Probiotics Help You Lose Weight – It turns out that the type of bacteria in your gut has a huge impact on your weight and ability to lose weight.
That said, getting the “right” types of worms in your gut can actually help you lose weight.
Probiotics Help You Lose Weight
This isn’t just an opinion. Studies have shown that certain species found in certain probiotics (1) promote weight loss through several mechanisms that will be discussed in this article.
Can Probiotics Help You Lose Weight?
First of all, people who are overweight know that there are certain changes to the bacteria in the digestive tract.
Exactly how these changes in bacterial concentration lead to weight gain is not fully understood, but we do know that changes in the type of bacteria in the gut lead to weight gain.
Dairy products have been shown to increase the growth of certain bacteria in the gut (2) (Lactobacillus species), altering hormones and food absorption, potentially leading to weight gain in sensitive individuals.
Meanwhile, other studies have shown that a diet that includes fruits (and other polyphenol-rich foods) like apples, pears, grapefruit, and green tea can actually help you lose weight by promoting the growth of beneficial bacteria in your gut.
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This may explain why so many people do not eat highly processed foods, and why patients who eliminate dairy and adopt a plant-based, whole-food diet tend to lose weight rapidly (3).
Well, just like food, probiotics have been shown to help with weight loss in a variety of ways.
For reference, see the following list of probiotics that are clinically proven to help with weight loss.
Here you can find more information about recommended probiotics designed for weight loss that contain these strains.
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The fact that these probiotics can help you lose weight gives you an invaluable opportunity to use them to your advantage and help you lose weight.
Taking probiotics for weight loss may seem appealing to many people, but you need to follow a few rules to be successful.
#One. Always use multiple strains -> Studies have shown that patients lose more weight when using probiotics with multiple strains (9).
Consuming one (or several) probiotics does not allow for diversity in the gut. That said, people generally don’t respond well to these types of probiotics.
Probiotics For Weight Loss
When it comes to weight loss, you should use probiotics that contain at least 10 different strains or types of probiotics.
In addition to taking 10 or more strains, you’ll want to make sure your probiotic has a high enough concentration of bacteria in each serving.
It is easy to find multi-species lactic acid bacteria, but it is difficult to find multi-species AND high-strength lactic acid bacteria.
If you don’t know, probiotic bacteria concentrations are expressed as CFU, which stands for Colony Forming Units.
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For weight loss, you’ll want probiotics with hundreds of billions of CFU in each serving (I recommend > 300 billion CFU in each serving).
Finally, it’s important to remember that losing weight is always more complicated than taking a single probiotic and hoping for a miracle.
Instead of thinking of probiotics as miracle weight-loss pills, you’ll want to think of them as a full complement therapy that works in conjunction with dietary changes, lifestyle changes, and other supplements to promote weight loss on multiple levels.
Probiotics help regulate the amount of calories you consume and the amount of energy you burn and reduce general inflammation, but all of these benefits are multiplied when combined with strenuous exercise or a whole-food based diet.
Do Probiotics Help You Lose Weight? Yes Or No
We know that weight gain is much more complex than the simple “energy balance” or calorie input minus calorie model.
So why does taking certain supplements like fish oil, alpha lipoic acid, probiotics or berberine cause weight loss without a change in appetite or food intake? .
First of all, we know that certain bacteria alter the absorption of food in the digestive tract, but they also produce byproducts that can contribute to weight gain.
Studies have shown that certain bacteria produce what are called short-chain fatty acids, and these SCFs contribute to lower levels of inflammation (10), increasing insulin resistance and leptin resistance downstream.
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These factors collide and lead to hormonal imbalances such as leptin resistance and insulin resistance, leading to weight gain.
Believe it or not, this is just one of the ways bacteria can cause weight gain in your body.
However, instead of focusing on how to cause weight gain, let’s discuss how to cause weight loss.
The first way bacteria promote weight loss is through their unique ability to break down food and aid in calorie absorption.
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Studies have shown(11) that the number of calories you absorb from food (known as “energy extract”) is based (at least in part) on the concentration of certain bacteria in your gut.
Person A has a “healthy” microbiome (the current concentration of bacteria in the gut) because he takes probiotics, exercises regularly, and tries to eat as healthily as possible.
Person B, on the other hand, has a different microbiome that is the result of eating processed foods, not eating enough fruits and vegetables, and not exercising regularly.
This concept shows that two completely different people can consume the exact same type and amount of food, but do completely different things with that energy.
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Even if person A and person B eat the exact same food, B will obviously gain more weight over time. .
This concept helps explain the importance of a healthy microbiome and its impact on nutrient and calorie absorption from food.
The difference in calories absorbed by the two individuals is due to a variety of factors, including the fact that certain bacteria can actually eat some of the foods we consume and absorb less of them.
Concentrations of bacteria can also increase motility in the digestive tract (through serotonin), which can also reduce food absorption because food is lost in the stool.
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Regardless of the mechanism, we know that these differences exist and may play a role in obesity in many people.
By the way, this connection could explain what happens when two people eat the same food, but one continues to gain weight while the other stays the same.
Gut bacteria (12) have been shown to influence host behavior including appetite and food choices.
This effect is mediated through a mechanism called positive feedback and makes perfect sense.
How Prebiotics Can Help With Weight Loss And Management
Bacteria in the gut secrete specific molecules and enzymes to sustain these bacteria and cause cravings for the type of food that allows these bacteria to grow and survive.
When you eat processed foods or eat out, you are promoting the growth of certain bacteria in your gut.
As these bacteria grow and become a dominant force in the intestine, they secrete enzymes that make you crave the type of food you need to grow.
Additionally, the bacteria mediate neurotransmitters such as serotonin to cause mood changes (13).
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Now you’re not craving poor food choices, you’re craving more than you need to (you’re overeating).
Therefore, taking high-quality probiotics can help you lose weight by reducing food cravings and reducing your overall food intake.
Hormones such as leptin and insulin directly increase fat storage, and both hormones have high levels in overweight people.
In addition to their effects on leptin and insulin, probiotics appear to have at least some effect on sex hormones such as testosterone, estrogen, and progesterone.
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A study(14) found that daily probiotic use for 12 weeks helped with weight loss, improved cholesterol markers, and reduced insulin and triglyceride levels.
The exact way probiotics help reduce these fat storage hormones isn’t well known, but it appears to be through a combination of reduced bacterial cytokine release, reduced inflammation, and reduced liver fat (hepatic steatosis).
Reversing fat storage hormones can be a complex issue, so if you suffer from pre-existing hormonal imbalances like leptin resistance and insulin resistance, you’ll need to use far more than probiotics. .
Inflammation can occur on a systemic level (meaning it is throughout the body) and on a local level (meaning it is only in the intestine).
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What you may not realize is that certain bacteria contribute to inflammation on both a systemic and local level.
This low-grade inflammation causes a series of changes that contribute to hormonal imbalances, changes in bacterial concentrations, and thus weight gain.
Intestinal syndromes, such as small intestinal bacterial overgrowth, occur when certain bacteria (even good bacteria) grow and overgrow the digestive tract.
In addition to reducing local inflammation in the gut, probiotics have also been shown to reduce levels of systemic inflammation, even in patients with autoimmune diseases (15).
Should You Take Probiotic Supplements For Weight Loss?
Probiotics have been shown to help regulate and normalize bowel movements, a serious problem for many people (16).
Constipation, which is defined as fewer than one healthy bowel movement per day, is usually able to retain bacterial by-products and bacterial load.
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