Studies shown that probiotics can promote weight loss in overweight people, especially helping with burning fat and resulting in slimmer waistline. Also, consuming these beneficial bacteria can improve immune system and metabolism.
In one of the studies, using rat and mice models, it was suggested that obesity-related microorganisms can uptake more energy from digested foods than the microorganisms that are found in lean ones. Meaning that gut bacteria of overweight people might be causing more calorie intake from foods which leads to weight gaining. It is also important to have bacterial balance in the guts, because having too many fat-promoting bacteria instead of good bacteria (such as probiotics) promotes weight gain due to the metabolism of these bacteria which prefers to intake more carbohydrates.
The relationship between us and our gut microbiota is mutually beneficial. While we are providing food and the environment, the microorganisms help us absorb nutrients, digest food and protect from harmful pathogens. Therefore, it is important to keep this relationship in balance. There are several studies suggest that different species of probiotic bacteria may help with weight loss, improvement of insulin resistance and gut related diseases.
It is also important that in the case of interruption of the gut bacteria balance, such as taking antibiotics, probiotic foods (yogurt, kefir etc.) and probiotics supplements (L. acidophilus, Bifidobacteria and L. casei etc.) can help to improve the beneficial bacteria composition.
Here are some steps that might help you with your weight management;
- Do not underestimate small changes in your diet. A quick start with a probiotic supplement can be helpful. (Please ask a physician for a suitable probiotic supplement)
- Consume fermented milk products such as yogurt, kefir and cheese (if you can not consume dairy products there are alternatives of soy or nut milks, kombucha etc.)
- Consume more fiber, fresh vegetables and fruit, and lower your sugar or carbohydrate intake
- Daily exercising is also important to burn fat and produce growth hormones.
- Jung, Seung-Pil, et al. “Effect of Lactobacillus gasseri BNR17 on overweight and obese adults: a randomized, double-blind clinical trial.” Korean journal of family medicine 34.2 (2013): 80-89.
- Kotzampassi, Katerina, Evangelos J. Giamarellos-Bourboulis, and George Stavrou. “Obesity as a consequence of gut bacteria and diet interactions.” ISRN obesity 2014 (2014).
- Dror, Tal, et al. “Microbiota manipulation for weight change.” Microbial pathogenesis 106 (2017): 146-161.