We all know that probiotics are “good bacteria” that are beneficial in keeping gut microbiota balance. They are readily available in your yogurt, kombucha, pickled veggies, idly and supplement aisles. But a lot of people have a question: do probiotics really help you lose weight? And the answer is yes. Several researchers have revealed that probiotics may enhance immune function, gut health and help you lose fat and surplus kilos. Let’s explore how it helps in your weight loss journey.
How Probiotics Could Help with Weight Loss?
Probiotics don’t melt fat right away or make you instantly look slimmer; it’s no magic pill. What they do is create a healthier gut environment, and that can have a ripple effect on your body and weight. This is how probiotics support your weight loss journey:
Balancing Gut Bacteria
An imbalance in your gut, an excess of “bad” bacteria, or not having enough good bacteria, has been linked to weight gain. Adding probiotics regularly to your meal regimen helps restore balance.
Also Read: Probiotics: When And What
Promotes Digestion
When the gut microbiota balance is in good shape, your body processes food more efficiently, and nutrients are better digested and assimilated. In addition, probiotics help treat common digestive woes like bloating and cravings.
Combats Inflammation
Chronic inflammation is often associated with abrupt weight gain. A healthy gut can ease inflammation and improve overall health.
Regulates Appetite Hormones
Probiotics are known to regulate appetite, reducing hormones like glucagon-like peptide 1 (GLP-1) and peptide YY(PYY). Higher amounts of these hormones control hunger and promote satiety. This makes you feel full for a longer time, reduces calorie intake and burns fat.
Probiotics are also valuable in increasing levels of protein angiopoietin-like 4 (ANGPTL4), which helps in reducing fat storage. Thus, probiotics create the right environment for the human body to naturally manage weight.
Also Read:5 Awesome Wellness Incentives Of Probiotics - Infographic
Benefits of Probiotics Beyond Weight
Regular addition of probiotics improves the digestion process and prevents bloating, flatulence and constipation.
Build a robust immune system and keep infections at bay.
Better skin health and glow, many people notice clearer skin when their gut improves.
Enhances mood, your gut and brain are connected, and yes, you may feel calm and relaxed.
Easy Ways to Add Probiotics to Your Diet
You don’t have to just rely on supplements to get your daily dose of probiotics. Here are some easy, delicious options:
Yogurt with live cultures is readily available in supermarkets, just check the label for “active probiotics.”
You can make yogurt at home that is fresh and nutritious.
Kefir is a tangy, drinkable yogurt alternative.
Kombucha is a fizzy fermented tea; have it without sugar for additional benefits.
Kimchi and Sauerkraut are fermented veggies that add a nice crunch to meals.
Miso and tempeh are plant-based options.
Idly, dhoklas and fermented rice kanji are our traditional delights packed with probiotics.
You can go for probiotic supplements if food sources are limited, as supplements can greatly help, but quality matters.
Side Effects
Probiotics are generally safe, but they are not for everyone. Some people may experience:
Temporary bloating or gas, especially at the beginning.
May result in tummy issues if taken in excess amounts.
Risks for those with weakened immune systems, in rare cases, probiotics can cause infections.
Start slowly, listen to your body, and choose high-quality sources.
Conclusion
Probiotics are healthy foods that offer immense health benefits, but not a magic solution for weight loss. They can support the weight loss process by helping your gut work the way it’s supposed to. Think of them as a dietary supplement that works most effectively when combined with balanced eating, regular movement, and healthy habits. Moreover, if you are having trouble with poor digestion, unwanted cravings, or just feeling off, adding probiotics to your meal regimen makes a huge difference.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Use of probiotics in preventing and treating excess weight and obesity. A systematic review
Belén Torres 1, María C Sánchez 1,2, Leire Virto 3, Arancha Llama‐Palacios 1,2, María J Ciudad 1,2,✉, Luis Collado 1,2
https://pmc.ncbi.nlm.nih.gov/articles/PMC11187407/
https://www.sciencedirect.com/science/article/pii/S2665927124001369
Impact of probiotics on weight loss, glucose and lipid metabolism in overweight or obese women: A meta-analysis of randomized controlled trials
Ning Cao , Feiyan Zhao , Lai-Yu Kwok,Huan Wang , Zhihong Sun a b c
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