Probiotics are live microorganisms that have health benefits when eaten (1).
They are found in both supplements and fermented foods.
Probiotics may improve digestive health, heart health and immune function, to name a few (2,3, 4, 5).
Several studies also suggest that probiotics can help you lose weight and belly fat.
Gut Bacteria May Affect Body Weight Regulation
There are hundreds of different microorganisms in your digestive system.
The majority of these are bacteria, most of which are friendly. Friendly bacteria produce several important nutrients, including vitamin K and certain B-vitamins.
They also help break down fiber that the body can't digest, turning it into beneficial short-chain fatty acids like butyrate (6).
There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Body weight seems be related to the balance of these two families of bacteria (7, 8).
Both human and animal studies have found that normal-weight people have different gut bacteria than overweight or obese people (9, 10, 11).
In those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared to normal-weight people.
There are also some animal studies showing that when the gut bacteria from obese mice are transplanted into guts of lean mice, the lean mice get fat (11).
All of these studies suggest that gut bacteria may play a powerful role in weight regulation.
How Can Probiotics Affect Changes in Weight?
It is thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces (12).
In other words, they make you “harvest" fewer calories from the foods in your diet.
Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way (12, 13).
Probiotics may also fight obesity in other ways:
- Release of GLP-1: Probiotics may help release the satiety (appetite-reducing) hormone GLP-1. Increased levels of this hormone may help you burn calories and fat (14, 15).
- Increase of ANGPTL4: Probiotics may increase levels of the protein ANGPTL4. This may lead to decreased fat storage (16).
There is also a lot of evidence that obesity is linked to inflammation in the brain. By improving gut health, probiotics may reduce systemic inflammation and protect against obesity and other diseases (17, 18).
However, it is important to keep in mind that these mechanisms aren't understood very well. More research is needed.
Bottom Line: Probiotics may reduce the number of calories you absorb from food. They also affect hormones and proteins related to appetite and fat storage. They may also reduce inflammation, which can drive obesity.
Probiotics May Help You Lose Weight and Belly Fat
Studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.
In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4 percent over a 6-week period (19).
Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance (20).
During a 3-month study period, the women taking the probiotics lost 50 percent more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.
Lactobacillus Gasseri
Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows the most promising effects on weight loss. Numerous studies in rodents have found that it has anti-obesity effects (13, 21, 22, 23).
Additionally, studies in Japanese adults have shown impressive results (12, 24, 25).
One study followed 210 people with a lot of belly fat. It found that taking Lactobacillus gasseri for 12 weeks reduced body weight, fat around organs, BMI, waist size and hip circumference.
What's more, belly fat was reduced by 8.5 percent. However, when participants stopped taking the probiotic, they gained back all of the belly fat within a month (25).
Bottom Line: Some strains of the Lactobacillus family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be the most effective.
Some Probiotics May Prevent Weight Gain
Losing weight is not the only way to fight obesity. Prevention is even more important, as in preventing the weight from accumulating in the first place.
In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain on a diet where people were overfed by 1000 calories per day (26).
On this graph, you can see how the probiotic group gained significantly less fat:
This indicates that some probiotic strains might be effective at preventing weight gain in the context of a high-calorie diet. However, this needs to be studied a lot more.
Bottom Line: Certain probiotic strains may be able to prevent weight gain on a high-calorie diet.
Some Probiotic Strains May Increase the Risk of Weight Gain and Obesity
Not all studies have found that probiotics help with weight loss.
Some studies have even found that certain probiotic strains might lead to weight gain, not loss. This includes Lactobacillus acidophilus, Lactobacillus fermentum and Lactobacillus ingluviei (27).
One recent study reviewed 4 controlled clinical trials. It concluded that probiotics did not reduce body weight, BMI or body fat levels in overweight or obese adults (28).
However, this review study did not include many of the studies mentioned above.
Probiotics May be One Part of The Puzzle
Probiotics offer a wide range of health benefits.
However, their effects on weight are mixed and seem to depend on the type of probiotic.
Evidence indicates that Lactobacillus gasseri may help people with obesity lose weight and belly fat. Additionally, a blend of probiotics called VSL#3 may reduce weight gain on a high-calorie diet.
If you are interested in trying them out, both Lactobacillus gasseri and VSL#3 are available on Amazon.
At the end of the day, certain types of probiotics may have modest effects on your weight, especially when combined with a healthy, real food-based diet.
However, there are many other reasons to take a probiotic supplement besides weight loss.
They can improve digestive health, reduce inflammation, improve cardiovascular risk factors and even help fight depression and anxiety.
For more evidence-based info on probiotics and their health benefits, read this article.
This article was reposted from our media associate Authority Nutrition.
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Here are three new films to watch this Earth Week that will transport you from pole to pole and introduce you to the scientists and activists working to save our shared home.
1. The Year Earth Changed
Where to Watch: Apple TV+
When to Watch: From April 16
The coronavirus pandemic has brought home the stakes of humanity's impact on the environment. But the lockdowns also proved how quickly nature can recover when humans give it the space. Birds sang in empty cities, whales surfaced in Glacier Bay and capybara roamed the South American suburbs.
The Year Earth Changed captures this unique year with footage from more than 30 lockdowned cities between May 2020 to January 2021. Narrated by renowned wildlife broadcaster David Attenborough, the film explores what positive lessons we can take from the experience of a quieter, less trafficked world.
"What the film shows is that the natural world can bounce back remarkably quickly when we take a step back and reduce our impact as we did during lockdown," executive producer Alice Keens-Soper of BBC Studios Natural History Unit told EcoWatch. "If we are willing to make even small changes to our habits, the natural world can flourish. We need to learn how to co-exist with nature and understand that we are not separate from it- for example if we closed some of our beaches at for a few weeks during the turtle breeding we see that it can make a huge difference to their success. There are many ways that we can adapt our behavior to allow the natural world to thrive as it did in lockdown."
2. After Antarctica
Where to Watch: San Francisco International Film Festival
When to Watch: 12 a.m. PST April 9 to 11:59 p.m. April 18
In 1989, Will Steger led an international team of six scientists and explorers to be the first humans to cross Antarctica by dogsled. Steger and his team weren't just in it for the adventure. They also wanted to draw attention to the ways in which the climate crisis was already transforming the icy continent and to rally support for the renewal of the Antarctic Treaty, which would keep the continent safe from extractive industries.
In After Antarctica, award-winning filmmaker Tasha Van Zandt follows Steger 30 years later as he travels the Arctic this time, reflecting on his original journey and once again bringing awareness to changes in a polar landscape. The film intersperses this contemporary journey with footage from the original expedition, some of which has never been seen before.
"Will's life journey as an explorer and climate activist has led him not only to see more of the polar world than anyone else alive today, but to being an eyewitness to the changes occurring across both poles," Van Zandt told EcoWatch. "But now, these changes are happening in all of our own backyards and we have all become eyewitnesses. Through my journey with Will, I have learned that although we cannot always control change, we can change our response. I feel strongly that this is a message that resonates when we look at the current state of the world, as we each have power and control over how we choose to respond to hardships, and we all have the power to unite with others through collective action around a common goal."
After Antarctica is available to stream once you purchase a ticket to the San Francisco International Film Festival. If you miss it this weekend, it will screen again at the Minneapolis St. Paul International Film Festival from May 13 to May 23.
Tasha Van Zandt
3. The Race to Save the World
Where to Watch: Virtual Cinema
When to Watch: From Earth Day, April 22
While many films about the climate crisis seek to raise awareness about the extent of the problem, The Race to Save the World focuses on the people who are trying to stop it. The film tells the story of climate activists ranging from 15-year-old Aji to 72-year-old Miriam who are working to create a sustainable future. It follows them from the streets to the courtroom to their homes, and explores the impact of their advocacy on their personal lives and relationships.
Emmy award-winning documentary filmmaker Joe Gantz told EcoWatch that he wanted to make a film about climate change, but did not want to depress viewers with overwhelming statistics. Instead, he chose to inspire them by sharing the stories of people trying to make a difference.
"Unless millions of people take to the streets and make their voices heard for a livable future, the politicians are not going to get on board to help make the changes needed for a sustainable future," Gantz told Ecowatch. "I think that The Race To Save The World will energize and inspire people to take action so that future generations, as well as the plants, animals and ecosystems, can survive and thrive on this planet."
Check back with EcoWatch on the morning of Earth Day for a special preview of this inspiring film!
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