Power Up on Probiotics for Weight Loss

News about the benefits of probiotics is everywhere these days and these bacteria can be found in more supplements and foods than ever before. Preliminary science has shown that different strains can help ease symptoms of diarrhea, irritable bowl syndrome, allergies, and even help you recover faster from exercise. But can these bugs help with weight loss? The answer to that appears to be yes, that is if you are a woman.

Research Highlights

A new study shows that overweight women who took a daily probiotic supplement in addition to following a reduced calorie diet lost more weight than women who took a placebo. The study included 125 overweight men and women who were instructed to follow a 12-week weight loss diet followed by a 12-week maintenance diet. Half of the participants took two probiotic pills per day, while the other half took two placebo pills.

The results? At the end of the 12-week weight loss period, the women who took the probiotic supplement lost an average of 9.7 pounds compared to the placebo group who lost an average of 5.7 pounds. The women in the probiotic group also continued to lose weight during the maintenance period. Interestingly, the probiotics had no effect on the weight of the men. Good news for women but not so much for men.

How Do Probiotics “Work?”

Probiotics or “good bacteria” are live microorganisms that are similar to or the same as those that occur naturally in the human body and may be beneficial for health. Picture the human body as a “host” for bacteria. The body, especially the gut or lower gastrointestinal tract (GI) contains a complex and diverse community of bacteria. And although we tend to think of bacteria as harmful, many bacteria actually help the body function properly.

When it comes to weight loss and maintenance, research has found that the bacteria in the GI tracts of overweight and thin people are different. This may be because a diet high in fat and low in fiber promotes growth of certain types of bacteria over others. Certain types of bacteria alter how we absorb calories and so affect our weight. As shown in this study, it may be possible to supplement the diets of overweight people with the “missing” strains of probiotics, which can then promote a healthy weight.

Different Strains, Different Results

Probiotic supplements vary widely and contain many different strains of bacteria, have different effects in the body, and results can vary from person to person. It is important to note that the specific strain used in this study, Lactobacillus rhamnosus, produced weight loss in women under the study conditions. This strain is not available to consumers in the US, however the scientists note that the probiotics in dairy products sold here could have similar effects.

Choose Your Probiotics Wisely

In the US, probiotics are considered to be dietary supplements and the US Food and Drug Administration (FDA) has not approved health claims for probiotics and does not regulate them. If you decide to try a supplement, choose one that contains a variety of strains and at least one billion or more active cells. If you prefer to stick to foods, yogurt and fermented foods like sauerkraut, kimchi, sourdough bread and soft cheeses like Gouda are good sources of various strains of lactobacillus bacteria. Fermented soy foods like miso and tempeh have over 160 different bacterial strains.

Probiotics are more likely to keep you healthy and at a healthy weight if you also engage in regular physical activity and eat a diet high in fiber and fresh unprocessed foods.