Probiotics are becoming more popular due to the health benefits they provide. They are primarily consumed for digestive health. Some people take probiotic supplements, while others eat foods containing probiotic bacteria. Probiotics are now thought to help with weight loss as well.
What role do probiotics play in weight loss? What are some of the possible side effects? Can you consume them without first consulting a doctor? All of these questions are addressed here. Continue reading to learn more.
What Exactly Are Probiotics?
Probiotics are beneficial microbes found in the human gut. They are used to replenish bacterial growth in the gut following an antibiotic course. These microorganisms can be found in fermented foods such as yoghurt. Probiotics are also available as supplements.
Probiotics may not be directly related to weight loss. They do, however, enhance factors that promote weight loss. Scroll down to learn how they indirectly affect weight loss.
How Do Probiotics Aid Weight Loss?
1. They May Promote Digestive Health
Probiotics regenerate the digestive system with good microbes that neutralise their harmful counterparts, according to research. They promote health by fermenting food. Beneficial microbes reduce gastrointestinal discomfort and constipation, which can have a negative impact on digestive health.
2. May Aid in Diabetes Management
Diabetes and obesity appear to be linked, according to research. As a result, losing weight may lower the risk of developing diabetes. Probiotics may improve insulin sensitivity and fasting blood glucose levels (results after an overnight fast) in type 2 diabetes patients. According to research, probiotics can help diabetics improve their glucose levels. As a result, akkermansia muciniphila, a type of probiotic bacteria, is used in the treatment of type 2 diabetes. Probiotics containing lactobacillus lactis and bifidobacterium acidophilus may also improve lipid profiles in type 2 diabetes patients. Beneficial microbes may also aid in glycemic control.
3. May Reduce Obesity Risk by Fat Burning
Lactobacillus fermentum and lactobacillus amylovorus, probiotic bacterial strains, may help reduce obesity risk by burning fat. Lactobacillus fermentum has been shown in recent studies to reduce serum lipid levels. Lactobacillus amylovorus, on the other hand, may lower cholesterol levels and hydrolyze bile salts. This may effectively reduce the risk of obesity while indirectly promoting weight loss (7). Furthermore, another probiotic strain known as Lactobacillus rhamnosus GGMCC was discovered to aid in weight loss (though other strains did not have the same effect) (8). However, because it is strain-specific, the same effect may not be observed with all probiotics.
4. Possibility of Reducing Inflammation
Increased body weight may result in increased inflammation. According to research, combining probiotic bacteria such as lactobacillus gasseri, lactobacillus casei DN001, and bifidobacterium lactis may help reduce inflammation. Lactobacilli (lactic acid bacteria) have been found to increase anti-inflammatory molecule levels. Probiotics such as streptococcus thermophilus and bifidobacterium may also be beneficial in the treatment of inflammatory bowel disease.
5. Possibility of Sleep Promotion
Sleep deprivation appears to increase the risk of obesity, according to research. Gut microbes influence mental health and sleep. Lactobacillus reuteri and bifidobacterium adolescentis are probiotic microorganisms that may help improve sleep quality. Weight loss may be aided by improved sleep. However, more specific research is required in this area
Probiotics can be consumed as supplements or in the form of probiotic-rich foods. Continue reading to see a list of probiotic foods that you can eat.
1.Yogurt
Yogurt is a natural probiotic food.
Yogurt is a fermented dairy product produced by lactic acid bacteria. The probiotic lactic acid bacteria has been shown to help with diarrhoea, bloating, and other gastrointestinal tract issues . Anecdotal evidence suggests that yoghurt, when consumed as part of a well-balanced diet, may help with weight loss. More research is needed in this area, moreover.
2. Soft Cheese
The gut microbiota is essential for nutrient absorption. Changes in the microbiota can result in a variety of gut disorders. These can be alleviated by taking probiotics. Soft cheese acts as a buffer between the acidic environment of the gastrointestinal tract and the body. It creates favourable conditions for probiotic growth.
3. kefir
Kefir is a fermented milk beverage (any kind). It is known to aid digestion. It may also regulate plasma glucose levels and fight hypertension and inflammation.
4 Sauerkraut
This is a fermented food that is made from chopped cabbage. This pickle contains probiotic lactic acid bacteria, which aid in the growth of gut microorganisms.
Include all of these probiotic foods in moderation in your diet. If you are allergic to them, avoid them. In addition, you should live a healthy lifestyle, stay hydrated, and engage in plenty of physical activity.
Prebiotics are another term that is frequently used in conjunction with probiotics. What exactly are prebiotics? What is their relationship to probiotics?
How Probiotics and Prebiotics Can Help Loss of weight
Prebiotics are food components that are not digestible by humans but help to improve the microbiota in the gut. They promote the growth of beneficial bacteria in the gut and serve as a source of enrichment for probiotics. Prebiotics contain calorie-free fibres.
Prebiotic foods, according to Mary Wirtz, a registered clinical dietitian, are high in dietary fibre and take longer to digest. Individuals will feel fuller throughout the day, assisting them in losing and maintaining a healthy body weight.
The Consequences of Probiotics
The benefits of probiotics vary greatly depending on the strain. According to animal studies, streptomyces aureofaciens may cause weight gain. In some people, probiotics can cause systemic infections, have a negative impact on metabolic activities, and cause excessive immune stimulation. As a result, only take probiotics if your doctor has prescribed them.
Is it safe to take probiotic supplements for weight loss?
Probiotic supplements for weight loss are safe, but they should only be used under medical supervision. Weight loss with probiotics is strain-specific, as previously stated. As a result, consuming them on their own may not be beneficial. A healthy diet combined with moderate exercise and probiotic consumption may produce results.
Conclusion
Probiotics are a beneficial addition to your diet. They provide a variety of advantages that indirectly promote weight loss. However, not all probiotic supplements or foods will produce the desired results. Before incorporating probiotics into your diet, consult your doctor.
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