Can Taking Probiotics Help You Lose Weight?
A Healthy Gut Biome Makes for a Healthy Waistline
There’s a growing buzz about gut health and how it connects to everything from immunity to mood. But what about weight loss?
But can taking probiotics—the “good bacteria” that support gut health—actually help you shed those extra pounds? Here’s what we know so far.
Gut Health and Weight Loss
Your gut microbiome is a bustling community of microorganisms that work symbiotically with your body. In exchange for food and shelter, these tiny helpers break down nutrients, influence your immune system, produce hormones, and even impact your mood.
But their contributions don’t stop there. Here’s how they work behind the scenes to keep you in shape (literally!):
Prevents inflammation: Chronic inflammation is linked to insulin resistance, type 2 diabetes, fat storage, and obesity. A balanced gut microbiome reduces inflammation, protecting you from these metabolic issues.
Regulates cravings: Certain gut bacteria influence hunger hormones like leptin and ghrelin, helping to curb cravings and promote satiety.
Improves energy use: A healthy gut microbiome supports efficient energy use rather than storage, reducing the likelihood of weight gain.
Meanwhile, dysbiosis—when your gut microbiome is out of balance—can lead to increased fat absorption, disrupted appetite regulation, and other factors that contribute to weight gain.
Probiotics and Weight Loss
The International Scientific Association for Probiotics and Prebiotics defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host (that’s us).”
Some probiotic-rich foods include yogurt, kimchi, sauerkraut, and kefir. You can also take them as supplements, which vary by strain and potency, typically measured in colony-forming units (CFUs).
Researchers have found that people with obesity tend to have less diverse gut microbiomes than their leaner counterparts.
One twin study found that those with less gut diversity were more likely to gain weight, even among genetically identical siblings.
Probiotics help with weight loss by boosting the number of good microbes in your gut, which helps your body in a bunch of ways:
curbs your appetite and regulates how your body uses energy
helps burn fat more efficiently
reduces how much fat your body absorbs
supports hunger hormones like leptin and adiponectin, which help you feel full
lowers inflammation, which protects you from metabolic diseases like obesity
strengthens your gut lining
keeps bad bacteria in check, creating a healthier environment for weight control
Some research even links specific strains to better weight outcomes. For instance, certain types of Lactobacillus have been shown to reduce belly fat and body weight, especially when combined with a healthy diet and exercise.
A review also found that combinations of Bifidobacterium and Lactobacillus strains were the most effective in helping people reduce or maintain weight.
One study preprint even noted that people who regularly consumed yogurt—a natural probiotic food—saw increased gut diversity and decreased visceral fat.
This Food Can Increase Dark Spots
Are you accidentally feeding your dark spots by eating this one food every morning? According to one of America’s top doctors, this food can have a similar effect as spending hours in the sun.
You’ll be shocked when you see how common this food is.
It’s Still About Having a Healthy Diet
While probiotics can boost your gut, they’re not a quick fix. As a registered dietitian and microbiome expert, Gail Cresci, PhD, RD, LD, told the Cleveland Clinic the real key to a healthy gut is a fiber-rich, balanced diet. Whole, plant-based foods help them grow and thrive.
Meanwhile, she said that fad diets can actually harm your gut microbes. If you’re looking to support your gut and your weight, it’s best to avoid:
highly processed foods
excess added sugars
saturated and trans fats
artificial sweeteners
Lifestyle also matters. Smoking negatively impacts the microbiome, while regular exercise has been shown to positively influence it.
The National Institutes for Health (NIH) said that the effectiveness of probiotics depends on several factors, including:
the specific strain and dosage
how long you’ve been taking them
your age, sex, and starting weight
So, Can Probiotics Help?
Probiotics might not lead to overnight weight loss, but they can support a healthier gut—and a healthy gut plays a meaningful role in managing weight.
Think of probiotics as part of a bigger lifestyle picture: a tool that complements, not replaces, a balanced diet, movement, and other healthy habits.
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