What are probiotics?
Probiotics are microorganisms naturally present in the body. They are found in various bodily flora, especially in the gut microbiota, which contains more than 100 trillion bacteria!
To thrive, probiotics feed on prebiotics, a type of dietary fiber. They consist of beneficial bacteria and yeasts of different strains. Among the various varieties, we distinguish:
- Lactobacilli or lactic acid bacteria, which include lactobacilli and bifidobacteria;
- streptococci
- saccharomyces
Each strain has specific properties and plays a major role within the microbiota. Generally, these microorganisms enhance the barrier function of the intestinal mucosa and protect against pathogenic bacteria.
They also maintain microbiota balance by promoting beneficial bacteria and eliminating harmful ones.
Read also | How to choose the best probiotics?
Probiotics can be supplemented through dietary supplements or through diet. They are found in fermented foods such as yogurt, brewer’s yeast, or kefir.
How do they work?
They enrich and rebalance the gut microbiota
The primary role of probiotics is to enrich and maintain the balance between good and bad bacteria. Thanks to their various actions, they can help with weight loss.
Firstly, they support the existing microbial flora while boosting its activity.
Secondly, they promote the development and presence of beneficial bacteria, thereby improving the composition of the gut microbiota.
There is a close link between the microbiota and weight loss. In this study, researchers demonstrated the influence of microbiota composition on obesity development.
Thus, the composition of the gut microbiota can affect satiety, weight loss, or conversely, weight gain. It plays a role in several mechanisms, including energy production and lipid (fat) metabolism.
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.
Firstly, they facilitate digestion. In cases of difficult digestion, food, and proteins are not properly broken down, resulting in intestinal disorders, bloating, or even weight gain. Good digestion is essential for maintaining a trim figure and a flat stomach. This study highlights the role of probiotics in protein digestion.
Secondly, by improving the quality of the gut microbiota, probiotics regulate transit. They are important for preventing certain digestive disorders such as diarrhea, constipation, and bloating. Again, a healthy transit influences weight loss and helps maintain 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. For instance, in this study, it significantly reduced body weight and BMI in overweight individuals.
Probiotics combat the accumulation and storage of fats in tissues. They seem particularly effective in reducing abdominal fat.
Moreover, certain strains of lactobacilli can reduce the size of fat cells and adipose tissue.
Therefore, probiotics can be a solution to reduce adiposity and accelerate weight loss naturally.
What are the best probiotics for weight loss?
Lactobacillus gasseri
The bacterium Lactobacillus gasseri (L. gasseri) belongs to the lactic acid bacteria family, specifically lactobacilli. It is naturally present in breast milk.
As shown in this study, it contributes to weight loss in obese individuals. Specifically, this species reduces fat storage in the abdominal band and stomach area.
It also helps to reduce hip circumference as shown in this study.
Lactobacillus gasseri is among 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, we also find Lactobacillus rhamnosus (L. rhamnosus). It is naturally present in the intestines.
Studies show that, in association with other bacterial strains, it can reduce body fat, body weight and slow down weight gain. It promotes digestion and prevents fat accumulation in tissues.
According to this study, its action is even more effective when associated with the strain Bifidobacterium lactis.
The 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 bacteria helps reduce adiposity, BMI, and body weight. According to this study, the bifidobacteria play an important role in controlling weight gain in overweight and obese individuals.
