Probiotics for Weight Loss

Image Courtesy of M_bartosch, www.FreeDigitalPhotos.net

New evidence suggests that probiotics may aid weight loss. A study of 125 overweight people found that a 24-week probiotic regimen (two pills daily) triggered significant weight loss compared to a placebo, but only for the women (the researchers have suggested that the dose may have been too low for the men or they may have needed a longer supplementation program).

Why might probiotics help with weight loss? Prior studies have shown that obese people have different gut bacteria profiles than slimmer individuals. It’s possible that probiotics change the intestinal wall’s permeability so that pro-inflammatory molecules don’t enter the bloodstream, triggering a chain reaction that eventually causes obesity and related problems such as glucose intolerance and diabetes.

There is also some evidence that probiotic supplementation may help reduce sugar or starch cravings for some people. Cravings can be triggered by the presence of a yeast called candida albicans in the intestines. Common triggers for candida overgrowth include eating too much sugar and too many simple carbohydrates (products made with refined white flour rather than whole grains) and taking antibiotics.

Some experts also claim a link between stress and cravings, and recent research suggests that taking probiotic supplements may reduce stress and anxiety.

Probiotics are considered safe for most people and side effects are rare, but they may pose risks for people with certain health problems or compromised immune systems, so checking with a doctor before taking supplements is recommended. Also, probiotics may help with weight loss, but they are unlikely to trigger weight loss on their own. Those who want to shed pounds must also eat a healthy diet and exercise regularly.

You can increase the population of good bacteria in your gut naturally by consuming probiotic foods. Also, eating foods such as whole grains, garlic, onions, leeks bananas, Jerusalem artichokes, honey, dandelion greens, chicory root, asparagus, tomatoes, buttermilk, yogurt, and kefir can help to maintain a healthy population of good gut bacteria because these foods (which are known as prebiotic sources) provide fuel for beneficial bacteria. You can also tip the balance toward healthy bacteria in the gut by avoiding sugary and starchy processed foods and simple carbohydrates (choose high-fiber whole grains and fresh fruits and vegetables instead).
For more on weight loss, see 10 Nutrition and Weight Loss Myths and Facts, and Strength Training for Weight Loss.

This article is provided for informational purposes only. It is not intended as a substitute for medical advice from a qualified doctor. Health concerns should be referred to an appropriate professional.

References:

• Alexander, J. (2013, August 29). “10 Probiotic Foods to Help with Depression and Anxiety.” Toronto Sun, www.TorontoSun.com.
• Bailey, M.T.; Dowd, S.E.; Galley, J.D.; Hufnagle, A.R.; Allen, R.G.; & Lyte, M. (2011). “Exposure to a Social Stressor Alters the Structure of the Intestinal Microbiota: Implications for Stressor-Induced Immunomodulation.” Brain, Behavior, and Immunity, 25(3): 397-407.
• Bravo, J.A.; Forsythe, P.; Chew, M.V.; Escaravage, E.; Savignac, H.M.; Dinan, T.G.; Bienenstock, J.; & Cryan, J.F. (2011). “Ingestion of Lactobacillus Strain Regulates Emotional Behavior and Central GABA Receptor Expression in a Mouse via the Vagus Nerve.” Proceedings of the National Academy of Sciences, 2011.
• Bruaser, D. (2013, November 19). “Probiotics a Potential Treatment for Mental Illness.” www.Medscape.com.
• Champeau, R. (2013, May 28). “Changing Gut Bacteria Through Diet Affects Brain Function, UCLA study Shows.” UCLA, Newsroom.UCLA.edu.
• Curtin, J., MA. (2011, July 6). “Why We Crave: Understanding and Overcoming Food Addictions.” The Weston A. Price Foundation, WestonAPrice.org.
• Deans, E., MD. (2011, November 24). “Will Stress Injure Your Gut?” Evolutionary Psychiatry, Psychology Today, www.PsychologyToday.com.
• Deans, E., MD. (2012, June 17). “Do Probiotics Health with Anxiety?” Evolutionary Psychiatry, Psychology Today, www.PsychologyToday.com.
• Dieticians of Canada. (2014). “Prebiotics.” EatRight Ontario, www.EatRightOntario.ca.
• Dinan, T.G.; Stanton, C.; & Cryan, J.F. (2013). “Psychobiotics: A Novel Class of Psychotropic.” Biological Psychiatry, 74(10): 720-726.
• Elsevier. (2013, November 14). “Are Probiotics a Promising Treatment Strategy for Depression?” www.ScienceDaily.com.
• Gill, H., & Prasad, J. (2008). ” Probiotics, Immunomodulation, and Health Benefits.” Advances in Experimental Medicine and Biology, 606: 423-454.
• Jaret, P., Reviewed by L.J. Martin, MD. (2013, January 3). “What are Probiotics?” www.WebMD.com.
• Logan, A.C., & Katzman, M. (2005). “Major Depressive Disorder: Probiotics May Be an Adjuvant Therapy.” Medical Hypotheses, 64(3): 533-538.
• Martoni, C.J., & Prakash, S. (2012, November 7). “‘Bad’ and Total Cholesterol Reduced by Daily Doses Of a New Probiotic.” American Heart Association, Newsroom.Heart.org.
• Messaoudi, M.; Lalonde, R.; Violle, N.; Javelot, H.; Desor, D.; Nejdi, A.; Bisson, J.F.; Rougeot, C.; Pichelin, M.; Cazaubiel, M.; & Cazaubiel, J.M. (2011). ” Assessment of Psychotropic-Like Properties of a Probiotic Formulation (Lactobacillus Helveticus R0052 and Bifidobacterium Longum R0175) in Rats and Human Subjects.” British Journal of Nutrition, 105(5): 755-764.
• Moshfegh, A.J.; Friday, J.E.; Goldman, J.P.; Chug Ahuja, J.K. (1999). “Presence of Inulin and Oligofructose in the Diets of Americans.” Journal of Nutrition, 129(7): 1407s-1411s.
• Paddock, C., Phd. (2013, August 13). “Potential Probiotic Effects Beyond Gut: Psoriasis, CFS.” www.MedicalNewsToday.com.
• Rao, A.V.; Bested, A.C.; Beaulne, T.M.; Katzman, M.A.; Lorio, C.; Berardi, J.; & Logan, A.C. (2009, March 19). “A Randomized, Double-Blind, Placebo-Controlled Pilot Study of a Probiotic in Emotional Symptoms of Chronic Fatigue Syndrome.” Gut Pathogens, 1: 6.
• Sanchez, M.; Darimon, C.; Drapeau, V.; Emady-Azar, S.; Lepage, M.; Rezzonico, E.; Ngom-Bru, C.; Gerger, B.; Philippe, L.; Ammon-Zuffrey, C.; Leone, P.; Chevrier, G.; St.-Amand, E.; Marette, A.; Dore, J.; & Tremblay, A. (2013). “Effect of Lactobacillus Rhamnosus CGMCC1.3724 Supplementation on Weight Loss and Maintenance in Obese Men and Women.” British Journal of Nutrition, 111(8),: 1507-1519.
• Savacool, J. (2014, March 23). “Popular Probiotics Have Few Cons, Experts Say.” USA Today. USAToday.com.
• Scicurious. (2011, September 6). “Can Probiotic Yogurt Cure Your Psychiatric Ills?” Scientific American Blogs, Blogs.ScientificAmerican.com.
• The Harvard Medical School Family Health Guide. (2006). “Health Benefits of Taking Probiotics.” Health.Harvard.edu.
• Université Laval. (2014, January 28). “Certain Probiotics Could Help Women Lose Weight, Study Finds.” www.ScienceDaily.com.
• Zeratsky, K., RD, LD. (2011, September 15). “Is It Important to Include Probiotics and Prebiotics in a Healthy Diet?” The Mayo Clinic, www.MayoClinic.org.