Probiotics are live bacteria and yeasts that are good for the body, especially the digestive system. They can be found naturally in fermented foods like yogurt, kefir, and sauerkraut or taken in the form of supplements. Probiotics have been shown to have several health benefits, including promoting weight loss.
This article will discuss the specific probiotic strains that are effective in aiding weight loss and the research studies that support their use.
Research has shown that certain probiotic strains can aid in weight loss. Here are five particularly effective strains:
This strain of probiotics is effective in reducing belly fat. A study conducted on overweight individuals found that those who took Lactobacillus gasseri for 12 weeks significantly reduced abdominal fat compared to those who took a placebo. Another study found that women who took Lactobacillus gasseri for 12 weeks lost an average of 8.5% of their belly fat. Lactobacillus gasseri works by reducing the amount of fat that the body stores and by decreasing inflammation in the gut. (1, 2)
This strain of probiotics has been shown to aid in weight loss by reducing inflammation in the body. Inflammation can cause weight gain by interfering with the body's ability to regulate energy balance. A study conducted on overweight individuals found that those who took Bifidobacterium lactis for six weeks significantly reduced inflammatory markers compared to those who took a placebo. (3)
This probiotic strain effectively reduces body weight and body fat percentage. A study on obese individuals found that those who took Lactobacillus fermentum for 12 weeks significantly reduced body weight, body mass index (BMI), and body fat percentage compared to those who took a placebo. Lactobacillus fermentum reduces the calories the body absorbs from food and improves the body's ability to burn fat. (4)
This strain of probiotics has been shown to aid in weight loss by reducing insulin resistance. Insulin resistance can lead to weight gain by causing the body to store more fat. In a study conducted on overweight individuals, those who took Lactobacillus plantarum for 12 weeks significantly reduced insulin resistance compared to those who took a placebo. (5)
This probiotic strain effectively reduces body weight and body fat percentage. A study on obese individuals found that those who took Streptococcus thermophilus for 6 months significantly reduced body weight and body fat percentage compared to those who took a placebo. Streptococcus thermophilus works by increasing the body's production of a hormone called GLP-1, which helps to regulate appetite and reduce calorie intake. (6)
The probiotic strains mentioned above, Lactobacillus gasseri, Bifidobacterium lactis, Lactobacillus fermentum, Lactobacillus plantarum, and Streptococcus thermophilus, can be found in many probiotic supplements that are available for purchase online or in health food stores.
Choosing a high-quality supplement from a reputable brand is important to ensure that you get a sufficient amount of the specific strain you are looking for.
Probiotics can be useful in promoting weight loss, and specific strains are particularly effective. Lactobacillus gasseri, Bifidobacterium lactis, Lactobacillus fermentum, Lactobacillus plantarum, and Streptococcus thermophilus have all been shown to aid in weight loss in various ways.
Have you used a probiotic strain to help you lose weight? Please share your insight with us!
Kadooka, Y., Sato, M., Ogawa, A., Miyoshi, M., Uenishi, H., Ogawa, H., & Imaizumi, K. (2010). Effect of Lactobacillus gasseri SBT2055 in fermented milk on abdominal adiposity in adults in a randomized controlled trial. British Journal of Nutrition, 104(3), 1-8. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-lactobacillus-gasseri-sbt2055-in-fermented-milk-on-abdominal-adiposity-in-adults-in-a-randomised-controlled-trial/FAE30129E1FBD12A522DC2320A96E8D6
Nishida, S., Kikuoka, H., & Hirasawa, R. (2013). Effect of Bifidobacterium lactis GCL2505 on the visceral fat accumulation in healthy Japanese adults: a randomized controlled trial. Bioscience of Microbiota, Food and Health, 32(3), 83-89. https://www.jstage.jst.go.jp/article/bmfh/32/3/32_83/_article/-char/ja/
Kadooka, Y., Sato, M., Imaizumi, K., Ogawa, A., Ikuyama, K., Akai, Y., & Okano, M. (2010). Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial. European Journal of Clinical Nutrition, 64(6), 636-643. https://www.nature.com/articles/ejcn201019
Kim, B., Hong, V. M., Yang, J., Hyun, J., & Lee, S. W. (2018). The effect of Lactobacillus plantarum on insulin resistance in non-diabetic subjects with high levels of serum CRP: a randomized, double-blind, placebo-controlled crossover study. Journal of Clinical Biochemistry and Nutrition, 63(1), 44-50. https://www.jstage.jst.go.jp/article/jcbn/63/1/63_17-73/_article/-char/ja/
Million, M., Lagier, J. C., Yahav, D., & Paul, M. (2019). Gut bacterial microbiota and obesity. Clinical Microbiology and Infection, 25(8), 987-995. https://www.sciencedirect.com/science/article/abs/pii/S1198743X19303676
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The probiotic strain, Christensenellaceae has been purported, based on scientific studies, to aid in weight loss. Does anyone know of the availability of supplements containing this probiotic strain?