Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows some of the most promising effects on weight loss. Those taking the probiotic experienced significant decreases in both body fat mass and waist circumference ( 31). In one well-designed study, 114 adults with obesity were given either the probiotic Lactobacillus sakei or a placebo for 12 weeks. They also continued to lose weight during the weight maintenance phase of the study. Women taking the probiotics lost 50% more weight over 3 months, compared with those taking a placebo pill. In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over 6 weeks ( 29).Īnother study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance ( 30). In particular, studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat. Probiotics may help you lose weight and belly fatĪ recent review of well-designed studies on probiotics and weight loss in people with overweight and obesity suggests that probiotics can help you lose weight and lower your body fat percentage ( 28). They also affect levels of hormones and proteins related to appetite and fat storage, as well as potentially reduce inflammation, which can drive obesity. Probiotics may reduce the number of calories you absorb from food. More research is needed to fully understand these mechanisms. By improving the health of your gut lining, probiotics may reduce systemic inflammation and protect against obesity and other diseases ( 23, 24, 25, 26, 27) Strong evidence links obesity to inflammation throughout the body. This may lead to decreased fat storage ( 20, 21, 22). Increasing levels of fat-regulating proteins: Probiotics may increase levels of the protein angiopoietin-like 4 (ANGPTL4).Increased levels of these hormones may help you burn calories and fat ( 19, 20). Releasing appetite-regulating hormones: Probiotics may help release the appetite-reducing hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY).
Probiotics may also fight obesity in other ways, including: In other words, they make your body “harvest” fewer calories from the foods you eat.Ĭertain bacteria, such as those from the Lactobacillus family, have been found to function in this way ( 18). It’s thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces ( 18). Probiotics seem to influence appetite and energy usage via the production of acetate, propionate, and butyrate, which are short-chain fatty acids ( 12, 13). The methods by which probiotics affect body weight and belly fat aren’t yet well understood. Studies suggest that gut bacteria may play a powerful role in body weight regulation. Some animal studies also show that when gut bacteria from mice with obesity were transplanted into the guts of lean mice, the lean mice developed obesity ( 17). What’s more, those with obesity who have less diverse gut bacteria tend to gain more weight than people with obesity who have more diverse gut bacteria ( 11, 16). People with obesity tend to have less diverse gut bacteria than lean people. However, several studies have failed to find a connection between the firmicutes-to-bacteroidetes ratio and obesity ( 15). In the majority of those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared with moderate-weight people.
Body weight seems to be related to the balance of these two families of bacteria ( 9, 10).īoth human and animal studies have found that moderate-weight people have different gut bacteria than those with overweight or obesity ( 11, 12, 13, 14). There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. They also help break down fiber, which your body can’t digest, turning it into beneficial short-chain fatty acids like butyrate ( 8). The majority of these are friendly bacteria that produce several important nutrients, including vitamin K and certain B vitamins. Hundreds of microorganisms reside in your digestive system. Gut bacteria may affect body weight regulation
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