25 Oct 2023

Can Probiotics Help You Lose Weight? Separating Myth from Fact

Can Probiotics Help You Lose Weight

The popularity of probiotics has surged in recent years, with many claiming these beneficial bacteria can aid weight loss. But what is the factual basis behind these claims? Can probiotics really help you lose weight?

The answer is not necessarily.

Research has found many connections between the gut microbiome and weight. One strong piece of evidence is that the gut microbiome of overweight people is significantly different from that of non-overweight people. However, this does not mean that probiotics can help you lose weight.

At this point, you may be wondering what is the gut microbiome. What role do they play in maintaining weight? Let's start with the basics to understand the relationship between the gut microbiome and weight.

Gut Microbiome and Weight

Gut microbiota can be defined as the community of microorganisms living in the intestines and they play a vital role in health. Over the past decade, there has been increasing interest in the behavior of the gut microbiota in metabolic diseases such as obesity. It is widely believed that an imbalance or lack of diversity in gut bacteria can lead to weight gain. This association has prompted scientists to explore the potential benefits of probiotic supplementation in weight loss.

In most studies, obese people have been found to have more Firmicutes and less Bacteroidetes than people of average weight. In short, only certain types of probiotics can help you lose weight, and conversely, the wrong strains of probiotics may actually have the opposite effect and lead to weight gain.

Science Says This:

Several studies have been conducted to examine the role of probiotics in weight management. While results are mixed, some promising findings suggest that certain probiotic strains may have a positive effect on weight loss.

Reduce Caloric Absorption: Probiotics, especially those from the Lactobacillus family, have been shown to change the way our bodies absorb calories from food. They may help break down dietary fiber, allowing our bodies to extract fewer calories during digestion.
Increase Fat Burning: Certain probiotics can stimulate the production of hormones that promote fat burning, which may lead to weight loss. For example, Akkermansia muciniphila has been studied for its effects on enhancing fat metabolism and reducing fat accumulation.
Appetite Regulation: Probiotics may also affect appetite and food cravings. Some studies show that specific probiotic strains can increase the production of hormones that signal satiety, thereby reducing caloric intake.
Reduce Inflammation: A healthy gut barrier is critical to preventing toxins from leaking into the bloodstream, which can lead to inflammation and weight gain. Probiotics have been shown to support intestinal barrier function, potentially reduce inflammation, and aid in weight management.

Gut Microbiome and Weight

Which probiotic strains promote weight loss?

It turns out there are many types of probiotics. Here are some beneficial probiotic strains that may help you achieve your weight loss goals.

Lactic Acid Bacteria

So far, Lactobacillus family strains appear to be the MVP for weight loss. A review of several studies on lactic acid bacteria strains in recent years found that supplementing with lactic acid bacteria strains can reduce participants' weight, BMI, and fat percentage to some extent.

Valid types include:

Lactobacillus amylovorus
Lactobacillus gasseri
Lactobacillus sakei
Lactobacillus fermentum

Bifidobacteria

Although there has been less research on Bifidobacterium strains to date, they also appear to be quite legitimate for weight loss.

Potentially successful weight loss strains include:

Bifidobacterium animalis subsp
Bifidobacterium bifidum

One meaningful conclusion we can draw from the above is that changing the balance of the microbes in the gut to favor good bugs may help with weight loss.

However, it's important to note that probiotics alone are not a magic solution for weight loss. It's unclear how or whether this actually works at this point. More research is needed on how probiotics affect weight.

Reference:

Wiciński M, Gębalski J, Gołębiewski J, et al. Probiotics for the Treatment of Overweight and Obesity in Humans-A Review of Clinical Trials. Microorganisms. 2020, 8(8):1148.