Probiotics are widely known as the beneficial bacteria that we can obtain from dietary sources.
It is mostly known for its ability to improve digestion, along with promoting the growth of good bacteria in the gut microbiome.
In recent years, scientists have also found that probiotics can actually help with weight loss through various mechanisms.
Probiotics seem like the perfect weight loss companion – not only is it good for your gut health, but it is also proven to systematically benefit the immune system, heart, and brain health as well.
In this article, we will be exploring the five ways probiotics can help you lose weight, based on current scientific evidence.
How Do Probiotics Work?
Before we dive deep into the weight loss capabilities of probiotics, here’s a little background on how probiotics work inside your body.
Inside your body resides billions of microbes – both good and bad. The majority of them reside in your gut, where they take part in digesting the food that goes inside your stomach.
From the moment we are born, our bodies start being colonized by microorganisms, which first comes from the mother’s breast milk. As we slowly become exposed to new foods and environments, our body begins to collect its own assortment of microbes that can be either helpful or harmful.
It is essential to keep a good balance between the good and harmful bacteria in the body. Too much of these bad bacteria and your body may experience chronic inflammation or an all-out bacterial infection. Thus, it is crucial that we consciously feed the good bacteria that resides in our gut to keep the bad bacteria in place.[1]
This is done primarily through eating the right foods, a.k.a. prebiotics – compounds that promote the growth of the good bacteria in your gut microbiome.
Apart from serving as the home for your body’s microflora, the gut microbiome was also found to influence several other key body processes aside from digestion, such as the immune system, nervous system, and the cardiovascular system. Having a consistently healthy gut is linked to better health and a lower risk of developing chronic diseases.[2]
Because of its wide impact on our health, the gut microbiome also happens to influence our body weight regulation. Here’s how consuming more probiotics can help you trim off those extra pounds:
- Probiotics Can Accelerate Fat Excretion
Whenever we consume fats, it is either used as an energy source, as a major component of major body processes, or stored when consumed in excess. However, not all dietary fats are immediately absorbed by the body – some dietary fats, especially those that are harder to break down, are instead passed by the body as fecal matter.[3]
Ideally, we would want to keep our fat stores low. This can be typically done by consuming less fats, regularly exercising, and by getting enough sleep daily. Unfortunately, some people may find it harder to burn fats despite their best efforts, be it due to a genetic disposition or an underlying medical condition.
This is where probiotics can help – in a study published in 2015, the probiotic Lactobacillus gasseri was found to have helped in eliminating fats more efficiently. It was observed that the subjects that were given the probiotic supplements were observed to have higher volumes of fat in their feces compared to those who were given a placebo, which indicates that the probiotic was effective at boosting the elimination of dietary fats.[4]
- Probiotics Can Improve Appetite Control
Most overweight people may also find it difficult to lose weight because they may feel hungry all the time despite eating a lot. This is a sign that the hormones which signal fullness and hunger may not be working properly.
Some people, especially those who are obese, may develop a condition called leptin resistance. Leptin is a hormone released by fat cells located in adipose tissues, and its main function is to control appetite by letting the brain know that there is enough fat stored in the body.
In the case of obese people, the presence of excess fat also means that their fat cells will produce too much leptin for their body to handle. This leads to leptin resistance, a condition wherein the brain can no longer recognize leptin signals, leading to further overeating in a state of constant “starvation”.[5]
On the other hand, weight loss can also trigger increased appetite due to the loss of fat cells. This leads to unbearable cravings that can make weight loss even more difficult!
Fortunately, some studies have found that probiotics can help promote the function of leptin hormones. In one a study published in the British Journal of nutrition, the probiotic Lactobacillus rhamnosus was found to have successfully circulating leptin concentrations, along with a significant fat and weight loss among the participants.[6]
- Probiotics Can Help Decrease Fat Storage
Apart from accelerating the process of burning fat, probiotics can reduce the total amount of fat stored in your body, even under excess consumption.
In a study published in 2015, the supplementation of the probiotic VSL#3 was found to have decreased fat accumulation among healthy young men that were under a high-fat and high-calorie diet.[7]
Some studies have also found that certain probiotics can increase the levels of the protein ANGPTL4, which may lead to decreased fat storage.[8]
- Probiotics Can Help Increase Metabolism
Because probiotics help create a better balance between the good and bad bacteria in your stomach, it can help your body digest food more efficiently. Throughout multiple studies, it has been observed that obese and overweight people tend to have a less favorable gut microbiome compared to those who had leaner bodies.[9] Certain microflora are also needed to digest certain compounds, especially dietary fibers.
Several animal studies also found evidence that probiotics may help promote the function of metabolism by influencing the way bile acids are metabolized. Although human studies are yet to confirm this, it suggests that by changing the way bile acids are metabolized, the body is able to absorb fats more effectively.[10]
- Probiotics Can Help Reduce Systemic Inflammation
Systemic inflammation is linked to a higher risk of developing obesity, amongst other chronic diseases.
Inflammation is a natural reaction of your body against foreign invaders, such as bacteria, viruses, and other potentially harmful microbes. However, inflammation can become persistent, milder, and more widespread, which is often caused by an unhealthy and sedentary lifestyle.[11,12]
An unhealthy gut can cause such a systemic and chronic inflammation. Thus, it is crucial to maintain a well-balanced and diverse gut microflora with the help of probiotics.
The Best Sources of Probiotics
Probiotics can be easily incorporated in your diet, whether it is through probiotic supplements or through the food you eat.
Keep in mind that some probiotic strains actually lead to weight gain, while some strains may be more efficient than others when it comes to weight loss.[13] If you are planning to take probiotic supplements regularly, it is best to consult a doctor first to avoid any complications. Your doctor can also recommend the best probiotics that are most suitable for your current health condition.
Another great way to add probiotics to your diet is through food. Probiotics can be mostly obtained from fermented food, such as[14]:
- Kimchi
- Sauerkraut
- Vinegar
- Miso
- Tempeh
- Yogurt
- Kefir
- Pickles
- Buttermilk
- Natto
- Aged cheeses
Conclusion
Although they are mostly known to benefit the digestive system, the benefits of probiotics cover a wide range of organ systems, and this includes the mechanisms that involve weight control.
The effects of probiotics on weight loss are relatively new in the field of research and scientists are yet to conduct further studies to understand its effects completely. But for now, the current evidence is promising, and probiotics remain highly beneficial for your health regardless of whether it is truly effective for weight loss.
Probiotics can be easily obtained from fermented food, which has cultivated a load of beneficial bacteria for your gut microbiome. With the advice of a medical professional, you can also take probiotic supplements.
References
[1] Dix, M. (2020, August 20) What’s an Unhealthy Gut? How Gut Health Affects You. Retrieved on January 1, 2021 from https://www.healthline.com/health/gut-health
[2] Robertson, R. (2017, June 27) Why the Gut Microbiome Is Crucial for Your Health. Retrieved on January 1, 2021 from https://www.healthline.com/nutrition/gut-microbiome-and-health
[3] Todd, C. (2019, June 4) Here’s What Actually Happens in Your Body When You Eat Fat. Retrieved on January 2, 2021 from https://www.self.com/story/what-fat-does-in-your-body
[4] Ogawa, A., Kobayashi, T., Sakai, F., Kadooka, Y., & Kawasaki, Y. (2015). Lactobacillus gasseri SBT2055 suppresses fatty acid release through enlargement of fat emulsion size in vitro and promotes fecal fat excretion in healthy Japanese subjects. Lipids in health and disease, 14, 20. https://doi.org/10.1186/s12944-015-0019-0
[5] Hormone Health Network. (2018) What is Leptin? Retrieved on January 2, 2020 from https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/leptin
[6] Sanchez, M., Darimont, C., Drapeau, V., Emady-Azar, S., Lepage, M., Rezzonico, E., … & Leone, P. (2014). Effect of Lactobacillus rhamnosus CGMCC1. 3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition, 111(8), 1507-1519. https://doi.org/10.1017/S0007114513003875
[7] Osterberg, K. L., Boutagy, N. E., McMillan, R. P., Stevens, J. R., Frisard, M. I., Kavanaugh, J. W., Davy, B. M., Davy, K. P., & Hulver, M. W. (2015). Probiotic supplementation attenuates increases in body mass and fat mass during high-fat diet in healthy young adults. Obesity (Silver Spring, Md.), 23(12), 2364–2370. https://doi.org/10.1002/oby.21230
[8] Aronsson, L., Huang, Y., Parini, P., Korach-André, M., Håkansson, J., Gustafsson, J. Å., Pettersson, S., Arulampalam, V., & Rafter, J. (2010). Decreased fat storage by Lactobacillus paracasei is associated with increased levels of angiopoietin-like 4 protein (ANGPTL4). PloS one, 5(9), e13087. https://doi.org/10.1371/journal.pone.0013087
[9] Turnbaugh, P. J., Hamady, M., Yatsunenko, T., Cantarel, B. L., Duncan, A., Ley, R. E., Sogin, M. L., Jones, W. J., Roe, B. A., Affourtit, J. P., Egholm, M., Henrissat, B., Heath, A. C., Knight, R., & Gordon, J. I. (2009). A core gut microbiome in obese and lean twins. Nature, 457(7228), 480–484. https://doi.org/10.1038/nature07540
[10] ScienceDaily. (2008, January 16) Probiotics Affect Metabolism, Says New Study. Retrieved on January 2, 2020 from https://www.sciencedaily.com/releases/2008/01/080115085347.htm
[11] Lutz, J. (n.d.) Obesity and Inflammation: A Vicious Cycle. Retrieved on January 2, 2020 from https://www.endocrineweb.com/obesity-inflammation-cycle
[12] Saltiel, A. R., & Olefsky, J. M. (2017). Inflammatory mechanisms linking obesity and metabolic disease. The Journal of clinical investigation, 127(1), 1–4. https://doi.org/10.1172/JCI92035
[13] Rouxinol-Dias, A. L., Pinto, A. R., Janeiro, C., Rodrigues, D., Moreira, M., Dias, J., & Pereira, P. (2016). Probiotics for the control of obesity – Its effect on weight change. Porto biomedical journal, 1(1), 12–24. https://doi.org/10.1016/j.pbj.2016.03.005
[14] Palsdottir, H. (2018, August 28) 11 Probiotic Foods That Are Super Healthy. Retrieved on January 2, 2020 from https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
