In recent years, probiotics have gained significant attention for their potential health benefits, from improving digestion to boosting immunity. But did you know that these "good" bacteria might also play a role in weight management? As scientists continue to explore the gut microbiome—the vast community of microbes living in our digestive system—more evidence is emerging that suggests probiotics could be an unexpected ally in the battle against excess weight.
So, how exactly can probiotics help with weight loss? Let's take a closer look at the science behind this intriguing connection.
The Gut Microbiome
The gut microbiome is made up of the resident bacteria and fungi that live in an individual's digestive tract throughout their lifetime. Microbiome fully forms somewhere between the ages of 2 to 5 years of age. After that, it's nearly impossible to add new species of bacteria. Any significant change in the diet will change the microbiome in about two days, typically by shifting populations of already present bacteria.
First, it is good to understand the gut microbiome's role in body weight and digestion. For most people, it's estimated that the gut microbiome consumes about 20% of all calories eaten. Lucky people have bacteria that consume 25% or more, while unlucky people have bacteria that only consume about 15% or less of their calories.
What Are Probiotics?
Probiotics are live or dead microorganisms or their spores, often referred to as "good bacteria," that offer a health benefit when consumed in adequate amounts and over a period of time. Probiotics generally do not take hold and colonize the gut and are transient. They can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha or taken as dietary supplements.
These microorganisms are thought to support gut health by maintaining a balance between beneficial and potentially pathogenic bacteria in the digestive system. A healthy gut microbiome is essential for various bodily functions, including digestion, metabolism, and immune function.
How Do Probiotics Affect Weight?
The idea that probiotics could aid in weight loss is based on the emerging understanding of the gut microbiome's role in metabolism. While more research is needed as this field of study is still in it's infancy.
One of the most compelling theories is that an imbalance in the gut microbiota—often referred to as "dysbiosis"—can lead to metabolic issues such as obesity. A healthy, diverse microbiome helps break down food, absorb nutrients, and regulate fat storage. Different species of bacteria may have a predilection to consume a specific type of macronutrient. If a person has an abundance of bacteria that consume carbohydrates, he or she may be able a lot of carbs without gaining weight. If, however, there is a shortage of this type of bacteria, he or she will digest and absorb more carbohydrate calories from the diet. Some studies have shown that individuals with a higher proportion of "bad" bacteria in their gut tend to have higher body fat, while those with a more balanced microbiome may have a healthier weight.
Probiotics may help restore balance by increasing the number of beneficial bacteria, which could enhance the body's ability to process food and regulate fat metabolism. Specifically, some strains of probiotics, like Lactobacillus and Bifidobacterium, have been linked to healthier gut environments and improved weight regulation.
Chronic low-grade inflammation is often associated with obesity and metabolic syndrome. Inflammation can interfere with normal metabolism, making it harder to burn fat and regulate blood sugar levels. Some studies suggest that probiotics, particularly those with anti-inflammatory properties, may help reduce systemic inflammation. By promoting a healthier gut lining and enhancing the gut's immune function, probiotics could potentially reduce inflammation and improve the body's ability to lose weight.
Another way that probiotics may aid in weight loss is through their influence on hunger hormones. Probiotics may help regulate hormones such as ghrelin (the "hunger hormone") and leptin (the "satiety hormone"), which control feelings of hunger and fullness. Some research indicates that certain probiotic strains can decrease ghrelin levels, leading to reduced appetite and, consequently, fewer calories consumed.
Probiotics may also impact how the body stores fat. A certain strains of probiotics, particularly Lactobacillus rhamnosus, has been shown to help women, but not men lose weight.1 In animal studies, both male and female mice experienced weight loss. Lactobacillus rhamnosus appears to lower inflammation and ghrelin levels. Further, this strain has been shown to prevent diet-induced insulin resistance in rats.
The gut-brain axis refers to the communication between the gut and the brain. It’s believed that gut health can influence mood, stress, and cravings—all of which play a role in eating habits. Research has shown that probiotics can positively impact mood, reduce stress, and decrease symptoms of anxiety and depression. This could help reduce emotional eating or cravings for unhealthy comfort foods, indirectly supporting weight loss efforts. A strain of Lactobacillus rhamnosus has been shown to improve depression symptoms in mice models.
Which Probiotics Are Best for Weight Loss?
While there is no magic pill for weight loss, certain probiotic strains have shown promise in supporting weight management:
Lactobacillus gasseri: Some studies suggest that this strain may help reduce abdominal fat, particularly in individuals with a higher risk of metabolic diseases.
Lactobacillus rhamnosus: Research has shown that this strain may help with fat loss, particularly in women.
Bifidobacterium lactis: This strain may help regulate metabolism and improve fat storage efficiency.
Lactobacillus plantarum: Known for its ability to balance gut bacteria, Lactobacillus plantarum has been shown to help reduce body fat and inflammation.
When choosing a probiotic supplement, look for one that contains a diverse range of strains, as this is likely to have a broader effect on gut health and metabolism.
How to Incorporate Probiotics Into Your Diet
Incorporating probiotics into your diet is relatively simple. Here are a few ways to get started:
Fermented Foods: Include more fermented foods in your diet, such as yogurt (with live and active cultures), kefir, kimchi, sauerkraut, kombucha, miso, refrigerated pickles, and tempeh.
Probiotic Supplements: If you're not a fan of fermented foods or prefer a more targeted approach, consider taking a high-quality probiotic supplement. Be sure to choose one that contains the strains most associated with weight loss.
Prebiotics: Prebiotics are fibers that feed beneficial bacteria in the gut or the probiotic, helping them thrive. Foods like bananas, garlic, onions, and asparagus can promote the growth of probiotics and enhance their effectiveness.
Limitations and Considerations
While the evidence linking probiotics to weight loss is promising, it’s important to keep in mind that the research is still in its early stages. Probiotics alone are unlikely to result in significant weight loss; they should be used as part of a comprehensive approach that includes a balanced diet, regular physical activity, and a healthy lifestyle.
Additionally, not all probiotics are created equal. The effectiveness of different strains can vary, and individual responses to probiotics may differ. It's always a good idea to consult with a healthcare professional before starting any new supplement, particularly if you have underlying health conditions or are pregnant.
References:
Sanchez M, Darimont C, Drapeau V, Emady-Azar S, Lepage M, Rezzonico E, Ngom-Bru C, Berger B, Philippe L, Ammon-Zuffrey C, Leone P, Chevrier G, St-Amand E, Marette A, Doré J, Tremblay A. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. Br J Nutr. 2014 Apr 28;111(8):1507-19. doi: 10.1017/S0007114513003875. Epub 2013 Dec 3. PMID: 24299712.
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