How Probiotics Affect Body Weight and Metabolism
Probiotics are friendly microbes that are normally part of the gut microbiome, the community of microbes that live in the intestines. A healthy gut microbiome is important for overall health. Some initial research shows that certain probiotic strains may support metabolism and promote weight loss by stabilizing insulin levels, reducing inflammation, and controlling appetite.
How Probiotics Affect Body Weight
Taking probiotics can temporarily change the makeup of the microbiome. The strain and dosage of the probiotic may influence the effects. Various strains of probiotics are available as supplements, but not all have been studied for their impact on body weight. Those that have been studied show variable results.
Probiotics may help manage weight by improving the gut microbiome and metabolism in various ways, including:
How Gut Bacteria Affect Metabolism
Metabolism is the process by which the body uses energy to perform body functions. Research shows that the makeup of the bacteria in the digestive system affects metabolism. It is still being debated and studied how this happens and which strains of bacteria have what effect.
What Studies Show on Weight Loss and Belly Fat
Much of the research on probiotics and weight has been done on animals. The lack of studies on humans means there isn’t enough information to form recommendations on probiotic supplementation. One review paper examined six studies on probiotics and overweight or obesity. The studies didn’t all reach the same conclusions about how probiotics affect weight.
In 67% of the studies, participants who took probiotics had lower body weight and body mass index (BMI). In 80% of the studies, people who took probiotics had a reduction in waist circumference.
Some Probiotics May Also Prevent Weight Gain
Some studies on probiotics also focus on preventing weight gain. Human research is lacking in this area. Much of the research has observed rats and mice. Initial studies on humans have been conducted, but the research results conflict.
If probiotics do help prevent weight gain, one reason might be that they help diversify the gut microbiome.
Probiotic Strains to Try
Research is lacking in determining which probiotics help reduce weight or prevent weight gain. Many of the studies are small in size. It’s not yet known which probiotic will work for which person for the intended effect. Therefore, adding probiotics to the diet might include some trial and error.
At least one research study has shown that the following probiotic bacteria strains help reduce body weight. Most research has focused on strains of Lactobacillus. A few studies have also included Bifidobacterium bacteria. Studied strains include:
Potential Risks
It’s important to know that while probiotics are considered safe for most people, they are not without risks.
Some possible risks thought to be of low probability are:
The Best Probiotic Foods for Weight Loss
Eating foods that contain probiotics can be a way to get beneficial gut bacteria. However, solid evidence of how the probiotics in these foods may directly affect weight loss is lacking. But you may reap other benefits. For instance, yogurt that contains probiotics can help lower blood pressure and the risk of heart disease in some people.
Adding probiotic-rich foods to your diet may be an easier and/or less costly way than supplements to work towards a more diverse microbiome. These foods include:
Summary
Weight loss and its connection to the digestive system’s microbiome are complicated and an area of active study. Many unknowns still exist about how the makeup of the gut microbiome affects weight and general health. It is also unknown how individuals might respond to a probiotic supplement.
Probiotic supplements are generally considered safe, but potential risks should be considered. Probiotic foods may also help promote overall health and could be a good choice for those looking to support their microbiome.
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