Many people want to lose weight and may try a probiotic supplement with the hope of losing weight.
Probiotics are often marketed as healthy supplements that can help you lose weight, but is this true? Are they effective for helping you lose fat? Does it work as other diet pills or programs do?
This article will explore whether probiotics really have an effect on your body fat and whether they can help you towards losing weight. We’ll also look at what kind of probiotic products are available and if there are any side effects associated with using them.
Gut microbiome and body weight
Researchers have discovered a link between body weight and the gut microbiome, which refers to the gut’s whole habitat, which includes microorganisms like bacteria, their genomes (genes), and their surrounding environment.
The intestines are home to around 1,000 different bacteria species, including Bacteroidetes, Firmicutes, Actinobacteria, Fusobacteria, Verrucomicrobia, Proteobacteria, and Cyanobacteria.
These bacteria carry out duties that have an impact on one’s general health. Changes in bacterial composition can have negative health consequences, including illness.
Changes in gut flora composition, for example, may contribute to overweight and obesity in a variety of ways, including increased insulin resistance, inflammation, and fat accumulation, according to researchers.
It’s worth noting that research in this area is still ongoing, and scientists aren’t sure how shifting gut bacteria contribute to obesity.
However, research has revealed that persons who are overweight or obese have a distinct gut flora composition than those who are not.
Obese people have a larger ratio of Firmicutes to Bacteroidetes bacteria in their gut, according to certain studies.
Antibiotic use, according to two articles, causes changes in gut bacteria, which are linked to weight gain.
Ongoing research into probiotics and weight loss
Probiotic supplementation has been demonstrated to enhance weight loss and prevent weight gain in people, according to studies.
Probiotic supplementation resulted in more substantial decreases in body weight, waist circumference, body fat, and BMI than in control groups, according to a 2018 systematic review and meta-analysis that comprised twelve randomized controlled trials (RCTs) and 821 individuals.
Participants that got higher probiotic doses and single-strain probiotics rather than mixed strain probiotics lost more body fat.
A published 2019 meta-analysis and systematic review published concerning probiotic medication reduced body fat, waist circumference, and BMI, according to a study published that contained 105 publications and 6,826 individuals.
Treatments comprising bifidobacteria (Bifidobacterium breve, Bifidobacterium longum), Streptococcus salivarius subsp. thermophilus, and lactobacilli were shown to be the most effective (L. acidophilus, L. casei, and L. delbrueckii).
When compared to males who took a placebo, in a 2015 study men who supplemented with the multi-strain probiotic VSL#3 acquired less weight (3.12 vs. 5.06 lbs) and body fat (1.39 vs. 2.83 lbs) when following a hypercaloric, high-fat diet for four weeks gained less weight (3.12 vs. 5.06 lbs).
Furthermore, some studies suggest that probiotics may aid in weight loss prevention.
Are there risks to taking probiotics?
Some scientists have expressed worries about the increasing usage of probiotic supplements, warning that they don’t know enough about their long-term safety.
Because probiotic supplements often include large levels of probiotics from the same species, researchers believe that using supplements may result in the transfer of resistance genes to infectious pathogens.
Antibiotic resistance and other negative health implications may result as a result of this.
The problem is that most people don’t know how to use them properly, or if they’re getting the right kind of supplement. Many probiotic supplements on the market aren’t effective at all.
Simply taking a probiotic without discussing it with a professional or carrying out your own due diligence is guaranteed to be less effective than one where you have taken the time to identify one that does work for your condition.
Known side-effects of taking probiotics for losing weight
These side-effects can be explained as an imbalance between beneficial and harmful bacteria: the more good bacteria you ingest with your probiotics, the more competition there is for space and nutrients among all the bacteria in your gut.
This imbalance can cause unpleasant symptoms like gas, bloating, and diarrhea.
- nausea and vomiting, usually resulting from too much Candida albicans.
- increase of bacterial fermentation in the gut, which may result in bloating and flatulence.
Additionally, probiotics may not be effective for losing weight after all. A study published in the Journal of Obesity found that while taking probiotics did lead to a small weight loss, this effect was not statistically significant.
“the more good bacteria you ingest with your probiotics, the more competition there is for space and nutrients among all the bacteria in your gut”
You can avoid this by taking less of these beneficial bacteria, which may be why some people experience weight loss success when trying to lose weight (but not always).
Many people struggle to lose weight, and many of them have tried different diets. But the results are not always as expected.
The reason for this is that our bodies are complex organisms that cannot be changed only by dieting or exercise. There’s a lot more going on inside us than we think!
That’s why it makes sense to try new methods like taking probiotics, which can help you lose weight without any side effects.
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