Ahealthy gut microbiomeis important for overall health.
How Probiotics Affect Body Weight
Taking probioticscan temporarily change the makeup of the microbiome.
The strain and dosage of the probiotic may influence the effects.
Kate Wieser / Getty Images
Various strains of probiotics are available as supplements.
Not all have been studied for their impact on body weight.
It is an ongoing process that ensures all body systems work, even during sleep.
How it works and uses energy (burns calories) changes over time and as a person ages.
Research shows that the makeup of the bacteria in thedigestive systemaffects metabolism.
It is still being debated and studied how this happens and which strains of bacteria have what effect.
The lack of studies on humans means there isn’t enough information to form recommendations on probiotic supplementation.
One review paper examined six studies on probiotics andoverweight or obesity.
The studies didn’t all reach the same conclusions about how probiotics affect weight.
In 80% of the studies, people who took probiotics had a reduction inwaist circumference.
A few human studies of the probiotic bacteriumLactobacillus gasserihave been reported.
In one study, participants who took a supplement ofL.
gasseriSBT2055 had a decrease in abdominal fat and body weight.
Another study showed no change in people who tookL.
A study on heat-killedLactobacillus plantarumLP28 showed that participants lowered their BMI, body fat, and waist circumference.
plantarumTENSIA lowered body weight, BMI, and fat mass.
Some Probiotics May Also Prevent Weight Gain
Some studies on probiotics also focus on preventing weight gain.
Human research is lacking in this area.
Much of the research has observed rats and mice.
Initial studies on humans have been conducted, but the research results conflict.
If probiotics do help prevent weight gain, one reason might be that they help diversify the gut microbiome.
One review, which included six research papers, examined the use of probiotics to prevent weight gain.
It found that products containing multiple strains ofBifidobacteriumandLactobacilluswere more likely to show results than other products.
Probiotic Strains to Try
Research is lacking in determiningwhich probiotics helpreduce weight or prevent weight gain.
Many of the studies are small in size.
It’s not yet known which probiotic will work for which person for the intended effect.
Therefore, adding probiotics to the diet might include some trial and error.
At least one research study has shown that the following probiotic bacteria strains help reduce body weight.
Most research has focused on strains ofLactobacillus.
A few studies have also includedBifidobacteriumbacteria.
Studied strains include:
Should You Take Probiotics Daily?
Supplements are not regulated by the Food and Drug Administration (FDA) like medications.
A probiotic supplement may not contain the strains advertised or live bacteria in sufficient quantities.
Some people may experience bloating or other digestive effects as their microbiome shifts.
The first is financial.
Some probiotics can be expensive; taking them for months without results can be considered a waste of money.
Another potential risk is delaying care from a healthcare provider by taking probiotics instead of seeking care.
A healthcare provider can provide treatments for obesity, such as exercise, medication, and surgery.
However, solid evidence of how the probiotics in these foods may directly affect weight loss is lacking.
But you may reap other benefits.
Many unknowns still exist about how the makeup of the gut microbiome affects weight and general health.
It is also unknown how individuals might respond to a probiotic supplement.
Probiotic supplements are generally considered safe, but potential risks should be considered.
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