Anecdotally, some probiotics – usually beneficial bacteria – can help weight loss, but what does science say? In this Honest Nutrition feature we explore.
Probiotics are one of the most popular nutritional supplements on the market. They have links to a variety of health benefits, including improved gut health and improved immune function.
Some research also suggests that probiotics can affect weight loss.
However, there are also safety issues associated with the widespread use of probiotic supplements.
This special feature discusses recent scientific findings regarding probiotics and body weight.
The journal Frontiers in Microbiology calls the definition of probiotics as “living microorganisms that, when administered in sufficient quantities, provide a health benefit to the host.”
Certain foods naturally contain probiotics, while some manufacturers add concentrated doses to other foods. However, this article focuses only on probiotic supplements.
Probiotic supplements usually contain large doses of live bacteria Lactobacilli and Bifidobacteria, which can contribute to the improvement of the composition of intestinal bacteria and promote health.
Research on the health effects of probiotics has grown tremendously over the past twenty years, as has sales of probiotic supplements.
Some estimates suggest that sales of probiotics will exceed $ 64 billion by 2023. This is due to the many links between probiotics and various health benefits.
Although scientists are still investigating how probiotics work in the body, research has shown that they play a role in improving immune function, reducing inflammation and having a positive effect on nervous system function.
In addition, an article in 2020 suggests that probiotics may be a possible treatment for obesity and obesity.
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Researchers have identified a link between the gut microbiome – a term that refers to the entire habitat of the gut, including microorganisms, such as bacteria, their genomes (genes) and their surrounding environment – and body weight.
More than 1000 types of bacteria, including Bacteroidetes, Firmicutes, Actinobacteria, Fusobacteria, Verrucomicrobia, Proteobacteria, en Cyanobacteria, fill the intestines.
These bacteria perform functions that affect overall health. Disruption of the bacterial composition can have adverse health consequences, including disease.
Researchers claim, for example, that changes in the composition of the intestinal bacteria can contribute to overweight and obesity in various ways, including increased insulin resistance, inflammation and fat storage.
It is important to note that research in this area is ongoing, and that scientists are still unclear about how altered intestinal bacteria contribute to obesity.
However, studies have shown that people with obesity and obesity have a different composition of the intestinal bacteria than people who are not overweight.
Some studies have shown that people with obesity have a higher ratio Firmicutes on Bacteroidetes bacteria in their intestines.
According to two articles, changes in the intestinal bacteria, which are caused by the use of antibiotics, are also related to weight gain.
Although research is underway, studies have shown that supplementation with probiotics can promote weight loss and prevent weight gain in humans.
A systematic review and meta-analysis of 2018 that included twelve randomized controlled trials (RCTs) and 821 participants found that those receiving probiotic supplementation had a greater decrease in body weight, waist circumference, body fat, and BMI than controls. groups.
Participants who received higher doses of probiotics and those who received a single strain rather than multiple strain probiotics saw greater body fat loss.
A systematic review and meta-analysis of 2019 that included 105 articles and 6,826 participants also found that probiotic treatment resulted in reductions in body fat, waist circumference, and BMI.
The review found that most of these improvements were due to treatments containing bifidobacteria (B. brou, B. longum), Streptococcus salivarius subsp. thermophilus a lactobacilli (L. acidophilus, L. casei, en L. delbrueckii).
In addition, some research suggests that probiotics may help protect against weight gain.
A small 2015 study that included 20 men without obesity found that the men who supplemented the multi-strain probiotic VSL # 3 had less weight (3.12 vs. 5.06 pounds) and body fat (1.39 vs. 2.83 pounds) picked up when they were following a hypercalorie. high-fat diet for 4 weeks compared to men who took a placebo.
Researchers think that probiotics can promote weight loss by:
- increasing the amount of chain fatty bacteria (SCFA) producing bacteria, which increases the oxidation of fatty acids and reduces fat storage
- reduce inflammation by reducing the amount of lipopolysaccharide (LPS) producers
- affects appetite and metabolism
- reduce fat accumulation
- regulation of pro-inflammatory genes
- to improve insulin sensitivity
Nevertheless, it is important to keep in mind that research into the potential effects of probiotics on weight loss continues. Although scientists have narrowed down several ways in which probiotics affect weight, they still do not know the exact mechanisms.
Some scientists have expressed concern about the widespread use of probiotic supplements and warn that they know little about the long-term safety of probiotic supplements.
Researchers have suggested that taking supplements may lead to the transfer of resistant genes to infectious pathogens because probiotic supplements often contain large amounts of probiotics of the same species.
This can lead to resistance to antibiotics and other adverse health effects.
Scientists have also warned that there are few reports on probiotic safety and that probiotic studies are often underprivileged, poorly designed and funded by probiotic companies, which can skew results.
Probiotic use can also lead to bacterial overgrowth in the gut, an increased risk of opportunistic infections, and can cause life-threatening infections in people with a weakened immune system.
It is essential to understand that although probiotic supplements are widely used and prescribed by healthcare providers, scientists have not established that probiotics are universally safe or effective.
Some experts argue that probiotics should be regulated and marketed as drugs rather than dietary supplements to protect consumers.
For this reason, people, especially those who are immune, should not take probiotics unless instructed to do so by a qualified healthcare provider.
Research suggests that the microbiome affects body weight, and some studies have linked probiotic supplements to reduced body fat, waist circumference, and BMI.
Although probiotics are widely used and prescribed by healthcare providers, there are questions regarding their safety. Researchers do not fully understand how probiotics can negatively and positively affect health.