Even if you’re not kombucha or kefirstan, yogurt, pickled cucumbers, and other fermented foods may contain healthy amounts of probiotics.
Your gut is still filled with hundreds of microbes — most of them are friendly little guys who produce important nutrients like vitamin K and B vitamins. They also help your body break down indigestible fibers.
With the help of probiotics and adding more microbes to the mix, it’s really a party. It shows how this can help you lose weight.
May support weight control
Studies have shown that there may be a correlation between gut bacteria and weight regulation.
Basically, there are two major fams of “good” gut bacteria, the phylum Bacteroides and the phylum Bacillota. Experts believe that weight is related to the balance between these two types.
According to human and animal studies (including 2020, 2019, and 2016 publications), medium-weight people and creatures tend to have different gut bacteria than those who are overweight or obese.
In most studies, obese people had more Firmicutes and less Bacteroidota than medium-weight people. However, a 2020 review of several studies found no correlation between bacterial proportions and obesity. ?
Reduces appetite and fat absorption
The relationship between TBH, probiotics, body fat and body weight is not yet fully understood. However, there are several theories in science.
According to 2018 and 2019 studies, probiotics can affect fatty acid function and suppress appetite.
Research from 2020 also supports this idea. Basically, probiotics have the potential to stimulate the release of appetite-suppressing hormones such as peptide YY. High levels of these hormones may make it easier to burn calories and fat.
Researchers in a 2015 test tube study suggested that certain probiotics may limit fat absorption from food and * ahem * may increase the amount of fat that comes out of your body.
Bacterial strains like Lactobacillus In particular, fam seems to work this way.
Reduces the risk of inflammation and obesity
According to a 2020 study review, taking probiotics may reduce the risk of obesity by increasing levels of fat-regulating proteins. As your protein level (Hello, Angiopoietin-like protein 4!) Increases, your body may store less fat.
Obesity is also strongly associated with inflammation. And studies suggest that by improving the health of the intestinal lining, probiotics may reduce inflammation and reduce the risk of developing obesity and other health conditions.
Probiotics are also thought to aid in healthy digestion, as inflammation is also associated with problems such as constipation, diarrhea, and inflammatory bowel disease.
Probiotics have turned out to be as diverse as our own family — including eccentric aunts. This is the arrangement for choosing the right probiotic strains to help your weight loss goals.
Lactobacillus
recently, Lactobacillus Family stocks are like weight loss MVPs.2018 review of several studies on Lactobacillus With strain supplementation, researchers found a significant reduction in participants’ weight, BMI, and body fat percentage.
The effective types are:
- Lactobacillus gasseri
- Lactobacillus amilobolus
- Lactobacillus fermentum
- Lactobacillus Sakei
A small 2020 study of 114 obese adults found that people who took supplements Lactobacillus Sakei For 12 weeks, body fat mass and waist size were significantly reduced compared to those who took placebo.
There is also a lot of evidence to suggest Lactobacillus gasseri It has had a significant impact on weight loss, including 2010, 2013 and 2015 studies.
Bifidobacterium
So far, there is little research, Bifidobacterium Stocks, they also seem to be fairly legal for weight loss. The potential winning weight loss stocks are:
- Bifidobacterium Subspecies Dairy products
- Bifidobacterium Bifidum
A small 2019 survey of 135 people Bifidobacterium Subspecies Dairy products Every day for three months, I lost much more tummy fat than the placebo group, a few centimeters away from my hips, and reduced my BMI.
In a small 2017 study, overweight or obese women ate and consumed probiotics (including both). Mammary gland mammary gland When Bifidobacterium Bifidobacterium) Or placebo. People who took probiotics lost significantly more tummy fat than the placebo group.
VSL # 3
VSL # 3 strains can help prevent weight gain, even if you are consuming large amounts of calories. (Please give me macaroni and cheese!)
In a small 2015 study of 20 men with a BMI of less than 30, participants who took the probiotic product VSL # 3 on an ultra-high-fat diet gained more weight and fat than the placebo group. There were few.
Still, more research is needed before this strain can really be said to help with weight loss.
Remember when Caddy tricked Regina into actually feeding a “weight loss” bar packed in pounds? Yes, it turns out that probiotics can pull this unwanted switcharoo without the help of a mean girl.
A 2016 review of several studies found that the effects of probiotics on body weight depended on the species and strain, even within the same family. for example, Lactobacillus gasseri BNR17 reduced weight gain compared to controls, Lactobacillus gasseri L66-5 * Promoted * Weight gain.
Is it confusing? I agree. For now, the reason behind this subtle change in stocks is still a mystery.
More research is needed, but strains that promote potential weight gain include:
There are many studies that support the idea that probiotics help with weight loss. Studies show that Lactobacillus gasseri, BifidobacteriumAnd the VSL # 3 family are especially effective for weight management.
Remember certain stocks like Lactobacillus gasseri L66-5 has been found to actually cause weight gain. However, further research is needed to understand why and how this happens.
Even if you don’t want to lose weight, eating probiotic foods is generally best for digestive health.
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