How Can Probiotics Help Weight Loss?

There are several ways that that probiotics can help with weight loss. They can
help both directly and indirectly. The key is having a healthy overall balance of gut
bacteria—primarily bacteroidetes and firmicutes. These two bacteria families are
known to help regulate body weight.

One indirect way that probiotics can help with weight loss is by providing the body
with essential vitamins that promote a healthy weight. Certain probiotics help with
the production and use of B vitamins. B vitamins are essential for breaking down
fats, carbs, and proteins as well as managing appetite. Probiotics can also help
break down fiber that the body cannot digest and turn it into short-chain fatty acids
that the body can benefit from.

Researchers believe that there are several types of probiotics that can prevent the
absorption of dietary fats. Instead of absorbing these fats which ultimately leads to
putting on pounds, they are excreted in feces. The Lactobacillus family of bacteria
is known to have this fat absorption-inhibiting effect.

There are three other ways that probiotics seem to help with weight loss. First, they
may help by releasing an appetite-reducing hormone known as GLP-1. This
hormone may help your body burn more fat and calories. Second, probiotics can
increase the body’s levels of ANGPTL4—a protein that may reduce the storage of
fat. And finally, probiotics may also help reduce brain inflammation. Brain
inflammation has been linked to weight gain and several other serious health
problems.
There are many studies on different types of probiotics and their benefits for
weight loss. But since there are so many kinds of bacteria living in the body—
around 1,000 different bacteria in the gut alone—many of them have not yet been
explored. Let’s talk about the best-known probiotics for weight loss today.

Best Probiotics for Weight Loss

1. Lactobacillus gasseri
Lactobacillus gasseri may be the most effective known probiotic for weight loss.
Several studies done on both animals and humans have shown significant results
for shedding body fat. One study done over 12 weeks showed a reduction in body
weight, BMI, and waist size. These effects are believed to be due to the fact that
lactobacillus gasseri inhibits the absorption of fats so that they are instead excreted.
When the subjects stopped using the probiotic, they gain back the 8.5% of belly fat
they lost within only a month. This may suggest that Lactobacillus gasseri should
be a part of a regular diet to experience long-term fat loss.

2. Lactobacillus fermentum and Lactobacillus amylovorus

Studies show that lactobacillus amylovorus and lactobacillus fermentum may also
help with weight loss. These probiotics are found in certain types of yogurt as well
as in many supplements. One study showed that over six weeks, lactobacillus
amylovorus caused a 4% loss in body fat and lactobacillus fermentum caused a 3%
decrease in body fat. This is believed to be due to the way that these probiotics
affect the body’s metabolism.
3. Lactobacillus rhamnosus
Research papers on Lactobacillus rhamnosus suggest that this probiotic works to
enhance diets. One study compared two groups of people that were overweight.
Both groups were put on the same diet. However, one group took lactobacillus
rhamnosus along with the diet, and the other group was given a placebo. The group
that used the probiotic experienced 50% more weight loss than the placebo group.
No studies have yet shown the effects of this probiotic without the use of a diet.
4. VSL#3
VSL#3 is a unique combination of probiotics which seems to help manage body
weight. However, rather than promoting weight loss, it seems to instead help
prevent weight gain. Researchers gave VSL#3 or a placebo to a group of
participants and put them on a diet that required them to overeat. Instead of
reducing calories, the participants were given an extra 1,000 calories every day.
The group that used the VSL#3 probiotics gained significantly less fat than the
placebo group. This suggests that this concoction of probiotics can help protect
people from gaining weight to begin with.
The Probiotic You Should Avoid for
Weight Loss
While the probiotics we just talked about may help improve weight loss (or at least
prevent weight gain), there is one probiotic that you may want to avoid if you
would like to lose weight. This probiotic is lactobacillus acidophilus. In one study,
Lactobacillus acidophilus actually promoted weight gain in many participants.
Weight Loss, Probiotics, and Diets
As you can see, probiotics may play an essential roll in managing your body
weight. While there is much more research to be done, studies are showing
promising results in favor of using many different types of probiotics for fat loss.
Keep in mind that a bad diet is a bad diet—probiotics won’t entirely make up for
unhealthy foods. But they may enhance our weight loss efforts—making diets and
exercise more effective so we reach our weight loss goals sooner.