Can probiotics help us lose weight?

27 November 2023

How Probiotics Can Help You Lose Weight and Belly Fat? These good bacteria rebalance the intestinal microbiota and reduce the storage of fat in the tissues, possibly losing weight.

Probiotics for weight loss

What are probiotics?

Probiotics are microorganisms naturally present in the body, and they are found in the various flora of the human body and, in particular, in the intestinal microbiota. The latter contains more than 100,000 billion bacteria!
Probiotics feed on prebiotics, a type of dietary fiber. They are composed of good bacteria and yeasts of different strains. Thus, among the different varieties, we distinguish:

lactobacteria or lactic acid bacteria, which include lactobacilli and bifidobacteria;
streptococci
saccharomyces

Each strain has specific properties and plays a significant role in the microbiota. In general, these microorganisms reinforce the barrier function of the intestinal mucosa and protect against pathogenic bacteria.
They also maintain the microbiota balance by promoting the good bacteria and eliminating the bad ones.
Probiotics can be provided via food supplements or through food. They are found in fermented products such as yogurts, brewer's yeast, or kefir.

Are probiotics effective in promoting weight loss?

They enrich and rebalance the intestinal microbiota

The main role of probiotics is to enrich and maintain the balance between good and bad bacteria. Thanks to their different actions, they can help to lose weight.
On the one hand, they support the microbial flora already in place while boosting its activity.
On the other hand, they promote the development and presence of beneficial bacteria. Thus, they improve the composition of the intestinal microbiota.
There is a close link between microbiota and weight loss. In this study, the researchers showed the influence of the microbiota composition on the development of obesity.

Thus, the intestinal microbiota composition can act on satiety, weight loss, or, conversely, weight gain. It is involved in several mechanisms, including energy production and lipid (fat) metabolism.

They contribute to the proper functioning of the digestive system

Another beneficial effect of probiotics on weight loss: they contribute to the appropriate functioning of the digestive system.
For one thing, they aid digestion. In difficult digestion, food and proteins are not adequately broken down, resulting in intestinal disorders, a bloated stomach, or even weight gain. Therefore, good digestion is essential to keep the line and maintain a flat stomach. This study shows the role of probiotics in protein digestion.
On the other hand, probiotics regulate transit by improving the quality of the intestinal microbiota, and they are essential for preventing certain digestive disorders such as diarrhea, constipation, and bloating. Again, a healthy transit influences weight loss and helps have a flat stomach.

Probiotics reduce fat storage.

Several studies have shown that probiotic supplementation decreases body mass, abdominal fat, and waist circumference. This study, for example, significantly reduced body weight and BMI in overweight people.
Probiotics fight against the accumulation and storage of fat in the tissues. They seem particularly effective in reducing abdominal fat.
In addition, certain Lactobacillus strains can reduce the size of fat cells and adipose tissue.
Therefore, probiotics can be a solution to reduce adiposity and naturally accelerate weight loss.

What are the best probiotics for weight loss?

Lactobacillus gasseri

The bacterium Lactobacillus gasseri (L. gasseri) belongs to the family of lactobacteria and, more precisely, lactobacilli. It is naturally present in breast milk.
As this study shows, it contributes to weight loss in obese people. This species notably reduces fat storage in the abdominal strap and belly.
It also reduces hip circumference, as shown in this study.
Lactobacillus gasseri is one of the most exciting probiotics for weight loss, and this is why it is part of the composition of many slimming food supplements.

Lactobacillus rhamnosus

Within the family of lactic acid bacteria, there is also Lactobacillus rhamnosus (L. rhamnosus). It is naturally present in the intestines.
Studies show that it can reduce fat mass, body weight, and slow weight gain with other bacterial strains. It promotes digestion and fights against the accumulation of fat in the tissues.
According to this study, its action is more effective when combined with the Bifidobacterium lactis strain.

Bifidobacterium lactis

Bifidobacterium lactis (B. lactis) is a strain of bifidobacterium (Bifidus) living in the intestines. It contributes to the proper functioning of the digestive system and improves digestion.
Combining Lactobacillus rhamnosus and Bifidobacterium lactis bacteria can reduce adiposity, BMI, and body weight. According to this study, bifidobacterium plays an important role in controlling weight gain in overweight and obese people.

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