Live bacteria known as probiotics have positive effects on health when consumed. Both supplements and fermented foods contain them.
Probiotics have a number of advantages, including the potential to enhance immunological, digestive, and cardiovascular health. Additionally, some research implies that probiotics may aid in weight loss and belly fat reduction.
Weight Management May Be Impacted By Gut Microorganisms.
Your gut system is home to hundreds of bacteria. Most of them are helpful bacteria that generate a number of crucial nutrients, including vitamin K and a few B vitamins. Additionally, they aid in the breakdown of indigestible fiber, converting it into advantageous short-chain fatty acids like butyrate.
Studies on both humans and animals have revealed that individuals with a healthy weight have different gut flora than those who are overweight or obese. Compared to those of average weight, those with obesity had more firmicutes and fewer bacteroidetes in the majority of those investigations. Numerous investigations, though, have been unable to establish a link between obesity and the firmicutes-to-bacteroidetes ratio.
In comparison to lean persons, those who are obese typically have less diverse gut microbes. Additionally, obese individuals with fewer diverse gut bacterial populations tend to put on more weight than obese individuals with more diverse bacterial populations. According to certain animal research, slim mice developed fat when the gut bacteria from obese mice were transplanted into their intestines.
Probiotics’ Impact On Body Weight
We still don’t fully understand how probiotics alter body weight and abdominal fat. Through the formation of the short-chain fatty acids acetate, propionate, and butyrate, probiotics appear to affect hunger and energy expenditure. Some probiotics are thought to prevent the absorption of dietary fat, causing an increase in the quantity of fat expelled with stools. They essentially “harvest” fewer calories from the things you eat from your body. It has been discovered that some bacteria, including members of the Lactobacillus family, can behave in this way.
Other methods that probiotics may help in the battle against obesity include:
- Releasing hormones that control appetite: Probiotics may aid in the release of the hormones peptide YY and glucagon-like peptide-1 (GLP-1) that suppress hunger (PYY). Having higher amounts of these hormones may aid in fat and calorie burning.
- Probiotics may raise levels of the protein angiopoietin-like 4 (ANGPTL4), which regulates fat metabolism. Less fat may be stored as a result of this.
There is ample proof that obesity causes inflammation throughout the body. Probiotics may lessen systemic inflammation and guard against obesity and other disorders by enhancing the health of your gut lining. In order to completely comprehend these mechanisms, more study is required.
Probiotics May Aid In Weight Loss And Abdominal Fat Reduction.
Probiotics may aid in weight loss and lower your body fat percentage, according to a new assessment of well-designed studies on the topic in overweight and obese individuals. Studies have indicated that some strains of the Lactobacillus family, in particular, can aid in weight loss and the reduction of belly fat.
In one study, consuming yogurt containing Lactobacillus fermentum or Lactobacillus amylovorus during a six-week period lowered body fat by 3-4%. Another study looked at the impact of supplements containing Lactobacillus rhamnosus on weight reduction and weight maintenance in 125 overweight dieters. Compared to women taking a placebo, those taking the probiotics lost 50% more weight over the course of three months. Throughout the study’s weight maintenance period, they kept losing weight as well.
114 obese adults were given either the probiotic Lactobacillus sakei or a placebo for 12 weeks in one well-designed study. Both body fat mass and waist circumference significantly decreased in those taking the probiotic.
Of all the probiotic bacteria investigated so far, Lactobacillus gasseri exhibits some of the weight reduction benefits that are most promising. It has anti-obesity benefits, according to numerous rodent studies. Studies on adults have also produced encouraging outcomes.
A 12-week Lactobacillus gasseri regimen was observed to reduce body weight, fat around organs, body mass index (BMI), waist size, and hip circumference in 210 patients with significant quantities of belly fat. Furthermore, there was an 8.5% decrease in abdominal fat. However, after stopping the probiotic, participants quickly put all of the belly fat back on.
Probiotics from different strains may also aid in weight loss and belly fat reduction. Women who were overweight or obese participated in 8-week research where they were given a dietary intervention and either a probiotic containing strains of both Lactobacillus and Bifidobacterium or a placebo. Probiotic users dramatically reduced their abdominal fat compared to placebo users.
Bifidobacterium animalis subsp. users were detected in a survey of 135 patients with high quantities of abdominal fat. Comparing individuals taking lactis daily for three months to those taking a placebo, the former dramatically reduced their BMI and waist circumference and shed more belly fat. These outcomes were particularly obvious in females.
Some Probiotics May Help People Stay Slim.
Fighting obesity does not solely involve weight loss. Even more beneficial in avoiding obesity may be preventing undesirable weight gain in the first place.
In 4-week research, taking the probiotic supplement VSL#3 prevented participants from gaining weight and fat when they consumed 1,000 more calories per day than they required. Probiotic group members gained less fat, but their insulin sensitivity or metabolism didn’t change significantly. This suggests that in the context of a high-calorie diet, some probiotic strains may prevent weight gain. But more research has to be done on this.
Weight Gain And Obesity May Be Raised By Certain Probiotic Strains
Probiotics do not always help people lose weight. According to certain studies, some probiotic strains may cause weight gain rather than weight loss.
According to a recent analysis, the species and strains of probiotics utilized affect how much weight is lost. One strain of Lactobacillus gasseri, for instance, prevented weight gain when compared to a control, whereas another strain encouraged weight increase.
Probiotics have a number of positive health effects. Their impacts on weight, however, are variable and appear to rely on the probiotic kind.
In the end, some probiotic strains may have a negligible influence on your weight, especially when accompanied by a balanced diet rich in whole foods. However, there are a lot of other benefits to taking a probiotic supplement. They can lessen inflammation, lower cardiovascular risk factors, and even help you fight melancholy and anxiety.