Can Probiotics Actually Help You Lose Weight?

Hello Ziddis! Weight loss has transcended from just working out to focusing on what you consume! A lot of factors play a very important role in weight loss like calories, exercise, metabolism, lifestyle and most importantly your gut health! And who is your gut’s best friend? It is the probiotics! Let us understand how probiotics can help you lose weight.

What Are Probiotics?

Probiotics are living microorganisms, primarily bacteria that help us stay healthy when we consume them in adequate amount. These are the good bacteria that help maintain gut microbiome levels. Maintaining this level is important for digestion, immune functions and even mental health.

There are mainly 3 types of probiotics that are most useful to humans. They differentiated basis of their strains, like:

• Lactobacillus is found in yoghurt or even fermented food. This strain can help in digestion and in some cases help reduce fat absorption.
• Bifidobacterium is known for boosting gut health and reducing inflammation.
• Saccharomyces boulardii is a very useful yeast that supports gut health and prevents diarrhoea.

Read Also: How Does Your Gut Health Impact Your Muscle Strength?

Probiotic Supplements

Probiotic supplements are concentrated sources of live bacteria or yeasts designed to help increase the number of good microbes in your gut. You should definitely add these to your diet if you feel you aren’t able to consume enough probiotic-rich food like yoghurt, kimchi or kefir.

Understanding which probiotic supplement is right for you depends on a few aspects you might want to consider first:

• What is the CFU or the Colony Forming Units provided by this supplement? It needs to be at least 10 billion CFUs for effective results.
• How diverse is the strain in this probiotic supplement? It needs to have a mix of Lactobacillus and Bifidobacterium for the best use of supplements.
• How long can the probiotics survive in the stomach? Opt for probiotic supplements with enteric coating which helps probiotics survive stomach acid and reach the intestines

Best Probiotics for Gut Health

The best probiotics for gut health depend on your needs. Here are a few which can greatly help:

• Lactobacilluc rhamnosus: For promoting gut health and helping weight loss by reducing fat storage.
• Bifidobacterium breve: Improves digestion and reduces bloating resulting in losing our “gut belly”.
• Lactobacillus gasseri: Helps reduce belly fat and maintain a healthy BMI.

Relation Between Probiotics and Weight Loss

To understand why probiotics are beneficial for weight loss we need to know their influence on each other. Here is how:

• They enhance food breakdown, causing fewer calories to be stored as fat.
• If your gut feels inflamed that can lead to a lot of weight gain. Probiotics help lower gut inflammation
• Some may play a role in regulating appetite by regulating hormones that control hunger and cravings.
• Some strains may inhibit the absorption of dietary fat and help weight loss.

Takeaway

Probiotics may seem like magic beings in our stomach helping us feel better, but they can’t single-handedly help our gut health. Other tools can also help with weight loss like choosing the right food (eg – oats protein ). You can also compensate for cravings with fit foods. Regular exercising and quality sleep can also help in making sure your gut is healthy.

Sources:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065

https://www.healthline.com/health/probiotics-and-digestive-health