Do probiotics help you lose weight? A particular study claims that this probiotic supplementation is effective when it comes to preventing weight gain and promoting weight loss in humans.
The 2018 meta-analysis review, which comprised 821 participants, proved that the participants who received this supplement got more significant weight reduction, body fat, and waist circumference than those who did not use it.
Essentially, probiotics supplements tend to influence energy usage and appetite through the production of propionate, acetate, and butyrate using a short chain of fatty acids. In simple words, they typically make the user’s body harvest very few amounts of calories from the foods they eat.
Probiotics can reduce the significant number of calories we absorb from food. Further, they can affect the protein and hormone levels related to fat storage and appetite and reduce inflammation that leads to obesity.
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Can probiotics help you lose weight?
Probiotics can help you lose weight by regulating hormones and increased levels of these specific hormones aids in burning fat and calories. Further, they can also increase the fat –regulating protein levels, leading to a significant decrease in fat storage.
This specific supplement can also aid in preventing gaining unnecessary weight. Based on the weight loss research, probiotic supplements such as BioFit reduced the fat gain and weight gain in individuals who followed the high-calorie diet.
Can someone get probiotics from the food?
The simple answer is yes. There are specific foods that are rich in probiotics and can benefit our microbiome health. You can introduce this type of food and often eat them for dinner, snacks, lunch, or even breakfast. Below are top-rated foods rich in probiotics;
| Buttermilk | Kimchi |
| Cottage cheese | Kombucha |
| Fermented pickles | Yogurt etc. |
| Miso soup | Gut bacteria in relation to body weight |
However, ensure you will create a healthy and balanced meal every time.
Gut bacteria in relation to body weight
Our digestive system has hundreds of microorganisms that aid break down the food that cannot get digested and turn to butyrate. Generally, the human gut is created with many bacterias comprising fusobacteria, firmicutes, verrucomicrobia, bacteroidetes, cyanobacteriatwo, and actinobacteria firmicutes and bacteroidetes influence much of our body weight.
Besides, this bacterium tends to perform different functions which impact the overall health. For example, there is research that postulates that any change to gut bacteria composition might contribute to obesity and overweight in different ways like inflammation, insulin resistance, and fat storage.
How probiotics help when it comes to weight loss?
- They decrease inflammation by reducing the abundance of the lipopolysaccharide producers.
- Enhancing insulin sensitivity
- Influencing metabolism and appetite
- Increases the total amount of short-chain producing bacteria that decrease fat storage and increases fatty acid oxidation.
- Via reducing the fat accumulation
- Regulating the pro-inflammatory genes
How safe are probiotics?
Probiotics supplements and foods are generally considered safe. And this is because they trigger allergic reactions, but they might lead to diarrhea, stomach upset, flatulence, and bloating in the first few days. However, before taking the supplements, ensure you consult your doctor to aid you in figuring out the perfect probiotic you should take when to take, and how much to take.
What are the benefits of probiotics?
The benefits of probiotics are to promote an overall healthy balance of gut bacteria, and also they are connected to offer many health benefits. Besides, digestive health, weight loss, and immune function, among other related, are top benefits you can get from consuming probiotics. Below is a comprehensive list of health benefits of probiotics supplements.
- It can help you lose belly fat and weight.
This is among the common reason many individuals love and use probiotics supplements. They help you lose weight or prevent you from gaining excess weight via many various mechanisms. Probiotics can help you someone feel fuller day long, store less fat and burn more calories. And this is caused by increasing levels of different hormones that fight excess fat in our bodies, such as GLP-1.
For example, some probiotic helps prevent the absorption of the dietary fat into the intestine, and this fat is later excreted via feces instead of getting stored in your body. Besides, This can aid you to lose weight directly, but it is essential to note the specific probiotics that can help the user in the weight loss journey(2).
- Can treat and prevent diarrhea
Generally, these supplements are commonly known, tested, and approved to reduce and prevent diarrhea severity. Basically, diarrhea is among the significant side effect that comes as a result of taking antibiotics. And it happens simply because antibiotics may negatively affect the entire balance of bad and good bacteria in someone’s gut.
Further, these supplements can still help to reduce or even cure diarrhea caused by other related issues apart from diarrhea. The recent review done probiotics prevented the risk of different traveler’s diarrhea by over eight percent. Remember, the effectiveness will depend on the specific dose and type of probiotic supplement taken.
- Balances the good bacteria in the digestive system
There are many live microorganisms that offer health benefits once taken. And these benefits are believed to result from the probiotics supplements’ capability to eventually the natural balance of someone’s gut bacteria.
The imbalance you have many bad bacteria compared to good bacteria can occur due to specific medication like poor diet, antibiotics, illness, and more. Besides, the issues related to imbalanced bacteria can be allergies, digestive issues, obesity, mental health, and more. Overall, it can get probiotics taken as supplements or fermented food such as your gut.
- Can help keep users heart healthy
Some probiotics can aid keep the user’s heart-healthy via lowering the LDL blood pressure and bad cholesterol. The lactic acid-producing bacteria got the ability to reduce cholesterol via breaking down excess bile in your gut. Besides, bile is a naturally occurring fluid made of cholesterol that aids in digestion.
And through breaking it down, probiotics supplements tend to prevent it from getting reabsorbed in someone’s gut because it can even enter into your blood as cholesterol. Essentially, taking probiotics can also lower your blood pressure; a study is conducted, and it found changes in LDL or total cholesterol. Therefore, to enjoy different benefits linked to heart-healthy and blood pressure, consider taking top-quality probiotics often.
- Can reduce the severity of Eczema and specific allergies
In essence, there are many probiotics that tend to reduce the severity of a common disorder known as Eczema in infants and children. A study that was conducted claimed that eczema signs and symptoms enhanced for the children who consumed probiotic supplements compared to those who did not. https://www.ncbi.nlm.nih.gov/pubmed/11069570
On the other hand, some probiotics reduce the inflammatory reactions of individuals with dairy or milk allergies.
- Enhance mental health conditions
Both human and animal studies find out that probiotic supplements can help solve some mental health problems. One study conducted a test on 70 chemical operators for about six weeks.
Every day, the workers who consumed probiotic yogurt experienced benefits of depression, health, stress, and anxiety. Taking probiotic supplements for about eight weeks can eventually decrease depression levels, reduce C-reactive protein levels, and stimulate insulin.
- It can help boost the overall immune system
Generally, probiotics can aid give the user’s immune system a good boost as well as inhibit the overall growth of the bad gut bacteria. So if you tend to get sick frequently, try probiotics supplements because they can be a good solution for you.
Once you start consuming top-quality probiotics, it is often effortless for your body to start producing enzymes and vitamins which aid keep your intestines happy.
Besides, there some probiotics tested and found to promote the entire production of your body antibodies because they boost your immune cells, such as T lymphocytes, IgA-producing cells, and natural killer cells. Probiotics are dependable and the best supplements when it comes to boosting, protecting you against infections, and boosting your immune system.
- Aids reduce digestive issues symptoms.
Over one million individuals in the United States of America are estimated to suffer from inflammatory bowel diseases such as Crohn’s and ulcerative colitis. However, some other probiotics like Lactobacillus and Bifidobacterium strains claimed to enhance the signs and symptoms in individuals with severe, mild ulcerative colitis.
Probiotics supplements can also benefit people with other related bowel disorders. Essentially, they were also found to reduce the risk that comes from severe necrotizing enterocolitis by more than 50 percent. Besides, this is an awful bowel condition that occurs in premature infants.
How to choose a probiotic supplement that works?
Provided that probiotics got a wide range of benefits to us, there are accessible in different kinds. And every probiotic supplement has exceptional benefits similar to the fact that our bodies got unique needs. Therefore, before start consuming probiotics, consider looking for the perfect strain that will meet your needs and expectations.
Besides, the ordinary and beneficial probiotic used is lactobacillus, but you will come across 120 plus different kinds of lactobacillus. Therefore, when doing your research to get a probiotic, first know the digestive problem you want to solve and choose a supplement based on your condition. And after purchasing, ensure you will store your probiotics in the right way as refrigerating them is also required.
Further, remember to check the expiry date and have higher concentration when using them not too high, not too low. Mainly, when you want to add probiotics to your specific diet, ensure your diet is rich in fiber and nutrients. And include many vegetables, fruits, and whole grains, because probiotic requires fiber to keep users gut balanced healthy as well as grow.
The dependable way to eventually benefit from probiotics?
If you are targeting to benefit from probiotics hugely, it is essential to consume quality and adequate amounts. Generally, you access probiotics from different supplements or foods. And if you want to purchase the best probiotic supplements, look on amazon you will come across a helpful selection with many reviews from customers.
Conclusion
The live probiotic cultures are frequently found in fermented dairy products like milk drinks and yogurts. Besides, fermented foods such as tempeh, vegetables, kimchi, miso, and soy products contain a good amount of lactic acid bacteria. In addition, be attentive because some probiotics might get destroyed by your stomach acid before even they reach the gut.
