The use of probiotic/synbiotic supplements did not have a beneficial effect on the weight of children and adolescents. Compared to placebo, observed a statistically significant increase in body weight in people using VLS#3. The study assessed the effect of VSL#3 on high-fat diet-induced obesity (HFD). And for those with a history of digestive issues or gut lining damage, adding targeted gut support may be just as crucial as the probiotics themselves. For example, studies have shown that certain probiotics can increase the amount of fat excreted through stool or alter the way the liver processes lipids. But they may act as a valuable piece of a larger puzzle, especially when combined with dietary and lifestyle changes that support gut health. So while probiotics aren't a magic fix, they may help shift the internal conditions that make sustainable weight loss possible. A disrupted or imbalanced gut microbiome, on the other hand, has been linked to inflammation and difficulty losing weight. If you are new to keto, make sure to read the advice below before starting a keto diet plan. Are you looking for a keto diet plan? AARP is a nonprofit, nonpartisan organization that empowers people to choose how they live as they age. You can’t contribute to a health savings account after you enroll in Medicare, but if you’ve already accumulated money in an account, you can withdraw it tax-free at any time for eligible expenses. And it has a savings card for people without insurance. Such “enhanced” probiotic products may be even more effective, and their protective and stimulatory effects may be superior to their components administered separately. Moreover, Vulevic et al. found, in healthy elderly volunteers fed with a mixture of GOS, an increase in the production of anti-inflammatory cytokine (IL-10) and a reduction in pro-inflammatory cytokines (IL-1, IL-6, and TNF-α) production . Several studies have discussed potential prebiotic effects on the modulation of cytokine expression. Through fermentation, probiotic bacteria use prebiotic fibers, such as a carbon source, to generate large amounts of SCFAs (lactate, pyruvate, and acetate), which are used by other colon bacteria as starting units for propionate and butyrate production . However, it was unclear if the upgrade was due to iron absorption enhancement or due to the reduction of bloody diarrhea through the restoration of gut microbiota balance. There are natural ways to mimic the GLP-1 effects of popular weight-loss medications. But more research is needed to know exactly how cinnamon affects people with diabetes and weight-related conditions. This is important because GLP-1 medications often cause loss of muscle mass along with body fat. Take a vitamin D supplement Dietetic intervention could then be a good strategy to treat obesity, by reducing energy intake and potentially modulating gut microbiota to aid weight loss. With respect to this, the best strategy in obesity prevention could be an intervention supporting “healthy” microbiota in order to minimize risk factors presents early in life. Apart from SCFAs, other bioactive metabolites produced by the intestinal microbiota in a diet-dependent manner are conjugated fatty acids , which have peripheral effects and modulate the brain via direct or indirect mechanisms, modifying host metabolism and the central regulation of appetite and food intake . Further, accumulating evidence supports a role for the gut microbiome as a modifier of some of the metabolic and end organ complications of obesity. For sustainable weight management combine your exercise regime with a balanced, healthy diet comprising minimally processed foods and healthy fats, lean protein and slow-releasing carbs. Most supplements, though, contain a mix of probiotic strains, as well as other ingredients, designed to support your gut microbiome. The research on probiotics, weight loss, and weight management is still fairly mixed and the link between your gut microbiome and weight isn’t yet fully understood. Nicole Ibarra, RD, CEO of Altitude Nutrition & Fitness in Redding, California, explains that probiotics are live, active microorganisms, including bacteria, that are beneficial to our gut microbiome and contribute to overall health. Whether through fermented foods or high-quality supplements like Bioma Probiotics, incorporating gut-friendly bacteria into your routine may support better digestion, reduced inflammation, and more effective weight management. In fact, at the moment, fermented dairy is the only food that meets probiotic criteria because it provides live microbes in adequate amounts to confer a documented benefit. If that were the case, beer and wine would be considered probiotic drinks, and you’d be eating your microbe-rich spoiled food instead of tossing it out. You need to pick the right microbe for the job, whether you’re focused on your immune system, digestive health, blood pressure, or belly fat. Probiotic supplements contain specific amounts of certain bacteria or fungi that have already been studied for their effectiveness. The remaining studies obtained the maximum score (5 points). A total of seven studies were rated with poor methodological quality 31,37,42,44,46,47,50 (23,24,26,27,28,29,36] (3 or 4 points). These strains belonged to the genera Lactobacillus (L. rhamnosus CGMCC1.3724 (LPR) , L. Regarding Bifidobacterium, it was common the use of strains belonging to the species B. Although most of the studies were double-blind, we found also single 31,42,44,47,50 and triple blind studies. Menopause Supplements: Natural Relief for Hormonal Balance and Symptom Management While diet and exercise remain the foundation of weight management, research suggests that gut bacteria may play a significant role in metabolism, fat storage, and even appetite regulation. While some studies suggest that certain probiotic strains may assist with weight loss, results vary among individuals. While some research suggests that certain strains of probiotics may contribute to weight management, it is essential to approach weight loss holistically. While probiotics may play a role in supporting weight management, they should not be seen as a primary weight loss tool. They are found in both fermented foods and dietary supplements, and they can help maintain or restore the natural balance of the gut microbiome. We will explore how our gut bacteria influence weight, the types of probiotics available, and the evidence supporting their use for weight loss. On top of that, research consistently shows that people who are overweight or obese exhibit drastically different gut microbiome profiles compared to healthy people13. First, individuals should aim to include a variety of probiotic-rich foods in their diet to promote a diverse gut microbiome. Some evidence suggests that fermented cheese may help promote gut health and healthy cholesterol levels. A little salty and a touch sour, this crunchy condiment may be a good option for people who are new to fermented foods. Another study found links between kombucha and anti-inflammatory effects and a healthier skin microbiome. Here are nine of the best fermented foods to include in your diet. Not all fermented foods benefit your health in the same way. This strain reduces fat absorption and decreases inflammation in adipose tissue. Gasseri SBT2055 lost 8.5% of their visceral fat over 12 weeks. When this ecosystem falls out of balance, weight management becomes significantly harder regardless of effort. Emerging research says yes, but only specific strains at effective doses. Several clinical studies have compared the use of probiotics with diet or prebiotics. The influence of probiotics on body weight was best studied in adults. Modulation of intestinal microbiota with probiotics can be a tool to alleviate some obesity-related disorders in children. You should talk to your doctor before taking probiotics. But when you first take probiotics, you may experience digestive issues like increased gas, bloating, or diarrhea. Scientists are now beginning to look at kefir and inflammation in people. In one small study, people with lactose intolerance reported that kefir reduced their gas by half compared with milk. The meta-analysis of Koutnikov et al. (6826 patients) also showed an improvement in anthropometric parameters during probiotic supplementation.The results obtained need to be confirmed in subsequent studies on more people.The label will likely also mention CFU, which stands for colony-forming units, or the number of live, active bacteria in a probiotic, but you can generally ignore this number.Additionally, look for products that have been studied specifically for their weight loss benefits, and choose a product that is manufactured by a reputable company.We invite you to take our AI quiz to discover which Cymbiotika supplements are best suited to your unique needs.Our at-home test gives you a breakdown of the bacteria that currently live in your gut.These microorganisms work together to create a symbiotic relationship that promotes a healthy gut microbiome.So, if you boost your “good” bugs, you will likely reduce the number of “bad” bugs in your gut. The higher the fat content in the milk, the thicker and creamier the kefir, so higher fat kefir is actually less like a drink and more like yogurt. Milk kefir itself comes in both full-fat and low-fat versions. However, some mass-produced kefir products use bacteria and yeasts extracted from kefir grains rather than the grains themselves. The microorganisms in kefir grains are symbiotic, meaning they can exist together without the need for other food. In addition, studies have shown that supplementation with probiotics, prebiotics, and synbiotics may alter the secretion of hormones, neurotransmitters, and inflammatory factors, thus preventing food intake triggers that lead to weight gain. However, which gut microbiota components are the cause of weight gain and abnormal glucose and fat metabolism, and which are protective against obesity and metabolic derangement, is still under investigation. Thus, dietary intervention by probiotic administration might be one of the approaches by which a “healthy” microbiota can be modulated and maintained. Changes in diet, from a Mediterranean to a Western diet with high content in sugars and saturated fats, are driving to obesity via different mechanisms in which changes in gut microbiota play a key role. A 2020 study looking at synbiotics (a combination of probiotics and prebiotics) found they didn’t affect weight loss or body composition. It’s possible that probiotics lay the groundwork for successful weight loss by improving your body’s ability to function. So, could probiotic supplements be enough to change your microbiota and induce weight loss? All of these mechanisms are routed affecting the development of a microbiota, inhabiting the host in a way that ensure a proper balance between pathogens and the microorganisms needed for the optimal function of the host . Probiotic microorganisms are attributed a high therapeutic potential in obesity, insulin resistance syndrome, type 2 diabetes, and other pathologies . Numerous scientific reports confirm their positive effect in the host’s health. Building Long-Term Gut Health Plus, you may be more likely to achieve your weight loss and health goals by planning keto meals in advance. This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet. If you don’t use tax-free money from an HSA, weight loss medication prescribed for a medical condition, such as diabetes or obesity, can be a tax-deductible medical expense, says Barbara Weltman, author of J.K. If you're considering probiotics for fat loss, focus on strain-specific supplements or fermented foods rather than generic products. It’s possible that eating more probiotic-rich foods or taking a probiotic supplement may boost your gut microbiome. But eating foods with probiotics is a great way to get health benefits without spending extra money on supplements. In a 2024 literature review, the authors also found evidence that probiotics lower body weight, waist size, and body fat in people with larger body sizes. Some believe that probiotic supplements — which support the friendly bacteria that naturally live in your gut — can help you lose weight. However, supplements can offer concentrated doses for those who may not get enough through diet alone. The timeline for experiencing benefits from probiotics can vary from person to person. A balanced diet and exercise are crucial for effective weight management. Our commitment to providing high-quality, science-backed supplements aligns with our mission to empower our community to take control of their health. Gut microbiota may also play a role in the brain and the central nervous system, which may help explain relationship between the gut microbiota and overall health (Lankelma et al., 2015). A reciprocated relationship exists between the gut flora and diet, whereby dietary factors regulate the role and structure of the microbiota. Approximately 1014 bacteria and archaea of more than 1,000 species exist in the human gastrointestinal tract; together, these are known as the gut microbiota (Lv et al., 2019). Although several methods for treating excessive weight gain are used, obesity remains a major public health problem, which requires novel nutritional and/or medical solutions. We showed that the gut microbiome has an impact on nutrient metabolism and energy expenditure. The aim of this study was to investigate the effects of probiotic supplementation on weight loss in healthy, young adult females and to put claims made by manufacturers of such products to the test. If they’re consumed in amounts that lead to a calorie deficit — which is necessary for weight loss, regardless of dietary pattern — these foods can help to support weight loss efforts. In addition to studies like this, observational studies reported differences in the gut microbiomes of people with and without obesity. Whether you’re exploring probiotics for weight support or looking to improve your overall gut health, your journey matters. In obesity, there is increased cytokine production in white adipose tissue and an infiltration of macrophages, which in turn enhances pro-inflammatory cytokines and subsequently induces insulin resistance. The highest density of gastrointestinal microorganisms is found in the cecum and proximal colon , as the presence of acids in the stomach and bile acids and pancreatic juice in the duodenum and jejunum can inhibit the growth of microorganisms—more so than most bacteria inhabit the large intestine . Moreover, diets high in sodium and low potassium may lead to a variety of chronic illnesses, including hypertension and stroke. In this regard, food products have greatly changed during last decades, taking advantage of diverse food processing and preservation technologies, modifications that have increased intake, beyond that of fresh vegetables and fruits, of higher caloric food with lower nutritional value. However, the dramatic rise in the prevalence of obesity over the past decades has turned attention towards the environment. In fact, Osterberg et al. reported anti-obesogenic properties of VSL#3 by reducing both body weight and fat accumulation in this population. Finally, it is also important to highlight that healthy non-obese adults can also benefit from probiotic therapy. Clinical results have also found evidence of the effectiveness of probiotic strains on obesity-related metabolic disorders. Some clinical trials also suggest that the extent of anti-obesogenic effects of probiotics may depend on both the probiotic dose and viable form used. Rhamnosus CGMCC1.3724 plus a restricted calorie diet showed markedly higher weight loss in obese women compared to obese men. Additionally, postbiotics may be safer for immunocompromised individuals, since they are not live bacteria and thus pose a lower risk of infection or adverse reactions. Kimchi is a fermented food from Korea used in a wide range of dishes. Kombucha has been promoted as a health drink with loads of benefits. Effects of an exopolysaccharide (kefiran) on lipids, blood pressure, blood glucose, and constipation. A meta-analysis of probiotic efficacy for gastrointestinal diseases. Sustainable weight loss requires a holistic approach that includes a balanced diet, regular physical activity, and a healthy lifestyle. When selecting probiotic supplements, consumers should look for products that contain well-researched strains known for their weight loss benefits, such as Lactobacillus and Bifidobacterium species. The benefits derived from probiotics can vary widely based on individual differences, such as baseline gut microbiota composition, dietary habits, and lifestyle factors. The study revealed that probiotics led to a significant decrease in body weight and BMI, particularly among overweight individuals who consumed multiple strains for at least eight weeks. In recent years there have been articles showing the potential relationship between changes in the composition of intestinal microbiota and obesity 1,2,3. The leading cause of obesity and overweight is the lack of energy balance between the number of calories supplied and burned. Experiments on germ-free animals (GFs) have provided much evidence for the contribution of bacteria to obesity. In recent years, there have been many works linking obesity with intestinal microbiota. These symptoms typically subside within a few days as the body adjusts to the introduction of new probiotics and enzymes. Additionally, combine the supplement with a balanced diet and regular exercise to amplify its weight loss benefits. To take Probiotic Multi-Enzyme for weight loss, start by consulting with a healthcare professional to determine the appropriate dosage and duration of supplementation. But don’t worry — that’s actually a good thing, because the human body depends on bacteria to function. However, results vary based on individual gut composition, diet, and lifestyle factors. Probiotics aren’t magic pills for fat loss—they work best as one piece of a broader weight-management strategy. Increasing dietary fiber intake through the use of specific prebiotics may stimulate satiety hormones and enhance appetite control, which may help in body weight control . As a conclusion, a deeper knowledge about pre-/probiotic mechanisms of action, in combination with adequately powered, randomized controlled follow-up studies, will facilitate the clinical application and development of personalized healthcare strategies. Whether your goal is weight loss or overall good health, address the pillars of health (sleep, stress, nutrition, and movement!) before getting too specific in your journey. And don’t forget about prebiotics, which are dietary fibers that help feed your friendly gut bacteria. Eating habits that can influence GLP-1 The relationship between probiotics and weight isn’t just about digestion. Certain strains have been studied for their impact on weight-related factors like metabolism, cravings, and fat storage. This means that your gut health may be quietly influencing your ability to lose or maintain weight, regardless of calorie counting or exercise routines. With all that in mind, who’s ready to learn how these live microorganisms may be able to help you on the weight loss front? We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. At Cymbiotika, we prioritize transparency and science-backed formulations to support your health. When choosing a probiotic supplement, look for products with transparent labeling, a variety of strains, and a focus on quality and bioavailability. We’re passionate about simplifying weight loss and wellness through clear, actionable advice. Taking a probiotic supplement can provide a convenient and effective way to ensure that you are getting enough probiotics on a daily basis. Probiotics can help individuals maintain weight loss by regulating appetite, improving metabolism, and enhancing nutrient absorption. Here are 10 helpful high-protein foods for weight loss. In the context of weight loss, probiotics help regulate appetite, improve digestion, and boost metabolism. By choosing the right supplement, taking it correctly, and combining it with a healthy diet and lifestyle, you can unlock the full potential of these gut-friendly allies. In conclusion, probiotics and multi-enzymes can be a powerful tool in your weight loss journey. Probiotics are necessary for your body to break down food and support a healthy immune system. Many people take probiotics to help replenish their guts with good bacteria, especially after taking antibiotics. Forest plots of the effects of probiotics on body weight (A), body mass… Discover which foods, often perceived as healthy, may not align with your current needs and which foods can actually be beneficial. We’re excited to share insights that empower you to take control of your health journey. Probiotics are live microorganisms that can confer health benefits when consumed in adequate amounts. Probiotic supplements should be taken daily, ideally on an empty stomach unless otherwise noted by the manufacturer. However, these strains are part of a proprietary blend so you don't know the exact breakdown of each. One preliminary study of 42 people with metabolic syndrome showed that wild bitter gourd extract improved several health markers. In human studies, ginseng did seem to improve blood sugar control in people with diabetes, but larger and longer studies are needed. One small study in people with Type 2 diabetes showed that taking 1,500 mg of curcumin daily reduced weight and blood sugar. It seems to reduce body fat in several different ways, including by increasing GLP-1 production in your body. However, it is essential to understand that probiotics are not a magic solution; they work best when combined with a balanced diet and healthy lifestyle. By the end of this post, you’ll have a clearer understanding of the relationship between probiotics and weight loss, empowering you to make informed decisions about your health journey. If you’re adding new probiotic-rich foods to your diet, be sure to start with small doses to see how your body responds. Several studies have found probiotics effective in reducing stubborn body fat. Unexpectedly, these effects were lower than prebiotic alone, which also had a major impact on body composition, including reduced energy intake, weight gain, and fat mass. Experimental studies have shown that the consumption of food rich in prebiotics is strongly related to beneficial effects against obesity, through different mechanisms of action. Moreover, adverse anti-obesogenic effects of specific probiotic strains were found, reflecting potential practical issues in introducing live microorganisms into the host gut. Interestingly, these host metabolism responses were linked to major changes in gut microbiota composition, increasing the amount of Bacteriodetes while reducing the proportion of phyla related to obesity (Firmicutes, Proteobacteria, and Tenericutes). To resist the colonization of pathogenic bacteria, probiotics are able to alter the environment, making it physiologically restrictive by hydrogen sulfide production and pH/redox potential alterations. Therefore, knowing the mechanisms of action of probiotics on host metabolism will allow us to modulate the intestinal microbial community in order to reduce the susceptibility to obesity, as well as other implications for the clinical practices in pediatric endocrinology, gastroenterology, and nutrition. Prior to these studies, questions about specific bacterial strains, dose, and the duration of treatment still need to be answered. On top of this, when distal gut bacteria from normal mice was transplanted into the germ-free animals, they encountered a 60% rise in body fat in two weeks, despite no significant changes being made to their food consumption or energy expenditure. Thanks to their myriad of health benefits, many people aim to up their probiotic intake, with yogurt being among the best-known probiotic foods. While probiotics may support weight loss, they are not a standalone solution. By prioritizing gut health through probiotics, a balanced diet, and an active lifestyle, we can create a foundation for lasting wellness. Rye bread is high in fibre and there have been lots of studies into its benefits for weight loss. Significantly reducing the amount of added sugar in your diet may help with weight loss. While calorie counting may help some people with weight loss, it’s not a perfect science. As we embark on our wellness journeys, it's essential to recognize the interconnectedness of gut health and overall well-being. Focus on consuming whole foods, high in fiber, and engaging in activities that you enjoy to promote overall wellness. When selecting a probiotic supplement, look for products that contain well-researched strains, high CFU (colony-forming units) counts, and transparent labeling. Probiotics are live microorganisms, commonly referred to as "good" bacteria, that provide various health benefits when consumed in adequate amounts. In this regard, specific associations between host genotype and obesity have been revealed. Genetic factors clearly contribute to the control of the physiologic response to caloric excess and hence to the development and maintenance of obesity; heritability estimates for the variance in BMI ranging between 40% and 70%. Multiple hormones and neuronal circuits appear to control these regulatory processes, including leptin providing feedback from the fat itself, ghrelin secreted by the gastric mucosa, various intestinal peptides, and several appetite-regulating neuropeptides . However, increasing evidence indicates that energy intake and expenditure are highly interconnected and regulated by complex and coordinated mechanisms that ultimately influence hypothalamic, limbic, brain stem, and other central nervous system centers to regulate food intake and energy spending. The pathophysiology of obesity is multifactorial, involving in its development inadequate life style, neuronal and hormonal mechanisms, as well as genetic and epigenetic factors , which result from an imbalance between energy intake and expenditure. Studies show that people who are overweight or obese have a drastically different gut composition than people of normal weight. The combination of bacteria, fungi, parasites, and other microbes that reside in your gut can elicit both favorable and unfavorable effects, depending on their ratios. For those committed to making lasting changes, embracing probiotics as a component of a comprehensive weight management strategy may be a beneficial step forward. Although challenges may arise, the harmony between gut health and weight management is an exciting frontier that holds potential for improved health outcomes and enhanced quality of life. Q. Can probiotics target stubborn belly fat specifically? Q. What is the best probiotic for weight loss and bloating? Breve B-3 demonstrates dual benefits as probiotics that helps you lose weight while improving digestive comfort. Annually, over 2.8 million people die from obesity-related diseases. The World Health Organization (WHO) reports that 400 million people are obese, and over 1.6 billion adults are overweight worldwide. This has been demonstrated by Liou et al. (2013) whom demonstrated that transplantation of fecal matter from RYGB- treated mice to germ-free mice caused a decrease in weight and fat mass in the latter. Patients who undergo Rouex-en-Y gastric bypass (RYGB) experience enhanced metabolism that cannot be explained by caloric restriction and weight loss alone. This action helps relieve diarrhea in people with gastroenteritis.This allowed one to reduce fat mass in overweight and obese adults .The Purely Inspired 7-Day Detox Cleanse offers a whole-body cleanse with easy-to-take capsules.This review will discuss the relationship between the gut microbiota and obesity, to increase understanding of the mechanism by which the gut microbiome affects weight gain.Let’s dive in and discover how to make a smart choice for your weight loss journey!Cytokines contribute to insulin resistance, oxidative stress, and increased visceral fat deposition.The good news is, when it comes to weight loss, you don’t have to start training for a marathon or hit the gym.In the process, probiotics also produce vitamins, enzymes, and short-chain fatty acids, all of which contribute to our digestion process and metabolism. Get information about different types of probiotics, their possible health benefits, and how you can simply make them a part of your diet. See which foods deliver a hefty dose of probiotics, and could be the key to taming your digestive problems. Because there are fewer regulations with probiotics, it's hard to tell exactly what you're getting and if the product even has enough bacteria to have any impact on your body. Some probiotic strains were linked to weight loss, while others were not. That said, a cup of black coffee after breakfast helps to slow down glucose production which may mean you produce fewer fat cells. Start your day with a large glass of water, before any food, tea or coffee, and then continue to take sips throughout the day. You can technically last weeks without food but just days without water. By improving your diet and lifestyle, you’ll be better placed to make a lasting difference to your waistline. You need to pick the right microbe for the job, whether you’re focused on your immune system, digestive health, blood pressure, or belly fat.It aims to help you feel more energized and comfortable by supporting your body’s natural cleansing processes.Some research suggests that berberine may enhance liver health, lower inflammation in the liver, and potentially treat non-alcoholic fatty liver disease.For adults with no major health conditions or immunocompromisation, however, probiotics are generally well-tolerated, according to the NICCH.The human gut microbiome is home to trillions of microorganisms, including bacteria, fungi, and viruses, which play a vital role in digestion, metabolism, and immune function.In addition to eating high-protein food sources, when you consume protein is also important. Meanwhile, digestive enzymes break down proteins, carbohydrates, and fats into absorbable nutrients, ensuring that the body extracts the maximum amount of energy from food. With time and dedication, you can achieve your weight loss goals and enjoy a healthier, happier you. These supplements combine different enzymes that break down proteins, carbohydrates, and fats, making it easier for your body to absorb nutrients. Research has shown that an imbalance of gut bacteria, also known as dysbiosis, is common in individuals with obesity. The most common side effects include bloating, gas, stomach cramps, and diarrhea.Weight loss is a complex process influenced by genetics, lifestyle, diet, and even the gut microbiome.Additionally, it is important to be patient and consistent when taking probiotics, as the effects may take time to manifest.Besides, changes in the composition of intestinal microbiota activate the endocannabinoid system by stimulating CB1 receptors, which consequently increases metabolic endotoxemia .As we embark on our wellness journeys, it's essential to recognize the interconnectedness of gut health and overall well-being.In obesity, there is increased cytokine production in white adipose tissue and an infiltration of macrophages, which in turn enhances pro-inflammatory cytokines and subsequently induces insulin resistance.The therapeutic effect of probiotic bacteria on gastrointestinal diseases.Gut health is connected to each of these areas, which is why improving digestion often leads to enhanced overall well-being. Learn more and find dairy-free recipes to tailor your diet plan. A dairy-free keto diet can be very effective. Learn more and find inspiration in our collection for vegetarian recipes.Can you eat a dairy-free keto diet plan? Vegan keto is more challenging, but you can certainly eat a lower-carb vegan diet. One of the main advantages of strength training is it promotes healthy muscle and because muscle is metabolically active, the more muscle you have the more calories you’ll burn, even at rest. You don’t need to lift weights in a gym if that’s not your thing, simply using your own body weight – doing a push up, for example – or using a resistance band will achieve a similar effect. There’s no one best exercise for weight loss; a variety of structured exercise and keeping physically active during the day are likely to achieve the best results. Done regularly, exercise increases muscle mass and teaches your body to burn more calories, even at rest, making you less likely to regain the weight you’ve lost. Discover our full range of health benefit guides including how to exercise for free and our weight-loss recipes. Probiotics benefit from good press on a near-daily basis, with proponents saying they’ve seen improvements in everything from skin health to anxiety with probiotic supplementation. Another study involving mice found that a suboptimal gut flora could inadvertently lead to weight gain. Plant fibers are indigestible by humans, but can be easily fermented by beneficial bacteria present in the gut. Eating behavior A study on mice found that while berberine was better at reducing high cholesterol and obesity, metformin was better at controlling blood sugar levels. The dietary supplement hasn’t been approved by the FDA for type 2 diabetes, whereas metformin has. Doctors commonly prescribe metformin to lower blood sugar levels in people with type 2 diabetes. While Ozempic slows down digestion, berberine helps control how the body breaks down and uses energy. But many of these studies are of low quality and have a high risk of bias. SCFAs are microbial waste products produced by microbes to balance homeostasis of the gut (Baothman et al., 2016). SCFAs are produced by colonic fermentation involving anaerobic catabolism of dietary fiber and protein (Baothman et al., 2016; Zhang et al., 2018). One important function of the gut microbial function is the ability to alter bile acid signaling and to produce distinct pathophysiological bile acid profiles (Sanmiguel et al., 2015). Therefore, obese male subjects had a less diverse microbiome than individuals in the lean group. The diversity of the bacteria was also significantly greater in the obese subjects than the non-obese subjects (Kasai et al., 2015). “There’s preliminary research that shows a connection between probiotics and weight management,” says Amy Gorin, MS, RDN, a plant-forward registered dietitian nutritionist in the New York City area. “Probiotics can help you lose weight by improving your gut health,” say registered dietitian nutritionists Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, and co-founders of the 21-Day Body Reboot. While there are some studies on specific bacterial strains, it seems that low diversity is a major culprit in obesity and inflammation,” says Foroutan. “Excess inflammation in the body makes it really difficult to lose weight, and an unbalanced microbiome contributes to the type of inflammation that encourages weight gain and fluid retention and makes weight loss difficult.” Recently, research has shown a possible link between probiotics and weight loss. Maintain a healthy vaginal microbiota with the help of good bacteria Probiotics are ‘good’ bacteria that help your gut, while prebiotics are foods that fuel the bacteria In many ways, our gut microbiome operates similarly, hosting a diverse array of bacteria that work together to support our health. Recent research has sparked interest in the potential relationship between probiotics, gut health, and weight loss. Finally, healthy people without being overweight or obese can also benefit from the use of probiotics. The relationship between intestinal microbiota and body weight is very complex and further research is needed to clarify the role of probiotics in the prevention and treatment of obesity. You can sometimes buy specific strains — although you’re best chatting to a health professional first if you’re thinking of taking a more targeted probiotic supplement. A different study from 2013 found that eating probiotic-rich yoghurt resulted in body fat loss of 3-4% over 6 weeks and altered the way the body metabolises energy . There’s also been some evidence that having specific types of good bacteria in your gut affects how much weight you’re able to lose . When taken, they can help neutralise bad bacteria in our gut, in turn improving our ability to digest food and absorb nutrients from it . Sometimes, the bacteria in our guts can effectively turn bad — be it as a result of poor diet, illness, taking antibiotics (which can negatively affect our gut bacteria) or even deficient sleep. Deconjugation of bile acids by SCFA may explain reductions in fat mass observed in individuals consuming probiotics, due to fermentation of non-digestible carbohydrates (Brusaferro et al. 2018). Emerging evidence has demonstrated that probiotics may be organic compounds of the microbiome and may ameliorate its function (Wang et al., 2019b). Analysis of the gut microbiota showed that Gram-negative P. goldsteinii was decreased in the microbiome of HFD-fed mice, whereas this bacterium was elevated in mice treated with mushroom polysaccharides. Previous studies have shown that dietary supplementation with butyrate decreases insulin resistance (via increasing mitochondrial function and energy expenditure) and is protective against obesity caused by high calorie diet (Lin et al., 2012; Baothman et al., 2016). In addition, in vivo studies of rodents fed dextran sulfate sodium (DSS) have shown that using single strains of probiotics such as L. Long-term treatment for six months based on daily intake of dietary fiber (Litesse® Ultra polydextrose) also failed to modulate body composition in overweight/obese adults, although fat mass, waist circumference, and food intake were markedly reduced using dietary fiber in combination with B. In addition to the absence of recommendations on healthy life habit in both studies, results discussed here suggest that management of obesity based on probiotic intervention should be initiated early in life to avoid obesity and subsequent metabolic consequences in older ages. These changes lead to an energy imbalance and, as a consequence, to the development of body fat. The main reason for this phenomenon is an easy access to high-energy, processed foods, and a low-activity lifestyle. The incidence of overweight and obesity is steadily increasing, and this phenomenon is referred to as a 21st-century pandemic. “Bodyweight seems to be related to the balance of these two families of bacteria,” they continue. “So from that perspective, any high-quality probiotic could be helpful in addition to establishing the habits that promote bacterial diversity. “There are some studies that link certain strains with improved energy metabolism and glucose metabolism. Read on for nutritionist’s insight and the research, along with five of their expert-recommended probiotic supplements. Some individuals may find that they prefer the convenience of probiotic supplements, while others may prefer the taste and nutritional benefits of kefir. They are available in supplement form, as well as in fermented foods such as yogurt, sauerkraut, and kefir. Furthermore, the probiotics in kefir can help to regulate the immune system, reducing the risk of infections and autoimmune diseases. The bacteria in kefir help to break down lactose, protein, and other nutrients, making it easier for the body to absorb them. By embracing the diversity and potency of these probiotic sources, individuals can look forward to a future where gut health is optimized, and the foundation for a healthier, happier life is laid. 2–3 months of probiotic use in adults resulted in a significant but small weight loss.One of the fascinating aspects of the gut microbiome is its connection to the brain—often referred to as the gut-brain axis.Body composition (percentage of fat tissue) was assessed using a handheld bioimpedance device (Clatronic FAG 2694) and referred to values provided by the manufacturer.While calorie counting may help some people with weight loss, it’s not a perfect science.Processed and pre-packaged foods often contain less fibre and nutrients while having more calories, salt and sugar, all of which may cause you to eat more throughout the day.The idea of achieving weight loss can sometimes feel like navigating a labyrinth of diets, exercise regimes, and weight loss supplements. This is the guide to the five menopause support supplements to help you deal with all your symptoms and make this transition as effortlessly and comfortably as possible. Many people find protein supplements such as protein powders an attractive and easy solution to meeting their daily protein needs. To decide if you should add protein supplements to your diet, consult with your doctor. A wide variety of foods, both plant- and meat-based, are high in protein. While consuming enough protein to support muscle gains is important for overall health, too much protein can also lead to health issues. But in both cases, researchers stopped short of recommending probiotic therapy. That makes it hard to know what (if any) results probiotic therapy can take credit for. But we do have reason to think they might support it. “With a probiotic, it’s likely a person could only receive a fraction of that, from one to just a few beneficial microbes. There’s no one best exercise for weight loss; a variety of structured exercise and keeping physically active during the day are likely to achieve the best results.Your gut contains many different bacteria, which are part of your microbiome, a collection of over 100 trillion microbes.Chronic stress increases cortisol, which impairs GLP-1 release and influences eating behaviors and food intake.One reason why probiotic research on weight loss produces mixed results is that everyone’s gut microbiome is different.The most important thing is to be consistent and make probiotics part of your routine.Effects of Lactobacillus plantarum MA2 isolated from Tibet kefir on lipid metabolism and intestinal microflora of rats fed on high-cholesterol diet.Consuming kefir regularly may contribute to weight loss, but the limited evidence suggests it’s no more effective than drinking skim milk.It is possible that probiotic supplementation may play a facilitating weight loss but has no effect without dietary intervention.Then you choose one food from each category at each meal. One study found that prolonged use of probiotics in individuals who are overweight can help with weight loss and a lower BMI. Probiotics can be consumed as supplements and in yogurt, kefir, and certain fermented foods. There are several different strains of bacteria used in probiotics. You may think you’re getting billions of live bacteria, but thanks to manufacturing and shipping processes, you run the risk of having a dead-on-arrival probiotic. Several other studies also show that Lactobacillus gasseri offers powerful anti-obesity properties. In simple terms, they can help to reduce the number of calories absorbed from foods. In several clinical studies, the influence of probiotic supplementation in children on body weight and body mass index (BMI) was checked. A small number of studies assessing the long-term effect of probiotic supplementation on the prevention of overweight and obesity have been conducted. The mechanisms by which probiotics influence anthropometric parameters (body weight, waist circumference, and hip circumference) are not well known (Figure 3). The search terms included “probiotics”, “Bifidobacterium”, “Lactobacillus”, “obesity”, “overweight”, “adipose tissue”, “waist circumference”, “weight reduction”, and “thigh circumference”. Additionally, we will discuss the potential use of probiotics in the treatment of overweight or obesity using data from clinical trials in humans. On the other hand, the influence of SCFA by GPR41 (FFAR2) and GPR43 (FFAR3) receptors and the tightness of intestinal membrane may have a positive effect on body weight. Intestinal microbiota can participate in obtaining energy via the fermentation of nondigestible dietary components in the large intestine . Bacteria that are part of the intestinal microbiota perform various functions, and their correct quantitative and qualitative structure supports the homeostasis of the whole organism . For instance, certain gut bacteria can produce short-chain fatty acids (SCFAs) during the fermentation of dietary fibers.If fermented foods aren't your preference, probiotic supplements can be a convenient option.Aim to consume a variety of plant-based foods to enhance gut diversity.Approximately 1014 bacteria and archaea of more than 1,000 species exist in the human gastrointestinal tract; together, these are known as the gut microbiota (Lv et al., 2019).According to a research review, probiotics support gut health, improve digestion, enhance immune function, and reduce inflammation.Fiber is a type of carbohydrate that slows the absorption of carbohydrates and fat.Regarding Bifidobacterium, it was common the use of strains belonging to the species B.But in both cases, researchers stopped short of recommending probiotic therapy. All in all, it won’t hurt to try a probiotic if your goal is weight loss. This is likely because probiotics can help reduce bloating and inflammation, regulate blood sugar, and improve how the body uses and stores energy, says Bianchini. Gut microbes then absorb nutrients and create compounds that stabilize blood sugar and trigger fullness cues, directly affecting appetite and food cravings, says Jennifer Bianchini, RD, a functional dietitian, mind-body wellness expert, and founder of Body to Soul Health. Ahead, find out the theories behind how probiotics could help with losing weight and what to know if you choose to take them, per experts. Yes, these little capsules boast benefits such as improving your digestion, heart health, and immunity, and they’re also sometimes used for weight loss—but do they actually work? Even for those taking them, the weight loss effect is not guaranteed. As a natural hormone, GLP-1 improves weight loss outcomes only marginally. Also, foods consumed with more chews and smaller bites can help increase GLP-1 response and curb subsequent food intake in a meal. Eating protein and/or fat together with dietary fiber before carbohydrate is most effective at enhancing GLP-1 secretion. Although a high source of flavanols and minerals, it is best to eat dark chocolate in modest quantities to minimize the risk of weight gain, as it still is high in calories and fat. In most cases, the only adverse effect people report is gastrointestinal distress like gas, bloating, or changes in bowel habits. New microbes are being discovered all the time, so the bacterial names may change, and the list may grow as more research emerges. The hundreds of studies analyzed used anywhere from 104 to 1.35×1015 colony-forming units (CFUs), but in general, it seems that larger doses for longer durations might be more effective. (3)(4)(7)(8) That’s about a quarter of a pound of fat loss per month, which isn’t very much. Additionally, some gut bacteria metabolize bile acids and their conjugates for a source of energy, causing activation of bile acid receptors essential for maintaining glucose tolerance and insulin sensitivity, in the intestine and liver . The gut microbiota changes the composition and relative abundance of bile acid species, which might explain its effect on glucose and insulin homoeostasis . Gut bacteria are therefore becoming increasingly recognized as key regulators of host physiology and pathophysiology, and undeniably have a role in health and disease . Healthy gut microbiota is crucial for proper metabolic function and homoeostasis, which substantially benefits the host in exchange for living and proliferating in the intestinal habitat. Eat probiotic-rich foods After 6 months of FM supplementation, a decrease in body weight, and an increase in plasma HDL levels were observed.Probiotics can help individuals maintain weight loss by regulating appetite, improving metabolism, and enhancing nutrient absorption.It’s possible that eating more probiotic-rich foods or taking a probiotic supplement may boost your gut microbiome.Probiotics can be a useful adjunct to a healthy lifestyle, but they should not be relied upon as the sole means of weight loss.Obese people, in a study, were found to have more firmicutes and fewer bacteroidetes as compared to normal-weight people.Novo Nordisk calls it part of a pilot program to add obesity to the list of covered medical conditions and expects that most Part D beneficiaries would be covered.Your gut is home to trillions of microorganisms, which make up your microbiome. Research suggests that those who supplement with vitamin D may have a lower waist to hip circumference, suggesting they are a healthier weight. Where possible, buy foods that come in single servings or portions unless, of course, you do have a large family to feed. Having a protein-based snack mid-afternoon keeps blood sugar levels stable and provides the fuel your body needs to get you through the afternoon without gaining extra weight. This is a long time for your body to go without food, especially if you’re active or at work. This builds a much healthier relationship with food and you’re more likely to create lasting behavioural changes as result. A core gut microbiome in obese and lean twins. Having more of the “good” gut bugs identified by ZOE is also linked to reduced fat around the stomach, as well as a number of other measures of good health. People who carry extra weight have different gut bacteria to those who do not. If you want to learn more about the microbes in your gut, join the ZOE program, which includes the most advanced gut microbiome test in the world. That is why there is now an increased need to create new public policies in prevention and in primary health care .Studies show that taking a berberine supplement combined with standard heart disease treatments eases these symptoms, lowering the chance of death without apparent side effects.If you are new to a ketogenic diet, read our beginner’s guide and get all your questions answered.Kombucha offers a lot of potential health advantages.Research has found that sweeteners will not only keep your tastebuds sweet, thus increasing sugar cravings, they can also make you feel hungry and lead to you eating more food overall.Walking at a brisk speed for 30 minutes, as soon as possible after lunch or dinner, leads to greater weight loss for some people, than walking for 30 minutes an hour after a meal has been consumed. But unless you’re overweight and have another ailment, such as diabetes, Medicare won’t cover any of the popular weight loss drugs like Ozempic and Wegovy until at least July 2026. The FDA approved the first GLP-1 pill for weight loss earlier this week, and the oral form of Wegovy is expected in pharmacies in early January 2026. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Guidelines recommend that to stay healthy we should do 150 minutes of moderate activity plus two strength training classes, involving all major muscle groups, each week. Enlarged fat cells produce many biologically active substances called adipokines that act both locally (autocrine/paracrine) and on distant organs (hormonal activity) . Excess energy is stored in the host’s fatty tissue, which leads to cell enlargement and impairment of their function . Obesity is the result of excessive energy supply to the body’s energy expenditure . These findings suggest a link between obesity and the make-up of the gut microbiota, with germ-free mice able to eat more and gain less weight than conventional mice. So, it’s clear they hold plenty of power, but how does gut bacteria affect body weight? We also combed through all the existing research to find out how gut bacteria affects body weight. Scientists are still uncovering all the links between gut bacteria and body weight. They found that taking probiotics or synbiotics can lead to lower weight, a smaller waist size, and a lower body mass index (BMI). Some foods naturally contain probiotics, while others have them added during the manufacturing process. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. Full guide to keto fruits DD+ MEMBERSHIPGet instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. Get all the healthy keto foods you need for the following week or two — and spend less time at the supermarket every month. “Kombucha can really help feed and increase that good, healthy gut bacteria, which can help decrease any bad bacteria,” says Zumpano. Some cheeses, such as cheddar, mozzarella, and gouda, also contain probiotics. During this process, bacteria feed on the food’s sugars and starches, resulting in the creation of lactic acid and carbon dioxide. Experts also say that those with a compromised immune system or severe allergies should be wary of probiotics because of the risk of infection or gastrointestinal problems, and are best chatting to their doctor before taking them. Once again, the research on probiotics and menopause is fairly limited. Obesity is assessed in practice by body mass index (BMI) or the ratio of waist to hip circumference. Moreover, childhood obesity has grown exponentially over the past 25 years in infants and young children (aged 0–5 years), having increased from 32 million globally in 1990 to 42 million in 2013 and being now the most prevalent nutritional disorder globally among children . Obesity is a worldwide epidemiologic syndrome characterized by fat mass accumulation, mainly visceral fat. That is why there is now an increased need to create new public policies in prevention and in primary health care . Classical treatments for obesity include both bariatric surgery and non-surgical multicomponent approaches based on behavior therapy, dietary changes, physical activity, and pharmacotherapies . Dietary habits are the main contributors to the diversity of the human gut microbiota by altering its composition. Alterations in the composition of the microbiota, especially early in life, might cause obesity and diabetes by substantially modifying the host metabolism and affecting homoeostasis and the central appetite mechanism . In contrast, formula-fed infant microbiota is characterized by increased bacterial diversity and a high prevalence of Clostridium difficile, Bacteroides, Streptococcus, and Veillonella 45,46. Lactis GCL2505 can be used to reduce abdominal obesity in overweight people . Additionally, the conducted studies provide evidence of the safety of short term use of probiotics in children. A 6-month dietary treatment combined with physical activity did not have a significant effect on weight loss. Plantarum KY1032 showed reductions in body weight, BMI and waist circumference , what reinforces previous results carried out in mice, where they showed a reduction in weight gain and accumulation of fat, through the modulation of the intestinal microbiota . In recent years, the effect of pre- and probiotics has gained a great deal of interest in the treatment of overweight and obesity. On the other hand, we found a great diversity in terms of probiotic species and strains used to treat overweight and/or obesity. From the studies using either probiotics or synbiotics as unique intervention, only one did not find significant effects . Probiotics and Weight Loss: Are They Effective in Reducing Belly Fat? This means that there is currently no medical agreement on how well berberine can help people lose weight and that new, high-quality research on the topic is needed. Taking berberine supplements regularly appears to lower total cholesterol, “bad” cholesterol, and triglycerides in people with high cholesterol. Berberine's possible health benefits stem from its effect on enzymes in the body. Some people use it to feel lighter and start healthier habits. When we use the word “gut,” we’re talking — broadly — about your gastrointestinal (GI) tract. Others work with your body to keep everything in balance and all of our systems running smoothly. They’re also home for trillions of microbes, including bacterial, viral, yeast and fungal cells. Advertising on our site helps support our mission. Research has shown that caffeine can promote weight and body fat reduction. “I wouldn’t expect to see weight loss If you’re just drinking kombucha and not making other diet and exercise changes,” says Zumpano. Many of kombucha’s touted benefits are similar to those of other fermented foods, like sauerkraut, pickles, kimchi, kefir and yogurt. Probiotics are “healthy little microbes” in kombucha that can do a lot of good in your body.