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Your gut contains many different bacteria, which are part of your microbiome, a collection of over 100 trillion microbes.
These bacteria all work together to help your body do the following:
Break down nutrients
Break down medications
Protect against disease-causing germs
Keep your gut lining healthy
Dysbiosis happens when the bacteria in your gut become unbalanced. This can cause digestive problems like irritable bowel syndrome, inflammatory bowel disease, allergies, and even brain disorders.
But the way bacteria affect your weight is still not fully understood. One study done on sets of twins found that those who were obese had less diversity of gut bacteria compared to those who were lean.
Other studies have discovered that certain bacteria strains may slow down weight gain. Some strains can reduce waist size, while others may help with weight loss. However, some researchers have not been able to find any connection between bacteria and weight.
Most scientists do agree that bacteria affect your metabolism. They do so by helping your body:
Make vitamin K
Make folate (vitamin B9)
Make biotin (vitamin B7)
Make vitamin B12
Absorb magnesium
Absorb calcium
Absorb iron
Break down carbohydrates
Ferment fibers
Make short-chain fatty acids
According to studies done on animals, these short-chain fatty acids can help your body tolerate sugar and use energy more efficiently. They may also help you feel full and suppress your appetite. More research needs to be done to see if these results translate to humans as well.
Do Probiotics Help With Weight Loss?
While good bacteria help you break down nutrients and get energy from your food, there isn’t clear evidence that taking a probiotic supplement or food containing probiotics can help you lose weight. Some studies have found that visceral fat wraps around your organs and can affect how your hormones work. It's associated with obesity and leads to insulin resistance and type 2 diabetes. One clinical trial showed that people who have large amounts of visceral fat were able to lose some of this fat after drinking 200 grams of probiotic-containing fermented milk daily for 3 months.
But other trials using specific probiotic supplements show conflicting results. Some probiotic strains were linked to weight loss, while others were not.
Overall, the best probiotics for weight loss may depend on a variety of factors, including
Dosage
How long do you take them
Probiotic type
Your age
Your starting weight
Risks of Probiotics for Weight Loss
While probiotics are generally safe, some risks can be associated with taking them.
Quality. As a food product or supplement, probiotics don’t go through the same rigorous testing as medicines, which means you can’t be sure of the quality of the product you’re buying.
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. There have also been reports of products that have different strains than what is listed on the label.
Bacteria are also living organisms. If the product isn’t made or stored correctly or is close to its expiration date, the bacteria might not survive long enough to have any beneficial effect on your gut.
Different strains. Probiotic supplements often have different bacteria strains. As mentioned earlier, researchers are still unclear as to which strains may have the most effect on weight loss. This is important to keep in mind if you're taking a probiotic specifically to help you lose weight.
Immune system problems. People with compromised immune systems or severe diseases can get sick from probiotics. You should avoid consuming probiotics if you’re taking medications that suppress your immune system. It's best to talk to your doctor first before taking any probiotic supplement.
In general, while probiotics can have a positive impact on your metabolism, it’s still unclear how or if they can help you lose weight. If you’re concerned with your weight, consult your doctor about diet and lifestyle changes that can help you drop the pounds.
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