Bacteria are everywhere in your body, but not all of them are harmful. Probiotics are friendly bacteria that can be found naturally in fermented foods such as yogurt or taken as a supplement. Many people take probiotics to help replenish good bacteria in their guts, especially after taking antibiotics.
How Does Probiotics Help You In Weight Loss?
Probiotics are required for your body to digest food and maintain a healthy immune system. They may also help people lose weight. In this article, we will discuss everything about Probiotics and weight loss. But before that, you need to understand how your gut bacteria impact your weight loss. So, let’s begin.
How Your Gut Bacteria Impact Weight Loss?
Millions of bacteria are present in your gut as a part of your microbiome, a collection of more than 100 trillion microbes. These bacteria work together to help your body perform different functions, including :
⭐Break down nutrients
⭐Keep your gut lining healthy
⭐Break down medicines
⭐Improve your immune system
⭐Protect against disease-causing germs
When your gut bacteria become imbalanced, it instigates Dysbiosis, which causes various digestive problems such as inflammatory bowel disease and irritable bowel syndrome, along with allergies and brain disorders.
However, the exact mechanism by which bacteria affect your weight is still unknown. One study on twin sets discovered that obese people had less diversity of gut bacteria than those who were lean.
Other research has found that several bacteria strains may slow weight gain while some can reduce waist size. However, some researchers have been unable to establish a link between bacteria and weight.
Most scientists agree that bacteria have an impact on your metabolism. They accomplish this by assisting your body to make Vit K, Vit B9, Vit B7, Vit B12, as well as short-chain fatty acids and absorb magnesium, calcium, iron, as well as break down carbohydrates, and ferment fibers.
It is worth highlighting that these short-chain fatty acids can help your body tolerate sugar and use energy more efficiently. According to animal studies, they may also assist you to feel full and suppress your appetite.
What Are Probiotics?
Probiotics are healthy bacteria that promote the growth of “good bacteria” in your gut, helping your body digest properly, promote heart health, boost your immune system, and even regulate your mood. Some foods naturally contain probiotics, while some producers add concentrated doses to other foods. However, this article focuses only on probiotic supplements.
Probiotic supplements contain high concentrations of live bacteria, most commonly Lactobacilli and Bifidobacteria, which may help to improve the composition of colonic gut bacteria and improve health. Despite the fact that scientists are still researching how probiotics work in the body, research has shown that they play a vital role in enhancing immune function, reducing inflammation, and progressively impacting nervous system function.
Common Prebiotic Plant-Based Food
- Chicory root
- Savoy cabbage
- Legumes, including chickpeas and lentils
Do Probiotics Help With Weight Loss?
While good bacteria aid in the breakdown of nutrients and the production of energy from food, there is no conclusive evidence that taking a probiotic supplement or eating foods containing probiotics can help you lose weight. Here’s what some studies have discovered:
Visceral fat wraps around your organs and can interfere with hormone function. It is linked to obesity and contributes to insulin resistance and type 2 diabetes. One clinical trial found that people with a lot of visceral fat could lose some of it by drinking 200 grams of probiotic-containing fermented milk every day for three months.
However, other studies using specific probiotic supplements yielded inconclusive results. Some probiotic strains were linked to weight loss, while others were not.
Overall, the best probiotics for weight loss may be determined by a number of factors, such as:
⭐Your starting weight
Risks of Probiotics
Probiotics are safe to use for weight loss. However, there can be some risks associated with taking them.
Probiotics are not subjected to go through the same precise testing as medicines, so you can’t be sure of the quality of the product you’re purchasing. As Probiotics are subject to fewer regulations, it is difficult to know exactly what you are getting and whether the product contains enough bacteria to have any effect on your body.
Furthermore, bacteria are living organisms. And therefore, if you don’t store them properly or they are near their expiration date, the bacteria may not survive for a long time to be beneficial to your gut.
Probiotic supplements often contain a variety of bacteria strains. As stated before, researchers are still unsure which strains may have the greatest impact on weight loss. So, it is important to remember if you are taking a probiotic to help you lose weight.
Immune System Problem
Probiotics can make people sick who have weakened immune systems or severe diseases. Moreover, if you are taking medications that suppress your immune system, you should avoid taking probiotics. So, before taking any probiotic supplement, consult with your doctor first.
The Bottom Line
According to research, the microbiome influences body weight, and probiotic supplementation has been linked to lower body fat, waist circumference, and BMI. However, it may help you reduce the number of calories you absorb from food. They also affect hormone and protein levels related to appetite and fat storage while potentially reducing inflammation, which can contribute to obesity.
Even though probiotics are widely used and prescribed by healthcare providers, there are concerns about their safety. And therefore, it is best to consult with your doctor before taking Probiotics.
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