5 ways to boost weight loss motivation
Kim Phelps
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Nov 16, 2023
Find out how to stop feeling stuck on your weight loss journey, with practical advice and support from the Levity experts.
You’re probably familiar with probiotics from advertising and understand that they play an important role in keeping our guts healthy and supporting digestion. But what exactly are they, and can they help you lose weight? Read on to hear from our Levity experts.
Gut health plays an important role in weight management. This is largely due to the microbiome, which consists of trillions of bacteria, fungi and other microbes, which can influence how the body processes food, absorbs nutrients and stores fat. [1]
A balanced gut microbiome helps regulate metabolism and appetite by affecting hormones like ghrelin (which signals hunger) and leptin (which signals fullness). [2] In addition, an imbalance in gut bacteria, known as dysbiosis, has been linked to conditions such as obesity, inflammation and insulin resistance.
Taking care of your gut with a balanced diet including fiber, fermented foods and prebiotics can help support digestion, improve metabolism and possibly make weight management a bit easier.
New research is showing that focusing on gut health, including adding probiotics to your routine, might be a helpful way to support weight loss and overall health. It's all about giving your body the right tools to thrive. [3]
Probiotics are tiny living organisms, like bacteria or yeast, that can be good for your health when you take them in the right amounts. They help to balance the helpful microbes in your body, especially in your stomach and digestive system.
Interestingly, people who are overweight tend to have different microbiomes from those who are a healthy weight. [4] To boost gut diversity and promote the growth of “good” microbes, you could consider adding probiotics into your diet.
But, it’s important to note that the evidence for probiotics in promoting weight loss is mixed. For example, an analysis of multiple studies found no effect of probiotics on weight loss. [5]
On the other hand, another study found a positive trend between probiotic consumption and weight loss, but the effects were generally modest. [6] Additionally, a high-quality study also showed that adding a probiotic supplement to the diet of people with overweight and obesity for 6 months led to significant weight loss. [7] More rigorous research with larger sample sizes is needed to make any more definitive conclusions.
Probiotic strains that have shown promise for weight loss include:
However, since the research did not look at large groups of people, we can't be sure the results apply to everyone.
Probiotics can help increase the amount of “good” bacteria in your gut and reduce the amount of “bad” bacteria that are linked to obesity. A better balance of bacteria could help reduce inflammation and help your body use nutrients more effectively. [10]
Probiotics also break down fiber in food into short-chain fatty acids (SCFAs). These SCFAs help control fat storage, balance energy in your body and lower inflammation. [11]
Additionally, probiotics might also affect how your gut talks to your brain, influencing hormones that control hunger and feelings of fullness. [12]
Probiotics can also impact energy metabolism and fat storage. Some research in mice suggests that probiotics could help your body burn more energy. This could make your metabolism work faster, aiding weight loss. [13]
Probiotics can also improve insulin sensitivity. This could help your body manage blood sugar better and stop too much fat from being stored. [14]
Probiotics can affect hormones that control hunger, like leptin, which makes you feel full. Research shows that some probiotics can raise levels of leptin, helping you feel fuller for longer. [15]
Probiotics can also help control the speed at which your digestive system moves food along. This can make food digest faster, helping you feel fuller and reducing hunger. [16]
Probiotic supplements are a convenient way to introduce “good” bacteria into your gut, especially if you struggle to get enough from food. They come in various forms, including capsules, powders and chewables, each containing different strains of probiotics.
When choosing a supplement, look for one with live and active cultures, a diverse range of strains, and a high CFU (colony-forming unit) count to ensure effectiveness. [17]
Incorporating fermented foods into your diet is a natural and delicious way to boost probiotic intake. Foods like yogurt, kefir, sauerkraut, kimchi, miso and kombucha are rich in live cultures that can promote better gut health.
Greek yogurt with live cultures makes a great breakfast or snack, while kimchi and sauerkraut can be added to meals for extra flavor. Including these foods regularly can contribute to a balanced gut microbiome.
To maximize probiotic benefits, pair them with prebiotic-rich foods like bananas, garlic, onions and whole grains which can help nourish the good bacteria. [18] Try starting your day with probiotic-rich yogurt, swapping soda for kombucha or adding fermented vegetables to your meals.
For most people, probiotics are safe but they can cause some side effects, especially when first introduced into the diet. For example, you might experience digestive discomfort like bloating, but this is usually temporary as the gut adjusts to the new bacteria. [19]
People with weakened immune systems, such as those undergoing chemotherapy, organ transplant recipients or those with severe illnesses, may be at risk of infections from probiotic bacteria. [20] If this applies to you, it’s best to consult a healthcare provider before use.
Future research will probably focus on creating personalized probiotic treatments that match each person’s unique gut microbiome. The goal is to improve overall health by choosing the right probiotic strains for each individual’s gut bacteria. [21]
It’s an exciting time for understanding how we can support our bodies in the best way possible.
If you’re using GLP-1 medications for weight loss, incorporating probiotics into the diet can be a great way to support gut health and enhance overall well-being. GLP-1s can sometimes cause side effects like vomiting and diarrhea, which can cause changes in gut bacteria.
Right now, there’s no direct evidence to suggest that probiotics improve gut health during GLP-1 treatment. But, it would make sense that adding “good” bacteria to your digestive system could help keep your gut balanced, support digestion and ease discomfort. However, more research is needed to fully understand the benefits and any potential interactions.
Finally, a balanced approach to probiotics, focusing on both probiotic foods and supplements as needed, is the best way to support gut health safely.
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Find out how to stop feeling stuck on your weight loss journey, with practical advice and support from the Levity experts.
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