Probiotics and Weight Loss
Probiotics are microorganisms which are beneficial to the human host. These benefits can include improved digestion, increased immunity, enhanced energy levels, benefits to skin health, and, as new research suggests, perhaps even weight loss.
Do Probiotics Help You Lose Weight?
Although evidence remains preliminary, the small studies on the topic look relatively promising. As covered on the site last year, a Japanese study [1] published in 2010 showed a Lactobacillus probiotic to reduce abdominal fat by 4.6%, and subcutaneous fat by 3.3%. The trial recruited 87 overweight participants and randomly assigned participants a daily dose of fermented milk either with or without the probiotics, for a period of 12 weeks. The probiotic group given milk containing Lactobacillus gasseri SBT2055, showed significant decreases in body weight BMI, in waist circumference, and in the hips. Furthermore, the study seems to be fairly reliable – this was a multi-centre, double-blind, randomized, placebo controlled trial. Previous findings [2] from Kyushu University researchers showed the same Lactobacillus probiotic to reduce fat levels in animals.
In December 2010 scientists in Ireland found that another probiotic of the Lactobacillus genus could seemingly influence the fat composition of the host [3]. Researchers engineered a specific strain of Lactobacillus to produce a specific kind of fatty acid, t10, c12 CLA. Mice fed the probiotic showed significant alterations to their fat tissues. This t10, c12 CLA molecule has already been associated with decreased body fat in humans and other animals, as well as having demonstrated ability to inhibit the growth of colon cancer cells.
Other previous studies include research into obesity following pregnancy[4] where women were less likely to become obese after giving birth had they taken probiotics (Lactobacillus & Bifidobacterium strains) during pregnancy. A small study in 2008[5] found administration of acidophilus in rats to result in weight loss – the rats given the probiotic acidophilus showed increased levels of leptin, a protein found to decrease the appetite and increase the metabolism. And let us not forget the publication in 2006[6] which reported a clear difference in gut microbial populations between obese and lean people, suggesting a link between types of bacteria in the gut and obesity.
Prebiotics and Weight Loss
It is also worth noting that prebiotics, the food source for probiotics, have seen preliminary studies examining their role in weight management. Some studies[8] suggest that prebiotics have a capacity to promote satiety, by increasing levels of the satiety hormone, glucagon-like peptide (GLP-1), or by reducing the production of ghrelin, a peptide which triggers the appetite[9].
Studies into probiotics and prebiotics are relatively small-scale for now, but the results so far look promising, and certainly exciting for our world today. The World Health Organisation states that ‘Rates of overweight and obesity are projected to increase in almost all countries, reaching 1.5 billion people who are overweight by 2015.[9]- Supplements which could help to tackle this obesity epidemic in a natural way could therefore play a fundamental role in the future.
What’s the Verdict?
At the end of the day, evidence remains too sparse for firm conclusions to be made on the role of probiotics in weight loss. Taking a holistic approach and also looking at diet, fitness and exercise is certainly to be encouraged. If you want to try a high quality probiotic supplement, there is no harm in doing so; increasing research stresses the importance of topping up your body’s levels of friendly bacteria, for weight loss or not.
[box]The UK company OptiBac Probiotics specialises in probiotics & prebiotics, and has a range of high quality probiotics, all free from added sugars, flavourings and colourings. See www.optibacprobiotics.co.uk now for more information; international shipping is available at a small additional cost.[/box]
*This article was a guest post by Soraya Janmohamed from Wren Labs.
[1]Y. Kadooka et al., ‘Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial’. European Journal of Clinical Nutrition, 2010, Vol. 64, No. 6, pp 636 – 643.
[2] Hamad, M., et al., ‘Milk fermented by Lactobacillus gasseri SBT2055 influences adipocyte size via inhibition of dietary fat absorption in Zucker rats’. British Journal of Nutrition, 2009, Vol. 101, pp. 716-724.
[3] Rosberg-Cody, E., ‘Recombinant Lactobacilli expressing linoleic acid isomerise can modulate the fatty acid composition of host adipose tissue in mice’. Microbiology, Dec 22, 2010 DOI: 10. 1099/mic.0.043406-0
[4] News release, 17th European Congress on Obesity. 17th European Congress on Obesity meeting, Amsterdam, Netherlands, May 6-9, 2009.
[5] R. Sousa et al., ‘Effect of Lactobacillus acidophilus supernatants on body weight and leptin expression in rats’. BMC Complementary and Alternative Medicine, 2008, 8:5 doi:10.1186/1472-6882-8-5
[6] Bajzer, M, & Seeley, R., ‘Physiology: Obesity and gut flora’. Nature, 2006, Vol. 444, pp. 1009-1010.
[7] Salvin, J.L., ‘Dietary fiber and body weight’. Nutrition, 2005. 21(3): pp. 411-8
[8] Delzenne, N.M, et al., ‘Impact of inulin and oligofructose on gastrointestinal peptides.’ Br J Nutr, 2005. 93 Suppl 1: pp 157-61
medicine woman
October 29, 2012 at 6:56 am
Make your own fermented foods at home and you can eat probiotics everyday.Homemade kraut is delicious!!
Carl Duncan
September 5, 2011 at 4:41 am
Fantastic break down of the research – thank you.
Ilse Borra
May 11, 2011 at 9:03 am
Rosell-52 is no L. acidophilus, but L. helveticus! Get your taxonomy up-to-date. You can’t just sum up positive effects of strains that are not in your
product. Even if they are the same species. Period!
As far as weight loss goes, Arla’s F19 and Danisco’s B420 look promising for that.
Germaine Coleman
June 9, 2011 at 7:01 am
Actually if you go to Google Scholar and type in Rosell-52 then most of them state ‘Lactobacillus acidophilus Rosell-52′ so it seems that it is acidophilus after all. Perhaps Institut Rosell decided to change its name? Bit thats a bit bizarre, as helveticus is surely a different species (but same genus) altogether?
Willee
April 27, 2011 at 7:24 am
Probiotics will provide most users with an increase in nutrient absorption from their diet. Following a well balanced diet, exercising regularly, and supplementing with probiotics should assist in weight loss, for overweight adults.
Pamela Egan
February 24, 2011 at 4:36 pm
Probiotics are absolute life savers! I recommend them to all of my patients without exception (although I place more emphasis on the matter with some than others).
So many people are unaware of the important role these good bacteria play in everything from weight loss to skin health to overall immune system health.
I supplement regularly with a high-potency probiotic supplement, and I encourage others to do likewise.
Janet hughes
February 21, 2011 at 12:12 pm
I take OptiBac! Love it! Would definitely say that I have lost weight since taking probiotics, but I suppose I have also been working on my fitness as well, it’s about taking a holistic approach after all. Probiotics are definitely worth a try though.good luck!
Mary
February 18, 2011 at 7:38 am
As someone who used to battle with losing weight, this is interesting, especially the part about losing the stomach fat. I think this is the area that most people, myself included, have the greatest difficulty with. While I lost a significant amount of weight through eating right and walking, the stomach “paunch” is still visible, although not as bad as it previously. If probiotics can help with this, safely, then this is a good thing. I stress safely because there are so many products of offer that say they help, but the side effects, such as raised liver enzymes, is not worth the risk of taking them.
Jason Ryz
February 17, 2011 at 8:58 pm
Thanks for this excellent review. There are arguments for and against the benefits of probiotics. However, if you look at some of the medical literature such as the articles posted at ProbioticsMD from Pub Med, you’ll see, in fact, that many strains of probiotics, indeed, have beneficial effects on our health. The key is to select the strain of probiotic that has been studied. Many companies try and sell generic probiotics with no clinical evidence. I am not sure whether the evidence is strong enough for weight loss right now, but as more studies are conducted, there certainly might be a correlation. We should continue to strongly support probiotic research.
OptiBac Probiotics
February 22, 2011 at 5:23 am
Hi Jason,
Yes that’s absolutely right, that specific strains are researched to help with specific health conditions. This is what we focus on at OptiBac; so that instead of offering you a general Lactobacillus acidophilus, we offer the well-researched L. acidophilus Rosell-52, or even L. acidophilus NCFM – probably the most researched strain of acidophilus worldwide!
Tessa
February 17, 2011 at 5:53 pm
Thanks for this excellent post. Probiotics are underutilized I think, for all kinds of health conditions. I often recommend them to people for GI problems. Lactobacillus gasseri is a new one for me. I guess its only available in supplement. I’ll definately be following up on this research for my day job, and its very timely for me because I’m looking into ways as an adjunct to reduce belly fat. This article will definately have to be referenced. Thanks.
Dawn
February 17, 2011 at 11:06 am
The evidence for probiotics helping weight loss might not be strong yet with only a very few studies done on that topic but it is growing. If you’d asked a decade ago whether taking probiotics could help a person lose weight you would have been laughed at – or more likely got a “what are probiotics” – but now the evidence is slowly coming in.
Ultimately, having a flourishing intestinal microflora is the important thing. If you have that, the chances of you being in good health are high.
As you say, diet, exercise and lifestyle all come together to make for a healthy body. Probiotics are an important part of that mix.