Best Probiotics For Weight Management
Best Probiotics For Weight Management
Probiotics are the beneficial bacteria thriving within the digestive tract and is responsible for maintaining good gut health. Probiotics have a variety of health benefits ranging from boosting immunity, fighting inflammation, reducing depression, anxiety and in improving cardiovascular health. Along with these health benefits, recent clinical trials are showing mounting evidence supporting the role of probiotics in aiding weight loss. We will discuss the best probiotics for weight management in this article.
However, a few trials show that the type of probiotic strains have a significant role in influencing weight loss results. Few probiotic strains have also shown to contribute in weight gain and obesity. Hence, it becomes necessary to choose probiotic supplements or fermented foods based on the type of probiotic strains they supply.
Role of Probiotics in Weight Management
There are several theories explaining how probiotics are responsible in bringing about weight loss. Certain bacteria from the Lactobacillus family, inhibit the amount of fat absorbed from the diet, and facilitate their excretion through feces. In this way, they aid in weight loss. Some strains of bacteria help in releasing the satiety hormone, which is responsible for achieving post prandial fullness faster. Others interfere with hormones responsible for fat storage in the body as adipose tissue. They also reduce systemic inflammation by improving gut health.
Another mechanism through which the bacterial strains aid in weight loss are they produce short chain fatty acids (SCFA) by fermenting indigestible polysaccharides from food. These SCFAs function as regulators of satiety and food intake [R].
Beneficial Probiotic Strains For Weight Loss
Clinical trials have been conducted on the action of certain strains of probiotics which play a role in weight management. Lactobacillus fermentum (LF) and Lactobacillus amylovorus (LA) are two probiotic strains which have shown to reduce body fat percentage upto 3% and 4% respectively, with more fat loss observed with consumption of LA strain [R].
Lactobacillus rhamnosus is another strain which have been found to be effective in weight management. In one study conducted on 105 obese individuals given probiotic supplementation containing lactobacillus rhamnosus strain showed decrease in hunger scores and food cravings and also an increase in satiety efficiency [R].
Lactobacillus Gasseri (LG) is a probiotic strain found to be effective in reducing belly fat and decreasing waist and hip circumference. A study conducted on Japanese subjects who consumed fermented milk containing the LG probiotic strain showed significant reduction in BMI, waist and hip circumferences, body fat mass and abdominal visceral fat mass. However, a constant consumption of the supplement was required to maintain the beneficial effects [R].
Following are some of the beneficial probiotic supplements which also help in weight management available in the market.
Hyperbiotics Better Body
It contains 5 billion CFUs of 6 probiotic strains namely B. lactis, B. breve, L. gasseri, L. plantarum, L. rhamnosus, and L. paracasei. It also contains white kidney bean extract which is know to inhibit carbohydrate absorption from food. It is marginally expensive and is suitable for vegetarians.
Saz Weight Loss Probiotic
It contains 5 billion CFU per serving of 3 strains of probiotic bacteria such as B. Breve, L. Plantarum, L. Gasseri. It also contains extracts of Garcinia cambogia, green coffee bean and white kidney bean. These extracts help in inhibiting carbohydrate absorption in the body and also helps in suppressing appetite. It does help in shedding significant number of pounds, is cost effective and suitable for vegetarians. However, the herb extracts may interfere with other oral medications hence need to use with caution.
Swanson Lactobacillus Gasseri
It contains 3 million CFU of L. gasseri per serving and helps in boosting fat metabolism in the body by utilizing fat mass as a source of energy. It is cost effective and suitable for vegans and as per customer reviews is very effective in curbing appetite and sweet, sugar cravings.
PureNutria 30 Billion Probiotic
It contains a powerful probiotic blend of 15 strains such as L. Acidophilus, L. Rhamnosus, B. Longum, B. Breve, L. Casei, B. Coagulans, B.Lactis, L.Plantarum, S. Thermophilus, L. Bulgaricus, B. Infantis, L. Gasseri, L. Reuteri, L. Fermentum, S. Boulardii. It is suitable for vegetarians and is marginally expensive but worth the health benefits it imparts. As per customer reviews, significant reduction in bloating, heartburn and reflux, excessive gas issues and resolving most of digestive issues.
Swanson Lactobacillus Rhamnosus with FOS
It contains 5 billion CFU of Lactobacillus rhamnosus along with FOS (which are prebiotics). Its cost effective and suitable for vegetarians and vegans. As per customer reviews, it has been effective in resolving digestive issues of indigestion, bloating and improving emotional health by uplifting mood.
Lifestyle modification for weight management
Lifestyle modification has been the primary therapy in combating obesity and other metabolic disorders. Obesity medications have several adverse effects, hence, modifying the gut microbiota through probiotic supplementation has also been a novel, safe, sustainable and well-tolerated therapy nowadays in supporting weight management along with lifestyle modification.
To facilitate growth of healthy gutflora in our digestive systems in a sustainable manner, it is imperative to consume a diet rich in fruits, vegetables, whole grains and cereals and with less number of processed foods and foods containing preservatives, artificial coloring and flavours.
Long term use of antibiotics, pain killers and OTC medications also tends to destroy the beneficial bacteria from the gut and gives rise to various digestive issues. Hence, it becomes always necessary to supplement the diet with a good probiotic and zinc supplement which maintains and help support the gut integrity through the course of the antibiotic treatment.
- J et al., (2013) Lactobacillus fermentum and Lactobacillus amylovorus as probiotics alter body adiposity and gut microflora in healthy persons. Journal of Functional Foods Volume 5, Issue 1, Pages 116-123.
- M et.al., (2017) Effects of a Diet-Based Weight-Reducing Program with Probiotic Supplementation on Satiety Efficiency, Eating Behaviour Traits, and Psychosocial Behaviours in Obese Individuals. Nutrients, 9, 284.
- Y et.al., (2013) Effect of Lactobacillus gasseri SBT2055 in fermented milk on abdominal adiposity in adults in a randomised controlled trial. British Journal of Nutrition, 110, 1696–1703.
- Kobyliak et al., (2016) Probiotics in prevention and treatment of obesity: a critical view. Nutrition & Metabolism 13:14.
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