What are probiotics?
Probiotics are microorganisms naturally present in the body. They are found in the various microbiotas of the human body, notably in the gut microbiota. The latter contains more than 100 trillion bacteria!
To grow, probiotics feed on prebiotics, a type of dietary fiber. They are made up of good bacteria and yeasts of different strains. Thus, among the different varieties, we distinguish:
- lactic acid bacteria, or lactic bacteria, which include lactobacilli and bifidobacteria;
- the streptococci
- the saccharomyces
Each strain has specific properties and plays a major role within the microbiota. In general, these microorganisms strengthen the barrier function of the intestinal mucosa and protect against pathogenic bacteria.
They also maintain the balance of the microbiota by promoting good bacteria and eliminating the bad ones.
Read also | How to choose the best probiotics?
Probiotics can be provided through dietary supplements or through food. They are found in fermented products such as yogurts, brewer’s yeast or kefir.
How do they work?
They enrich and rebalance the gut microbiota
The main role of probiotics is to enrich and maintain the balance between good and bad bacteria. Through their various actions, they can help with weight loss.
On one hand, they support the existing microbial flora while boosting its activity.
On the other hand, they promote the development and presence of beneficial bacteria. They thus improve the composition of the intestinal microbiota.
There is a close link between the microbiota and weight loss. In this study, researchers showed the influence of microbiota composition on the development of obesity.
Thus, the composition of the intestinal microbiota can affect satiety, weight loss or, conversely, weight gain. It is involved in several mechanisms including energy production and the metabolism of lipids (fats).
They contribute to the proper functioning of the digestive system
Another beneficial effect of probiotics on weight loss: they contribute to the proper functioning of the digestive system.
On one hand, they facilitate digestion. When digestion is difficult, food and proteins are not properly broken down. This can lead to intestinal problems, a bloated stomach, or even weight gain. Good digestion is therefore essential to stay in shape and maintain a flat stomach. This study shows the role of probiotics in protein digestion.
Furthermore, by improving the quality of the gut microbiota, probiotics help regulate bowel transit. They are important for preventing certain digestive disorders such as diarrhea, constipation and bloating. Again, healthy bowel transit influences weight loss and helps achieve a flat stomach.
They reduce fat storage
Several studies have shown that probiotic supplementation leads to a reduction in body mass, abdominal fat, and waist circumference. In this study, for example, it significantly reduced body weight and BMI in overweight individuals.
Probiotics combat the accumulation and storage of fat in tissues. They appear particularly effective at reducing abdominal fat.
Additionally, certain strains of lactobacilli are capable of reducing the size of fat cells and adipose tissue.
Probiotics can therefore be a solution to reduce adiposity and naturally accelerate weight loss.
What are the best probiotics for losing weight?
Lactobacillus gasseri
The bacterium Lactobacillus gasseri (L. gasseri) belongs to the lactic acid bacteria family, more specifically the lactobacilli. It is naturally present in breast milk.
As shown in this study, it contributes to weight loss in obese individuals. This species notably reduces fat storage in the abdominal area and belly.
It also reduces hip circumference, as shown in this study.
Lactobacillus gasseri is one of the most interesting probiotics for weight loss. That’s why it is included in many slimming dietary supplements.
Lactobacillus rhamnosus
Within the lactic acid bacteria family, there is also Lactobacillus rhamnosus (L. rhamnosus). It naturally occurs in the intestines.
Studies show that, when combined with other bacterial strains, it can reduce fat mass, body weight, and slow weight gain. It promotes digestion and helps prevent fat accumulation in tissues.
According to this study, its action is even more effective when it is combined with the Bifidobacterium lactis strain.
Bifidobacterium lactis
Bifidobacterium lactis (B. lactis) is a strain of bifidobacteria (bifidus) living in the intestines. It contributes to the proper functioning of the digestive system and improves digestion.
The combination of Lactobacillus rhamnosus and Bifidobacterium lactis helps reduce adiposity, BMI, and body weight. According to this study, the bifidobacterium plays an important role in the control of weight gain in overweight and obese individuals.
