Everyone is talking about the health benefits of having a healthy gut, and for good reason. Research has shown that a healthy gut is not only important for digestion, but is key for our overall wellbeing.
Gut health is connected to the function of our immune system, our mental wellness, our sleep quality, and even for weight loss.
A healthy gut requires the presence of "good bacteria". Because our diets don't always support this, probiotics have become invaluable in maintaining the healthy bacteria in your gut.
I've read recent literature that is touting the benefits of probiotics for weight loss. Is there any substance behind this? The research is saying, YES!
Research suggests that your gut health influences body weight, and some studies have linked probiotic supplementation to decreased body fat, waist circumference, and BMI.
Probiotics may be what’s missing from weight loss plans that focus only on counting calories. Research now shows that when those on traditional weight loss plans take probiotics, they can lose almost twice as much as those who don’t take them.
Let's look further into how probiotics can help you shed those extra pounds.
How Do Probiotics Help You Lose Weight?
Researchers have identified a relationship between our gut's habitat (microorganisms and bacteria) and body weight.
Researchers found that those who have changes in gut bacteria are more susceptible to being overweight and obese in several ways, including increasing insulin resistance, inflammation, and fat storage.
Probiotics play a huge role in your gut health. The gut is also the absorption center for vitamins, minerals and other micronutrients.
So, if your gut is compromised, it decreases your metabolism, and any disruption in our metabolism changes how effectively we burn calories and fat.
Probiotics May Promote Weight Loss By:
decreasing overall inflammation thereby reducing the potential for weight gain
influencing appetite and metabolism
reducing fat accumulation
improving insulin sensitivity
improving the absorption of vitamins and minerals
What Does The Research Show?
1.) One study shows that when taken in conjunction with a weight loss program, women using probiotics lost twice as much weight by adding probiotics to their traditional weight loss plans.
They also reported better mood, fewer food cravings, healthier eating behaviors and increased self-body image.
2.) Other research suggests that having a healthy bacterial environment in your gut has been proven to positively affect how your body burns calories, stores fat and manages insulin metabolism.
These are key factors in achieving lasting, healthy weight loss.
3.) In another study, evidence links obesity to inflammation throughout the body. By improving the health of your gut lining, probiotics may reduce systemic inflammation and protect against obesity and other diseases.
Probiotics are show to reduced chronic inflammation throughout the body significantly.
What Are The Best Probiotics For Weight Loss?
The difference comes down to which probiotic strains are present. Researchers has concluded that the subjects that were specifically administered the probiotic strains Lactobacillus and Bifidobacterium had the greatest results with weight loss.
This is the probiotic I recommend. It features these strains and is shown to target specific issues like bloating, fat accumulation, and diminishing appetite.
When Should I Take Probiotics For Weight Loss?
I believe you should take probiotics for their gut health benefits. The benefit of weight loss is just a bonus. Weight loss is a secondary advantage and will naturally occur as your gut is restored to its normal balance.
If you’re already on a fat loss workout program, probiotic supplementation can only help.
What Is The Best Probiotic For Belly Fat?
Not all probiotics assist with weight loss, and some can even cause weight gain. The effects depend on the probiotic strain and may vary by individual.
Several strains of probiotics in both the Lactobacillus and Bifidobacterium family have been shown to reduce weight and belly fat. Make sure the probiotic you choose is multi-strain and includes these bacteria.
Do Probiotics Help Flatten Your Stomach?
Probiotics can help diminish bloat and further reduce inflammation in your gut that will help to flatten you stomach.
Consuming foods that are probiotic rich (aka foods that have "good" bacteria) can also help reduce belly bloat caused by an overabundance of "bad" flora in your gut.
Foods such as kimchi, Greek yogurt, apple cider vinegar, raw sauerkraut, and high fiber vegetables can also aid in flattening your belly.
Of course, eliminating inflammatory foods is equally as important. Avoid processed foods, gluten, sugar, and dairy products.
Can I Use Apple Cider Vinegar As A Probiotic?
Apple cider vinegar is a fermented food. Fermented foods are a good source of helpful bacteria. Researchers note that there are a multitude of variations involved in the process of fermenting apples.
This can affect the types and amounts of bacteria in the finished product. Be sure to get a good quality ACV with the "mother". I recommend Organic Bragg Apple Cider Vinegar.
Some people may find that drinking apple cider vinegar for probiotics can aggravate their acid reflux and lead to indigestion.
Does Apple Cider Vinegar Help You Lose Weight?
There is an abundance of scientific evidence to show that apple cider vinegar can absolutely help with weight loss.
Weight loss benefits of Apple Cider Vinegar:
Lowering blood sugar
Improving gut health
Reducing insulin levels
Improving energy levels
Improving insulin sensitivity
Acts as an appetite suppressant
Apple Cider Vinegar For Weight Loss Recipe
2 Cups Purified, Filtered Water (16 ounces)c
2 Tablespoons Raw Organic Apple Cider Vinegar (I recommend Bragg ACV)
1-2 Tablespoons Lemon Juice
1/4 Teaspoon Ground Turmeric
1 Teaspoons Raw honey
Add the ingredients to a glass.
Stir thoroughly to blend.
Enjoy throughout the day.
You can enjoy this recipe at night or in the morning, however, for weight loss it is best to consume it first thing in the morning at least 20 minutes before eating to aid in metabolism.
You can also enrich your gut health by eating probiotic rich foods. Let's take a look at those gut healing foods.
What Are The Best Probiotic Foods?
What you put into your belly has the biggest impact on your digestive bacterial balance. A good probiotic supplement can provide a needed boost, but it's just as important to whole, fresh food.
You can harness the power of probiotics for weight loss by cutting back on the foods that feed the bad guys, and getting more of the foods that increase beneficial bacteria. Avoid processed foods, gluten, dairy products, and sugar.
Eat more probiotic rich foods such as Greek yogurt, kombucha, kefir, pickles (fermented cucumbers), and raw sauerkraut.
The Bottom Line:
Diet and exercise are still paramount to losing weight. When you add in probiotic foods and a probiotic supplement, there’s a much better chance you can increase your weight loss and maintain it.
Research now shows that when those on traditional weight loss plans take probiotics, they can lose almost twice as much as those who don’t take them.
In addition, those that lost the most, had measurable reductions in “bad” bacteria, which make it easier to maintain the new, lower weight. However, I wouldn't expect to see immediate weight loss from a probiotic supplement alone.
We hope that you find our posts helpful and please feel free to forward this information to anyone who might have questions about natural living.
If you have a question or need more information on a particular topic, you can leave a comment or contact Dr. Angela directly. We look forward to hearing from you!
Best of Health.
Dr. Angela's Best Recommendations: I only recommend products, essential oils, or supplements that I have either personally crafted and know exactly what is in them, or that I have used or prescribed to my patients and know the efficacy and quality.
Tri-Flora Multi-strain Probiotic ~ combats belly fat, bloat, aids in weight loss
Bragg Apple Cider Vinegar with the "mother"
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Hi, I'm Dr. Angela Walk
I have been involved in the health and wellness industry for over 20 years as a health & wellness physician. I have written extensively for health publications and I am keenly aware of trends and new developments in natural health.
I embrace an active lifestyle combining diet, exercise and healthy choices. My goal is to inform my readers of natural options available to them in hopes of improving their health and quality of life.