Can Probiotics Help You Lose Weight?
Written By Courtney McMahan, RD
Probiotics have been touted to alleviate everything that ails you, from digestive issues to immune disorders. Now it's being proposed that just taking a probiotic supplement each day could offer a solution to dieters. But is there any truth to this claim?
What are probiotics?
Probiotics are microorganisms (primarily bacteria but sometimes yeasts) that offer health benefits when consumed. There are tons of probiotic supplements on the market with different dosages and combinations of microorganisms, but there are also fermented foods like sauerkraut, yogurt, and kombucha that contain these beneficial microbes.
Probiotics have risen in popularity due to the realization that we each have billions of microorganisms in our gut (and in other areas of our body); we actually have more bacterial cells in and on our bodies than human cells!
Probiotics perform various functions such as regulating immune response, synthesizing certain vitamins, and may influence mood and behavior.
Taking certain strains of probiotics in certain situations may be beneficial. Those who are taking antibiotics and those with conditions like IBS, C. Diff, or H. Pylori may benefit from a probiotic supplement, but there’s still a lot we don’t know. This article contains a helpful chart that can help you determine if you should take a probiotic and, if so, which strain to choose.
Why do people think probiotics can help with weight loss?
Some research has shown reductions in waist circumference and BMI with taking probiotics. This has led to speculation that probiotics could benefit dieters. However, this research is scarce, and the results shown in these studies are inconsistent, making it difficult to draw conclusions. More research is needed to determine how probiotics affect weight loss over the long term.
There are some studies that show fecal transplants, where the stool of a healthy-weight person is inserted into the colon of an obese person, can lead to weight loss in the obese patient. However, these studies have not led to the patients keeping the weight off over the long term. Due to obesity being a multifactorial problem involving a complex interplay of genetic and environmental factors, it is highly unlikely that anyone will see an improvement in weight or BMI from taking a probiotic supplement.
Conclusion
In conclusion, a probiotic could be helpful for someone with a digestive disorder or experiencing acute GI distress. However, the evidence that a probiotic can lead to weight loss is scarce. Focusing on a balanced diet filled with healthy prebiotic fibers is much more likely to cultivate a healthy gut microbiome and lead to long term weight loss success.