What is the best probiotic for weight loss

The best probiotic is a natural, safe and beneficial supplement to help you lose weight.

With the right probiotics in your gut, they act as great helpers for health and weight management.

 

On the other hand, when the gut balance is ruined we experience the opposite – health problems and weight gain.
In this article you’ll learn about:

  • Why are probiotics important for weight loss
  • How probiotics help you lose weight
  • How to take weight loss probiotics for best results
  • What marketing tactics you need to be wary of when choosing for the best one
  • #1 probiotic for weight loss recommendation.

And yes, probiotics are important – their very name “probiotic” literally means “for life”.

Why are probiotics important for weight loss

People who are obese have different gut bacteria than those who are lean. (Source: Washington University School of Medicine)

To understand what probiotics are and how they aid with weight loss, we have to start at the beginning – the food you just ate.

 

After all, probiotics are alive. They’re not a miracle powder in a pill but a mix of good bacteria, and every living being needs food. In this case, your food is your guts food, the probiotics food.

 

So firstly, let’s talk about what happens to food after we eat it?

It goes in a belly. Yes, then what?

It gets digested. OK, where and by whom?

Belly? Not really.

 

One of the most common misconception is that digestion take place in belly.

The majority of digestion happens in the Gut. Capital G, because it’s so important we should give it a proper name!

 

Gut-important
Gut health is tightly connected to our well-being. Taking probiotics and eating the right foods can greatly improve your health and weight. Photo Credit: europabio.org

 

 

The Gut is your biggest organ and the most underrated one as well. Allow me to shortly introduce you to the most densely populated place on planet Earth – your Gut.

According to E. Rinninella, gastroenterologist from Rome, Italy, the human GI tract has more than 100 trillion microorganisms! Which makes the Gut one of the most densely populated microbial habitats known on earth.”

 

Who knew, eh?

Your Gut is not just a poop factory. It’s a living Universe on it’s own that, sadly we don’t take good care of it.

 

If all is well in the Gut, those trillions of microorganism work for you so that you don’t even notice it being, working, living, keeping you well. The Gut biota is diverse with many, many different types of bacteria. Every type of bacteria is highly spacialized in doing one particular thing. With a good variety, bacteria cover every aspect of digestion.

In other words, with healthy Gut you digest, absorb, poop on a regular, smooth basis. You have a strong immune system, aren’t bloated and just..everything feels and works a OK.

 

But what happens if the balance in Gut is ruined? 

If you have an unhealthy, unbalanced Gut biota, then you have less variety in bacteria and a lot of it doesn’t do what the Gut was made for – digestion, absorption, communication with brain (yes, you heard it right), etc.

 

Symptoms of poor Gut health:

  1. Constipation,
  2. Diarrhoea,
  3. Bloating,
  4. Irritable Bowl Syndrome (IBS)
  5. Headaches
  6. Insomnia
  7. Weak immune system
  8. Depression
  9. Digestive disorder,
  10. Weight gain, etc.

The majority of unbalanced Gut health issues is related to poor digestion. This affects weight sooner or later.

How probiotics help you lose weight..or gain it

A study, done on twins, one thin and one obese, showed that Gut health definitely affects weight.

Thin twins had healthier, more diverse gut flora than their obese siblings.

This takes us to more good news.

According to Dr. B. (Will Bulsiewicz MD, gastroenterologist in Mount Pleasant, SC.: “Lean individuals have more bacteria from the Bacteriodetes family, while obese individuals have more from the Firmicutes family. If we choose the right blend of bacteria, the scale can tip in our favor.”

And what is the best blend of bacteria to help you lose weight: 

Lactobacillus rhamnousus

This may be the very best probiotic for weight loss.

According to Université Laval in Quebec, Canada, 125 overweight participants took this probiotic on a regular basis. The other half of participants didn’t.

Results showed that the participants that took the probiotic, lost daily twice as much weight as the participants that didn’t take the probiotic. 

Lactobacillus gasseri

A placebo-controlled trial found that participants taking this probiotic lost more abdominal fat than those who took the placebo.

Lactobacillus fermentum, Lactobacillus amylovorus

In a study, participants who took any of the two probiotics lost more body fat during a 6-week period than participants who didn’t.

Amazing, right!

Specially, because you know you already have all 3 weight loss bacteria in your Gut, they only need a little boost.

To maximize the power of probiotics we’re taking, we can do our part and choose the right foods that promote healthy gut biota.

Probiotic-food
Some yogurts don’t have probiotics in them. Read label to find the ones that do.

 

Here are a few foods that are loaded with probiotics:

  • Fermented foods
  • Kefir and Plain yogurt
  • Kombucha
  • Apple cider vinegar
  • Miso
  • Gherkin pickles
  • Tempeh

 

How to take probiotics for best health and weight loss results

We now know that our gut is a living megalopolis inside us, looking after us. And just like any other living creature, bacteria that lives inside your gut needs food.

We also know that what you eat is what your Gut bacteria is going to eat.

There’s beneficial food that will make your megalopolis a thriving and working army. But there’s also harmful food that will bombard it and open the gate wide open for bad gut bacteria that works against you.

 

The right food choices that will help you and the good bacteria:

  1. Cut down processed food: processed food has absolutely nothing that the good bacteria likes and everything the bad bacteria loves.
  2. Eat more veggies & fruits: the good bacteria loves fiber and fiber is found only in plant foods.
  3. Drink water instead of sugary drinks: water helps things moving toward the bottom exit. A glass of water before a meal also helps with weight loss.
  4. Eat less animal products: animal products like cheese, meat, dairy and egg are really, really hard to digest. It creates harmful by-products that invites the bad bacteria. A good practice is to eat animal products with only 1 meal per day.
gut-health-food
What we eat determines our weight and our Gut health. Typical Western diet supports unhealthy Gut. Plant based food supports healthy Gut. Image credit: atlasbiomed.com

 

Food that helps bad bacteria to grow:

  1. Processed food: we mentioned this before but it’s really important to see how processed food works against us – health wise and weight wise.

Processed food is high in sugar, refined carbs, sodium and fat. All this makes it taste good and stand on a supermarket shelves for long periods of time.

Long shelf life is the key here.

Natural, unprocessed food spoils quickly.
How many days does it take for wholegrain sourdough bread to move it from store shelves? 1, 2.. 3 days top.

That’s because this type of bread is absolutely packed with all sorts of active nutrients that’re waiting to do their job – nourish your body.

OK, now, how long does it take before they take down white toast bread, packed in a plastic bag? Forever, probably a year or so.

And that’s because nothing is waiting in this type of bread. Processed food is nutrient empty. It looks like food but it’s a product designed to sit in a store for long periods of time.

2. Too much fat: I say this because we want to lose weight and fat is very caloric.

3. White sugar and Artificial sweeteners: if you cut down on processed foods you’ll automatically lower your sugar intake. Artificial sweeteners, change your Gut microbiota for worse.

4. Animal products: as mentioned above, animal products are difficult to digest, they need a different type of bacteria to break it down and believe it or not, they’re not very compatible with the good bacteria we want for weight loss. Animal products are also more caloric than plants which means it’s easier to overeat and gain weight.

5. Alcohol: plain and simple, a glass of wine won’t hurt you but pay attention you take probiotic at least an hour before or after you intend to have that glass of red.

6. Antibiotics: if probiotic translates “for life”, antibiotic translates in only one thing. “No life”.

Antibiotics wipe out everything living inside our gut. After every session of antibiotic put extra TLC to put the right, the good type of bacteria back in.
After antibiotic wipe out our gut, this is probably the most fragile, risky time for our gut situation.

It’s smart to take probiotics after every antibiotic session. Focus on eating plants and fruits more, drink water, avoid processed food.

How to recognize the best probiotics for weight loss

If you did a bit of googling you saw the market is flooded with probiotics. Every single company brags about how many bacteria are in their product.

That’s not enough.

There’re specific strains of probiotics that are good for weight loss that we talked about above.
When you have multiple strains of beneficial bacteria, they work together to promote your digestive system.

 

The three most important strains of the best probiotics for weight loss are;

  • L. rhamnosus,
  • L. gasseri and
  • L. fermentum / amylovorus

When shopping for your probiotic for weight loss, read a label and look for all 3 strains.

 

As for the amount: the best probiotics for weight loss have at least 5 billion CFUs (colony forming units) and a minimum of 7 strains.

Next, when you’re choosing which probiotic to buy, pay attention to packaging.

Make sure the packaging doesn’t let any light through. Store it as instructed on the label.

One common misconception is that probiotics should be always refrigerated.

While they should never be exposed to light, heat or moist, probiotics can be shelf-stable or refrigerated. Just follow instructions on the package.

Read the label carefully and know what it means.

If the label says, “viable at time of manufacture,” don’t bother buying. This only tells they were alive when packaged, without any guarantee of CFUs you’re actually going to get.

Instead, look for a guarantee of how many CFUs is actually in them.

And lastly, supplements aren’t food and they aren’t drugs either. The FDA doesn’t regulate probiotic supplements. So get something that’s been certified by an independent, third party laboratory.

What is the best probiotic for weight loss

According to Dr. Bulsiewicz, the best probiotic will have diversity. The ideal probiotic would feature the Bacteroidetes family, specifically several types of Lactobacillus bacteria including L. gasseri.

A perfect example of what Dr. Bulsiewicz recommends is the Advanced Gut Health Probiotic by Genuine Health.
It includes ten types of Lactobacillus including L. gasseri and has five additional Bacteroidetes bacterial strains.

Genuine Health Advanced Gut Health Probiotic
Genuine Health Advanced Gut Health Probiotic

Probiotic-review

 

 

 

Do you take probiotics to help you lose weight? What is your experience? Would you recommend it to others as well?

Let me know in comments below!

 

Till next time,

Katya

11 thoughts on “What is the best probiotic for weight loss”

  1. Thanks until reading this I had been aware of probiotics, but I have to be honest I had assumed that’s they were something of a fashionable marketing ploy to sell ‘snake oil’

    What impresses me about your article is the inclusion of credible clinical referencing. I now know way more than I ever expected to know, about gut health generally, and probiotics specifically

    Thanks

    Hamish

    Reply
    • Hi Hamish, I don’t blame you for thinking of probiotics as snake oil! There’re sooo many BS “health” products out there that’s it’s hard to trust or believe anything anymore!

      But yes, luckily, probiotics are pretty beneficial and absolutely natural 🙂

      Best,

      Katya

      Reply
  2. When it comes to situation of weight loss and probiotics, I lacked knowledge before but having read this, I’m definitely glad because I was able to garner quite a lot of knowledge here. Thank you so much for sharing these details. To be honest, getting probiotics and knowing how to use them can help with matters of weight loss because it aids the gut. Simply great post and thanks

    Reply
  3. The guy is truly a very important part of our body system but not so many people are serious about taking proper care of it. I for instance do not know that it can help with cutting down weight. Also, who would’ve thought that there is so much living in our belly. I see how the bad foods I eat is bad for my belly too. I wish I had learnt all this before but better later than never I guess. Thanks for giving this info.

    Reply
  4. For me, this article is full of useful information related to probiotics, from their importance to losing weight and up to recommending your number one best probiotic for weight loss.
    We didn’t know that Lactobacillus rhamnousus is the best probiotic to lose weight. Given that its action is 2 times greater than if I didn’t use it, I find it amazing.
    I have seen that there are a lot of positive reactions about Genuine Health Advanced Gut Health Probiotics and I think I will order a box too.
    A big advantage is that we have it available on Amazon and the shipment is very fast. Thanks a lot for sharing this with us!

    Reply
  5. Helooo, I want to say a big thank you for sharing this awesome article to the members of the public it’s been really educating. 

    Now I know the best probiotics for weight loss.

    Basically I also had this misconception that digestion takes place in the belly and not gut and also never knew about good bacterials. Once again thanks for this article.

    Reply
  6. Hi Katya, thank you very much for your detailed write-up on Probiotics and particularly Probiotics that help with losing weight. Although not obese, I am on the overweight side of things and have always been struggling with all sorts of diet. Some worked but most don’t and I easily put on the fat back when my diet stopped. It does sound like Probiotics like the one you mentioned is going to be helpful. A question though… is this supposed to be taken long term? I mean once I start taking them, do I have to continue forever or can I take it for 3 months or so and then let the bacteria colonies grow in the gut? And are there any side-effects (aside from positive ones like losing weight!)?

    Reply
    • Hi Steve, to answer your question about how long you should take probiotics we have to first look at the food you eat. If atm, you eat mostly processed food or what’s considered to be a typical Western diet, than I strongly recommend that you make couple of changes towards more plant orientated meals because this will help the right type of Gut bacteria to settle in.

      Initially, you should take probiotics daily for at least 3 months. After that have a break but keep eating the healthy plant foods – I know I keep repeating myself about food but that’s because plant based food and whole food in general will encourage the growth of the Good Gut bacteria..and vise versa. 

      After antibiotic treatment, taking probiotics should be longer. It takes couple of months to get bacteria back and up to 6-months to have it thriving. 

      Hope this helps, let me know if I can help you with any other question 🙂

      Katya

      Reply
  7. I really loved the article. I definitely picked up a few things or more. I mean, I knew that there were a ton of microorganisms in a typical gut but had no idea there was so much. Now, I feel I fully understand why it’s considered the most densely populated place on Earth.

    And I hadn’t thought about it that way, but having different bacteria for obese people and lean ones, totally make sense.

    Also, I really enjoyed the list of symptoms for poor Gut health. But just to add to that and really emphasize the gut health’s importance as I see it… According to functional medicine (and I personally fully buy into that), chronic diseases, like cancer, Alzheimer’s, obesity, and a bunch of others, often in one way or another stem exactly from inflammation in the gut (which probiotics can reduce).

    Moreover, there was a study done on dementia that essentially proved that dementia is inflammation in the gut that creates inflammation in the brain (that communication with the brain, indeed). Which perfectly explains why traditional medicine deems it an incurable disease. The medications created for battling the disease address the brain and never the gut. But if the root cause of inflammation is in the gut, trying to fix just the brain is pretty useless. And no wonder the dementia medications don’t really do anything.

    It’s powerful stuff that you’re sharing, Katya.

    Cheers.

    Reply
    • Hi Matiss, exactly what you said, a lot of chronic disease sprouts because of ruined Gut health, and ruined Gut most of the times happens because of poor food choices.

      I’m so so glad you do your own research and come to your conclusions! This is the best and most responsible way to weed out “wannabe” science vs. the real stuff.

      And yes, traditional medicine comes in plat when we already have a problem and it doesn’t do much about treating the disease itself but just easing the symptoms. Food is a basis for our well-being. Gut health, obesity, heart disease, diabetes, Alzheimer’s, etc. are tightly connected with food. Poor food, poor health. 

      So I think it’s worth to put more time and effort into figuring our what to eat and compliment that with the right probiotics to get the best results.

      Best,

      Katya

      Reply

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