Probiotics have become the go-to solution for many health issues, but can they also help with weight loss? While there’s promising research suggesting certain probiotics may support weight management, the relationship between probiotics and body weight isn’t completely understood. Here’s a breakdown of how probiotics might help with weight loss, the best strains to look for, and the potential risks.
How Probiotics Support Weight Loss
Probiotics are live microorganisms, often found in foods like yogurt, kefir, and pickles. When consumed, these “good” bacteria can support gut health and overall wellness, including weight management. Here’s how they might help with weight loss:
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1. Supporting Body Weight Regulation
Research suggests a link between gut bacteria and body weight regulation. Two types of bacteria, Bacteroidetes and Firmicutes, are believed to influence how your body stores fat. People with healthy body weight often have higher levels of Bacteroidetes compared to those with obesity, who tend to have more Firmicutes. However, a 2020 study found no direct correlation between these bacteria ratios and obesity.
2. Suppressing Appetite and Reducing Fat Absorption
Studies suggest probiotics may influence hormones that control hunger. For example, peptide YY, a hormone that suppresses appetite, might be boosted by certain probiotics. Additionally, some probiotics may reduce fat absorption from food and increase the fat that exits the body. Specific strains like those in the Lactobacillus family are linked to these benefits.
3. Reducing Inflammation and Obesity Risk
Obesity is often associated with inflammation, and probiotics may help reduce inflammation by improving gut health. Research from 2020 suggests probiotics may also help the body regulate fat storage proteins, potentially lowering the risk of obesity.
Effective Probiotic Strains for Weight Loss
Not all probiotics are created equal when it comes to weight loss. Here are some of the best strains based on scientific studies:
1. Lactobacillus Strains
Lactobacillus probiotics are the most studied for weight loss. Research has shown that Lactobacillus gasseri and Lactobacillus amylovorus can reduce body weight, BMI, and fat percentage. A 2020 study found that those who took Lactobacillus sakei experienced significant reductions in body fat and waist size.
2. Bifidobacterium Strains
While there’s less research on Bifidobacterium strains, studies suggest they may also help with weight loss. In a 2019 study, participants who took Bifidobacterium animalis subsp. lactis saw significant reductions in belly fat and BMI.
3. VSL#3
This probiotic blend, especially in a 2015 study, was found to reduce weight gain in men on a high-fat diet. Though further research is needed, VSL#3 shows promise in preventing weight gain, even with a calorie-heavy diet.
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Probiotics That May Cause Weight Gain
Not all probiotics promote weight loss. Certain strains can even lead to weight gain. For instance, Lactobacillus gasseri L66-5 and Lactobacillus acidophilus have been linked to weight gain in some studies. It’s important to note that the specific effects vary between strains, and more research is needed to understand why.
Conclusion
Probiotics, particularly those from the Lactobacillus, Bifidobacterium, and VSL#3 families, show promise in supporting weight loss. However, not all strains are beneficial for weight management—some may even lead to weight gain. More research is needed to fully understand the complex relationship between probiotics and weight. Regardless of weight loss goals, consuming probiotic-rich foods can benefit your gut health, digestion, and overall well-being.
6 sources
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893459 - Borgeraas H, et al. (2018). Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: A systematic review and meta-analysis of randomized controlled trials.
https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12626 - Cerdó T, et al. (2019). The role of probiotics and prebiotics in the prevention and treatment of obesity.
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6470608/ - DiRienzo DB. (2014). Effect of probiotics on biomarkers of cardiovascular disease: Implications for heart-healthy diets.
https://academic.oup.com/nutritionreviews/article/72/1/18/1933319?login=false - Dong TS, et al. (2020). A distinct brain-gut-microbiome profile exists for females with obesity and food addiction.
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7494955/ - Frei R, et al. (2015). Prebiotics, probiotics, synbiotics, and the immune system: Experimental data and clinical evidence.
https://pubmed.ncbi.nlm.nih.gov/25594887
