best probiotics for weight loss _Probiotics are live bacteria that have great benefits for your health. You can find probiotics in supplements and fermented foods like yogurt. Probiotics are very good for digestive system, heart and immune function as well _to name a few.
Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy and several studies suggest that probiotics can help you lose weight and belly fat.
What are Probiotics?
Probiotics are “good” bacteria. They are live microorganisms similar to the ones already living in your gut and may offer health benefits when consumed in adequate amounts.
The word “probiotic” itself is often translated to “beneficial for life.” It is a derived from the Latin word “pro” meaning “for” and the Greek word “biotic” meaning “life.”
Common Types of Probiotics
There are two of the best probiotics for weight loss for good health – Lactobacillus and Bifidobacterium. Finding a supplement that contains the right medley of probiotic strains is paramount to your health – these are the most common and well-researched strains to look for.
One of the most common and popular strains of probiotics, L. Acidophilus serves an important function when it comes to immunity and the health of your digestive system. Particularly beneficial for women, research on L. Acidophilus shows its efficacy in reducing digestive issues such as gas, bloating, IBS, leaky gut syndrome, diarrhea, and lactose intolerance. It also makes it easier of your gut to absorb nutrients from the food you eat, and boosts your immune systems to fight off infections with ease. L. Acidophilus wards off allergies, and enhances vaginal and urinary tract health.
Lactobacillus Rhamnosus GG
When it comes to battling traveler’s diarrhea and diarrhea caused by antibiotic consumption, this strain is one of the best probiotics for weight loss to take. Once consumed, L. Rhamnosus GG adheres to the intestinal walls and fights off infections in the gut as well as the urinary tract. Recommended for those with lactose intolerance and difficulty with digesting dairy products, this strain is also one of the best for improved vaginal health.
At the time of birth, B. Bifidum makes up about 95% of the intestines and serves to protect a newborn from germs. This strain attaches itself to your colon lining to support overall digestion, nutrient absorption, and digestion of sugars. Recent studies show that B. Bifidum helps reduce the chances of coming down with flu and colds. This strain also adheres to the walls of the vagina where it lowers the pH levels and prevents the thriving and growth of bad bacteria.
An anti-aging probiotic strain, B. Breve protects you from the nasty effects of candida/yeast infections, and E. coli, too. It also helps ease bloating, diarrhea, constipation, and gas. This strain is popular for being effective against a large number of harmful bacteria as it can digest a variety of molecules unlike other strains.
Thermophilus is a well-researched strain that is particularly good for the health of women. Along with digestive issues such as leaky gut, IBS, and diarrhea, this strain also aids in dairy digestion by producing lactase. It boosts immune resistance to common infections, too. S. thermophilus is a boon to the commercial food industry as it is a true starter strain for making cheese and yogurt that is chockful of probiotics.
Coagulans is another bacterial strain that produces lactic acid and enzymes that aid in lactose digestion. It boosts your body’s capacity to utilize nutrients and minerals such as phosphorus, iron, and calcium. It also aids vaginal health – studies show that 91% of women who supplemented their daily diet with B. Coagulans enjoyed the benefits of improved vaginal health, better vaginal pH levels, and lesser vaginal discomfort. A part of the Bacillus family of bacteria, this spore-bearing bacterium stay in the body for a longer time as compared to other bacteria because they are highly resistant to light, stomach acid, moisture, and heat.
Streptococcus Salivarius K12 and M18
Both these strains are found primarily in the mucus membranes of the oral cavity/mouth. K12 has been linked to fewer sore throats, better ear health, reduced dental plaque, and overall oral health in children and adults alike. M18 is particularly linked to improved inflammatory response in the gums and teeth.
This strain is unique in its ability to boost liver function and immunity. L. Paracasei is a resistant strain that resides in the small intestine. If consumed with milk protein, this strain may become more resistant to stomach acids and colonize in the colon.
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.
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.
The best probiotics for weight loss 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.
- Increase of ANGPTL4: Probiotics may increase levels of the protein ANGPTL4. This may lead to decreased fat storage.
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.
However, it is important to keep in mind that these mechanisms aren’t understood very well. More research is needed.
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.
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.
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