Although we’ve known about probiotics for over a century, scientific research on their role in our health only began in the 1950s. Scientists began to isolate specific strains of bacteria and study their effects on the digestive system and overall health. In the 1990s, scientists proved the benefits of probiotics for various health conditions, such as gastrointestinal disorders, allergies, immune system support, weight loss, and even mental health. Probiotics are now a part of mainstream markets around the world.
How Probiotics Can Help with Weight Loss
Several manufacturers offer unique probiotic blends that are meant specifically for women’s weight loss and weight management. Some probiotics for weight loss are in the form of a gummy supplement that contains essential vitamins and minerals along with a probiotic. This is particularly effective if you’re on a weight-loss diet that may not cover all your nutritional requirements. Other probiotics contain a blend that contains probiotics, prebiotics and digestive enzymes which is ideal for weight management. A comparison by dieticians of the best probiotics for women will cover the pros and cons of each supplement so that you can choose the best one for your needs. Here’s how probiotics can help you lose weight:
1. Gut Microbiome Balance
The gut microbiome is a vast community of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes that reside in the digestive tract. The gut microbiome helps with nutrient absorption by breaking down complex carbohydrates, fibers, and other substances that the human digestive system cannot digest on its own. However, not all the bacteria in our gut are healthy but a high population of healthy bacteria lowers the number of unhealthy bacteria. An imbalance in the gut microbiome, known as dysbiosis, has been linked to obesity. Research shows that dysbiosis alters the production of certain neurotransmitters which leads to overeating and weight gain. Probiotics help maintain a healthy balance of gut microbiota which aids in weight management.
2. Appetite Regulation
Certain probiotics may affect the hormones involved in appetite regulation. Some probiotics can reduce “the hunger hormone” ghrelin while other probiotics can help to promote a feeling of satiety. Studies show that certain probiotic promote the release of GLP-1 (Glucagon-like peptide 1) which is a hormone produced in the intestines that reduces hunger and appetite. The same study found that the increased level of GLP-1 resulted in reduced food intake. This can go a long way in helping those who are overweight or obese due to overeating.
3. Metabolic Health
Probiotics can improve metabolic health by enhancing your body’s ability to metabolize and absorb nutrients. Some probiotic strains can influence the production of short-chain fatty acids (SCFAs), which play a role in regulating metabolism. Other probiotics have positive effects on gut microbiota balance, gut barrier function, metabolic pathways, and hormonal regulation all of which support weight loss. One study on mice indicates that the administration of a specific probiotic strain called Bifidobacterium lactis may help to decrease body and adipose tissue weight as well as improve serum lipid levels.
4. Fat Storage and Energy Harvesting
Probiotics can affect how the body stores fat and how efficiently it extracts energy from food. Some studies suggest that probiotic can reduce the absorption of dietary fat, leading to a reduction in body fat. A review of several studies found that strains belonging to the genus Lactobacillus and Bifidobacterium showed the best results in reducing body weight. Lactobacillus gasseri, in particular, decreased body weight, waist circumference and areas of subcutaneous and visceral fat. These weight loss effects were present even when participants did not reduce their calorie intake.
5. Insulin Sensitivity
Improving insulin sensitivity is crucial for weight management, particularly in preventing weight gain and managing conditions like polycystic ovary syndrome (PCOS) and type 2 diabetes. When insulin sensitivity is high, your body’s cells respond more effectively to insulin, allowing glucose in your blood to be used for energy rather than being stored as fat. Certain probiotics can reduce systemic inflammation, which is linked to insulin resistance – this helps to improve insulin sensitivity and aid weight loss.
While probiotics can help you lose weight, it is best to use them along with a healthy, balanced diet and daily exercise. This will get you to a healthy body weight as well as allow you to maintain your weight loss.
