and bloating is an effective way to get a flatter stomach.
Bacterial Strains Linked To Strengthening Fertility
Officially these are bacterial strains that can increase natural folate production in the body and improve vaginal health as well as potentially improving fertility through alleviating dysbiosis.
Folate is an essential vitamin that supports cellular health and plays a critical role in fertility and pregnancy. Several bacteria in this group work by helping your body naturally produce more folate. Folate is something you want in preparation for pregnancybefore and through conception. Several other strains lower rates of yeast infections and improve womens health. The strains listed below perform some of these tasks, but no strain is proven to do them all.
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Are There Any Side Effects Of Probiotics
Whether youre taking probiotics for constipation, digestive issues, to boost your immune system, or for another reason, you should be aware of potential side effects.
Generally, you wont experience any side effects from taking probiotic supplements, so long as you follow the instructions and dont take too much.
However, with that being said, there are a few potential side effects of probiotics to be aware of:
- Stomach discomfort/gas
Some people may experience minor stomach discomfort, gassiness, or bloating after taking probiotics.
This is fairly rare, but it does happen.
For some, its useful to take these supplements on a full stomach to avoid this potential side effect.
Also generally speaking, those with weakened immune systems, such as those with chronic diseases, are more likely to experience gas from these supplements.
- Allergic reactions
Very rarely, people experience allergic reactions to ingredients found in probiotics. Its rare, but it does happen although, the same could be said for just about every supplement and food product out there!
Note: Consult your doctor before taking any supplements.
The 7 Best Probiotics: A Clinical
- Environment, poor diet, exposure to toxins, illness, antibiotics, and allergens are all impacting our gut microbes and GI health.
- Gut microbiome research and the use of probiotic supplements have become very trendy. But not all probiotics are created equally. » Jump To This
- We put probiotics to the test and had our medical team at the New York Center for Innovative Medicine review a large number of probiotic supplements.
- This article outlines the 7 probiotic supplements that were found to be best, highest-quality, and thus most effective, on the market. » Jump To This
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Probiotics That May Help Relieve Constipation
Constipation is characterized by bowel movements that are hard, difficult to pass and infrequent. Everyone experiences constipation once in a while, but in some people it becomes a chronic problem.
Chronic constipation is most common among the elderly and adults who are bedridden, although it can also occur in children.
In addition, some people with irritable bowel syndrome experience persistent constipation as their main symptom. This is known as constipation-predominant IBS.
Conventional treatments include laxatives and stool softeners. However, in recent years, dietary changes and probiotic supplements have become increasingly popular alternative approaches .
A number of studies have shown that supplementing with certain probiotic strains can reduce constipation in both adults and children (
Several probiotic strains have been shown to provide relief from constipation in children and adults when taken alone or together.
When Youre Taking Antibiotics: Jarrow Formulas Saccharomyces Boulardii + Mos
I not only recommend Jarrow Formulas to my clients, but we use the probiotics brand in my family, as well, says Jennifer McDaniel, MS, RDN, CSSD, a dieitian, owner and founder of McDaniel Nutrition Therapy in St. Louis. Jarrow Formulas products are manufactured in a way that ensures the products are evaluated for purity, strength, and composition. The brand also tests its supplements to verify that active probiotics stay active in the body, and it engages in studies to back its probiotics to obtain the most effective dose. During travel or with disruption of the microflorafor instance, with antibiotic treatmentI recommend the Saccharomyces Boulardii +MOS supplement. S. boulardii is a yeast that survives passage through stomach acid and into the intestinal tract, helping to restore the intestinal microflora. The MOS stands for mannan-oligosaccharidesthese assist in binding up unhealthy bacteria.
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Physicians Choice Thin 30 Probiotic
Thin 30 Probiotic topped our list because of its superb list of ingredients for weight loss. We love to see trademarked ingredients that are clinically proven to work, and Thin 30 contains 3 of them.
With Thin 30, you get an effective all-in-1 fat burner, weight loss supplement, metabolism booster, and probiotic. Thin 30 contains apple cider vinegar, prebiotics, and a trademarked digestive enzyme blend for enhanced effectiveness.
Theres almost nothing not to like about this weight loss probiotic, and we like it a lot more than the more popular ProbioSlim.
Below are the pros and cons we found reported by users in the Thin 30 reviews:
Now Foods Probiotic 10
Production Region: Canada
The proprietary blend containign10/types of probiotic bacteria, with a potency of 25 billion CFU per capsule at the time of creation. Probiotic 10 has numerous health benefits like reducing high cholesterol levels, improving symptoms of IB, and boosting the immune system to reduce the risk of viral infections such as cold and flu.
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Choose Reliable Probiotic Brands
Some companies have been around for years, and you may know their names. Those that have made probiotics for a while may be more likely to have tested and studied them over and over. It’s smarter to choose a product from a reputable maker. Check a third-party certifier to see if they have tested the product and found that itâs safe and reliable. If you’re in doubt, ask your doctor.
Best Yogurt Alternative Libert 1% Plain Kefir
- Per serving : 105 calories, 2 g fat , 75 mg sodium, 9 g carbs, 0 g fiber, 7 g sugar, 6 g protein
- Probiotic strains: 2 Billion Lactobacillus acidophilus NCFM, Bifidobacterium lactis Bi-07
This kefir is similar in taste to a plain yogurt drink, but with a slightly more sour taste. It contains 10 different strains of active probiotic cultures and provides 2 billion probiotics per 250ml serving.
The drink is low in fat, and is generally well-tolerated by people with lactose intolerance, making it a great alternative for yogurt if youre looking to try something different. Kefir tastes great on its own, but also works well when poured over your favourite cereal, or blended into a smoothie.
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Probiotics For Overall Health
If you’re looking to improve your overall digestive health, a supplement with many strains may be appealing.
“I typically recommend supplements with multiple species in it, helping to promote the most diversity in the microbiome possible but for some, single-strain supplements may be more appropriate,” Poe Mathes says.
Kyo-Dophilus Max Probiotics
The instructions call for you to take one of these large capsules daily. This supplement is vegetarian and does not need to be refrigerated. It contains many strains of probiotics, including Lactobacillus gasseri, Bifidobacterium bifidum, Lactobacillus plantarum and more.
Best Probiotic + Fiber: Poophoria Rhythm + Harmony
- Strength – 20 billion CFU
- Added Ingredients – Sunfiber
Why buy: The Poophoria Rhythm and Harmony bundle is meant to both balance your microbiome to perform at its best and help ease digestion. The Harmony probiotic includes active strains of Lactobacillus casei and Bifidobacterium lactis that can improve your digestive health and support your immune system. The Rhythm supplement includes soluble fiber and magnesium to improve the health of your intestine and colon, and to activate digestive enzymes in the gut.
- Strength – 1.5 billion CFU
- Added Ingredients – Natural flavors, tapioca starch, maltodextrin, magnesium oxide, xylitol, erythritol
Why buy: We love these Care/of Gut Check probiotic quick sticks because they make it easy to support healthy digestion and microflora on the go. Each stick contains 1.5 billion CFU of two important stains of good bacteria, B. longum and B. lactis. The probiotic powder has a blueberry flavor, and is quick dissolving so you can take it without water. Gut Check probiotics are perfect for travel, the gym, or the office.
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Survivability: Does Your Supplement Survive Stomach Acid
Even ahead of the ingredients, this is probably the most important factor in whether or not a probiotic works.
Anytime you take a probiotic, it has to make a very difficult journey throughout your digestive tract o get o our intestines where they can do some good.
The biggest culprit in destroying probiotics is stomach acid.
And if your probiotics cant survive stomach acid, theyll be dead long before they can start improving your health.
Now, as for what technology companies use to increase the survivability, there are a few options out there.
Some use enteric coated pills, special capsules and even patented systems like Bio-tract .
All of these work in different ways and vary in effectiveness.
As mentioned above, one system, called Bio-tract is actually patented and has had some studies done on it.
It works by forming a protective barrier around the tablet as soon as it gets wet .
You can actually drop one of these special tablets into a glass of water and see the barrier start to form!
This technology isnt the only way to deliver probiotics successfully into the intestines, but its one of the best weve come across.
Ranking The Best Probiotics Of 2021
Some of the best probiotic supplements are listed below with indications, uses and their reviews.
Elm & Rye overall best for quality, value and immunity
Provitalize Best weight natural weight management probiotic
Culturelle Daily Probiotic, Digestive Health Capsules
Probiotics 60 billion CFU
Renew Life #1 Womens Probiotic
Dr Mercola Complete Probiotics
Dr Ohhira’s Probiotics Original Formula 60 capsules
Mason Natural, Probiotic Acidophilus with Pectin
Flora Childrens Probiotic, 60 capsules
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Bacterial Strains Linked With Improving Dermatological Health
The following bacterial strains have properties that promote skin health and improve skin clarity and appearance among both children and adults with atopic dermatitis. They reduce inflammation at the surface of the skin. It is important to note that they work orally, not topically.
What Is Probiotic Yogurt
MacNeil explains that all yogurt in Canada is made with the bacteria Lactobacillus bulgaricus and Streptococcus thermophilus, however these bacteria are not recognized as probiotics by Health Canada.
Some yogurt manufacturers will add pre-approved probiotic strains, she explains. To be called a probiotic food, yogurt must contain at least one billion live colony-forming units of a recognized probiotic species per serving.
In order to benefit from probiotics, you need to consume at least 100 million colony-forming units each day.
There are a few other details you should look for on a yogurt label when considering which brand to purchase. MacNeill suggests looking for a yogurt with a short ingredients list, citing that less is often more.
For example, Nancys Organic plain yogurt contains just three ingredients: Organic pasteurized whole milk, organic pasteurized nonfat milk, and live yogurt cultures.
Overall, she says that yogurt should be a good source of protein without providing excess added sugars or artificial sweeteners. If you are looking to increase your protein intake, she recommends Greek yogurt, since it is strained twice and is therefore higher in protein.
The only downside to Greek yogurt, however, is that the straining process removes some of the calcium. If youre trying to increase your calcium intake, MacNeill recommends looking for a yogurt that provides at least 15% of the daily value of calcium.
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Best Probiotic Supplements For 2021
Did you know that there are over 100 trillion microorganisms in our body? Most of these microorganisms are gut-living good bacteria that work to fight off the bad bacteria and restore balance in our bodies to make us feel better. Unfortunately, there are times when our gut becomes unbalanced with unhealthy levels of certain bacteria causing us to get sick — this is where probiotics come in.
Probiotics For Brain Health
The gut plays a major role in your mood so much so that it’s referred to as your “second brain.” The gut and your brain communicate with each other that means psychological interventions may help with gut-related problems, per Johns Hopkins Medicine.
And the reverse may be true as well: One small study found that taking probiotics is linked to easing negative thoughts due to a sad mood, per August 2015 research in Brain, Behavior, and Immunity. And probiotics are linked to helping with symptoms of psychological conditions , per an October 2016 review in the Journal of Neurogastroenterology and Motility that looked at both animal and human studies.
Taking Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum were observed to ease depression symptoms in people with major depressive disorder in a small March 2016 study in Nutrition. More research is needed to understand this gut-brain relationship.
Natures Way Fortify Daily Probiotic
This one daily capsule contains several probiotic strains .
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The Right Type Of Bacteria
Its critical to choose strains that will address your specific problem and have been evaluated for your population group.
Probiotics behave in a strain-specific way, so it is important to get the exact strain that has been evaluated for your specific concern.
In the next section, I will provide more details on the strains to choose for each specific health concern.
Eu Natural Flourish Probiotics Gut & Digestive Health
Flourish Probiotics contains a variety of immune-boosting strains, including the three mentioned above.
It has 14 billion CFUs, has been third-party tested, and has a 90-day return policy.
This product is also a reasonable price compared to other products with immune-boosting strains that can cost over $50.
The Bottom Line: If you are immunocompromised, it is best not to take any probiotic supplement. But if you are overall healthy and want to support good immune function, Flourish Probiotics is a solid choice.
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Sohow Can I Add More Probiotics To My Diet
While you can get probiotics through food, the easiest way to get some probiotics in your diet every day without fail is likely through a probiotic supplement.
But here’s the thing: There are dozens of probiotic supplements on the market, with different supplements containing different strains. Unfortunately, according to Apovian, the few studies that have been done so far offer no real evidence about which probiotic strains might work best for weight-loss results. In the 2013 British study, LGG was chosenbut why? They just picked one! Apovian says.
If you still want to experiment with probiotics for weight loss, though, Gorin says to hit up your doctor for the go-ahead before taking any supplementswhile probiotics are generally considered to be safe, they may cause some gastrointestinal upset at first, like bloating and gas.
Gorin notes that one study in Obesity found daily supplementation with the brand VSL#3 may provide some protection against weight gain when eating a high-calorie, high-fat diet. However, the sample size was limited: only 20 non-obese men were studied.
Similarly, a 2013 study published in the Journal of Functional Foods found a link between loss of body fat and the probiotic strains lactobacillus fermentum and lactobacillus amylovorus , but only 28 participants were studied.
Once you get the green light, you can try any of the following:
How The Best Probiotics Were Rated
All probiotic companies boast of their products having the same beneficial properties, but the following factors were considered when ranking these probiotics.
Number of CFUs: Some probiotics contained only 1 billion CFUs, while others had up to 50 billion CFUs. CFUs do not determine the quality of a probiotic. Still, from their use, the higher the number of CFUs a probiotic has, the longer its shelf life, quality, and effectiveness.
Quality of Strains: Strain quality differs from one probiotic to another as some probiotics use one bacterial strain. In contrast, others use more than one to increase the efficiency of the strains on the products. Some brands use cheaper bacterial strains, which lower the probiotic quality as good quality probiotics are always more expensive.
Diversity of strains: Some probiotics use at most two strains that do not lower the product’s quality, but different strains have different properties. Incorporating more strains in a probiotic will improve its quality and uses. Some strains may have specific functions, while others have generalized functions, which may work better when the strains are put together.
Transparency & Reputation: More probiotic companies are formulated daily, and some of these companies praise their products for earning quick money. They do this for their business growth and not to promote good health. We considered the reputation of these companies and their reputations to determine which probiotics were legit.
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