Probiotics and Weight Loss: Separating Fact from Fiction

Read time: 2 mins 30 sec.

Tell me what are probiotics?

Probiotics are supplements, which means they are available over the counter and do not need a prescription. However, certain probiotics are available with prescription as well. Probiotics contain live microorganisms such as bacteria and yeast that are good for your health. There are prebiotics and synbiotics as well. Prebiotics is the 'food' or supplement that encourages the growth of the microbiomes in the human gut.

Wait, why are we talking about taking live microorganisms?

Remember, we discussed how the human gut flora is an ecosystem by participating in the metabolism; read here. We can change the microflora in our intestines. And changing it can affect the fat composition in the body. So what we feed ourselves matters and benefits these microbiotas in our gut or detriments the same.

Ok, now I feel better and am caught up about gut flora and weight.

So what does the research say about probiotics and humans, you ask?

There are still many ongoing clinical studies looking at humans and probiotic use. Several studies have cited the benefits of taking probiotics containing lactobacillus sub-strains ( lactobacillus gasseri, lactobacillus rhamnosus gg) with lowering body weight, BMI, abdominal visceral and subcutaneous fat. Most studies that showed these changes reported benefits at 12 weeks or more significant periods with the probiotics.

As a parent, I have to mention one of the randomized, double-blind studies with placebo control (where both sides, the participants and the researchers, do not know who is getting the treatment and who is not until the study is complete), noted that mothers that received probiotics with lactobacillus rhamnosus four weeks pre-delivery and same children continued until six months of age, had restrained excessive weight gain in the first year of life. And we discussed antibiotics exposure and weight gain in children; read more.

Furthermore, another clinical trial has noted the advantages of taking Bifidobacterium longum and prebiotics, which improved the outcomes for non-alcoholic steatohepatitis (NASH) over 24 weeks vs. lifestyle modifications alone.

Whoa, what is this prebiotic?

In a nutshell, prebiotics is the nutrient that the microflora in your gut breaks down to flourish. Prebiotics is primarily non-digestible fiber, degraded by the microflora, and available in numerous natural food we gobble. Some of the best foods for added prebiotics are mushrooms, asparagus, garlic (all day, every day), onions, eggplants, cabbage, Jicama, beetroot, snow peas, chickpeas, red kidney beans, oats, and barley.

And what foods can I eat to get the probiotics? One of the most straightforward additions to your diet is plain yogurt, without any other added sugar. Then, add the yogurt to the smoothies, or make out of the yogurt 'lassi' without mango and sugar. Other foods with live cultures, kefir, sauerkraut, tempeh, miso, kimchi. And aged cheeses that have not heated later, such as gouda, swiss, provolone, cottage cheese, or cheeses labeled with live cultures, are full of probiotics. In addition, buttermilk, a leftover liquid while preparing butter by churning, as done in India, is rich in probiotics. Likewise, most fermented foods are rich in probiotics, with a few exceptions, such as beer and wine.

So are you saying probiotics are the answer and it is the holy grail?

No, probiotics are not always appropriate for everybody. There are numerous autoimmune diseases, gastrointestinal disorders, and other diseases that should not be taking probiotics without discussing them with their physician. You should always consult with your healthcare team before adding the probiotic regimen for yourself.

In conclusion, probiotics do have benefits and maintain the gut flora. This microflora assists in the extraction of energy from the food consumed. So eating a diet rich in fiber does flourish the right kind of flora that can aid in the weight loss journey. And taking probiotics appropriately with your physicians' supervision would contribute to the weight loss efforts and be part of your weight loss tale.

References:

Kadooka Y, Sato M, Imaizumi K, Ogawa A, Ikuyama K, Akai Y, et al. Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial. Eur J Clin Nutr. 2010;64:636–43

Luoto R, Kalliomäki M, Laitinen K, Isolauri E. The impact of perinatal probiotic intervention on the development of overweight and obesity: follow-up study from birth to 10 years. Int J Obes (Lond). 2010;34:1531–7.