Do Probiotics Help You Lose Weight?
There are a variety of reasons that someone could be interested in weight-loss, whether for their self-esteem or health concerns. The internet is full of weight-loss tips, and it can be hard to know where to begin in a world of shakes and supplements. One such supplement that some have used in pursuit of weight-loss goals is probiotics.
But, what is a probiotic, and does it really help you lose weight sustainably? In this article, we’ll talk about how probiotics work and whether or not they could be beneficial to your weight-loss goals.
When embarking on any sort of weight-loss journey, it’s important to consult your doctor or medical care team before adding any new supplements into your diet, to ensure you’re taking care of your health and getting a full picture of any potential side effects.
What is a Probiotic?
Probiotics are live microbes that live inside every human body. You can also get naturally occurring probiotics from certain foods that we eat, or by adding a supplement to your diet. Not all microbes, such as germs, are helpful to the body, but by looking out for the good bacteria, such as probiotics, you may see a variety of benefits.
Benefits of probiotics
The benefits of probiotics will depend on what type of probiotic you’re taking, and where it’s targeted. For example, some probiotics are designed to help fight acne, and be used topically on the skin. While others are meant to be taken orally. Most commonly, people take oral probiotic supplements to assist with GI health. These oral supplements may:
- Help break down and absorb certain nutrients and medications.
- Produce other important nutrients as byproducts.
- Help break down and recycle bile after digestion.
- Help train your immune system to recognize and eliminate harmful microbes.
- Reduce inflammation
- Increase immune response.
- Improve metabolism, blood sugar and fat storage.
- Help with symptoms of chronic GI conditions, such as bloating and constipation
Results may vary depending on pre-existing conditions, general health, and other factors, so consult your doctor if you think a probiotic might be right for you.
What foods have probiotics?
As mentioned, many foods have naturally occurring probiotics, and increasing your intake of these feeds can help build up your naturally occurring probiotics. Foods with naturally occurring probiotics include:
- Sauerkraut
- Yogurt
- Miso
- Tempeh
- Pickled vegetables
- Sourdough bread
- Certain cheeses, including cheddar, feta and gouda
- Buttermilk
- Apple cider vinegar
- Dark chocolate
Fermented foods are often full of probiotics because of the chemical reactions caused by the fermentation process. If you’re curious if a food contains probiotics, you can look for a “live active cultures” label, or check the ingredients list for bacteria names such as Lactobacillus Acidophilus, Bifidus, Streptococcus Thermophilus or Lactobacillus Casei, which are all probiotics.
Probiotic Supplements
If you aren’t getting enough probiotics in your diet, your healthcare provider may recommend a probiotic supplement. Often, these are oral supplements meant to be ingested, but as mentioned, they can be topical depending on your needs.
You may be recommended to take one specific probiotic strain to target specific areas or symptoms. This kind of targeted care is much harder to achieve through diet alone. Many of these supplements are available over the counter at your local pharmacy.
Probiotics and Weight-loss
Probiotics can be incredibly helpful to your overall health. However, there isn’t currently a consensus in the medical community about its role in managing weight.
Some research shows that probiotics may help release the appetite-reducing hormones, such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). These hormones can help you burn calories and fat. Researchers have also found that probiotics may increase levels of the protein angiopoietin-like 4 (ANGPTL4), which can lead to decreased fat storage.
However, other trials using specific probiotic supplements show conflicting results. Some probiotic strains were linked to weight loss, while others were not. And there’s no ignoring that economics plays a role – the global market for probiotics is projected to grow from $71.2 billion in 2024 to $105.7 billion by 2029.
More specific research is needed in order to understand the role that probiotics can play in managing weight long-term for the wider population.
Should I Take a Probiotic?
Whether or not you should take a probiotic is up to you and your doctor. While taking an over-the-counter probiotic supplement is unlikely to cause harm to a healthy person, according to the Cleveland Clinic, you’re most likely to get favorable results with the assistance of a medical plan that takes into account the following factors:
- Dosage
- How long you take them
- Probiotic type
- Your age
- Your starting weight
- Pre-existing conditions
Overall, a probiotic should be seen as a tool, rather than a magic bullet. Sustainable weight-loss won’t be achieved with one supplement or diet, but rather a combination of healthy habits and medically-informed lifestyle changes.
Looking to Get Started on Your Weight Loss Journey?
If you or a loved one is interested in medical weight-loss surgery, consider seeking support from the Surgical Weight Control Center, located in Las Vegas, NV. With the right tools and support, it is possible to overcome these challenges and improve overall well-being. Call us today at 702-313-8446 to explore your options or visit our website to learn more.