Do Probiotics Help You Lose Weight and Belly Fat?

Probiotics have been incredibly popular lately! Losing weight and belly fat simply by taking probiotics is a miracle cure, you might think. But is that true? In this blog post, we'll take a closer look at probiotics. What exactly are probiotics, what effect do they have on your body, and their effects on weight loss. (1)

In short, probiotics are living microorganisms, also known as living bacteria, that you ingest through food. Think of supplements or fermented foods.

Probiotics only have a positive effect on health when consumed in sufficient quantities. A daily intake of 1 to 10 billion of these healthy bacteria is considered the minimum amount needed to achieve an effect. I prefer a supplement with at least 20 billion bacteria.

Much has been said and written about the use of probiotics. They are said to improve the immune system and digestion. Several studies also suggest that probiotics can help with weight loss and belly fat reduction. But is this true?

There are two main families of beneficial bacteria in the intestines: Bacteroidetes and Firmicutes . Body weight appears to be related to the balance of these two families. Most of these are friendly bacteria that produce several important nutrients, including vitamin K and certain B vitamins.

In addition, these good bacteria also help break down fibers that the body cannot digest, turning them into beneficial fatty acids such as butyrate.

Studies in both humans and animals have shown that people of average weight have different gut bacteria than people who are overweight or obese. (2)

When someone is obese, they will generally have less diverse gut bacteria than people who are not overweight. This makes them more likely to gain weight than when these bacteria are in balance. (3)

The precise way in which probiotics affect body weight and abdominal fat is not yet fully understood. However, several studies have shown that probiotics can influence appetite and energy expenditure through the production of three fatty acids: acetate, propionate, and butyrate.( 4 , 5)

Not all probiotics have a positive effect. Various studies show that different probiotic strains lead to weight gain. This depends on the type and strain of microorganism used in the diet and how an individual responds to it.( 7)

In addition, using probiotics does not necessarily lead to losing excess pounds and fat. It can also prevent weight gain, which makes the fight against excess weight a little more bearable. (8)

Probiotics offer a wide range of health benefits. Their effects on weight and fat loss vary and depend on the type of probiotic and how each individual responds to it.

Certain types of probiotics may have a small effect on weight, but only when combined with a healthy diet and active lifestyle.

This doesn't change the fact that it's only for weight loss. Probiotics support digestion and can even help support mental health.