To reduce weight and keep body mass index under control, people are looking at a probiotics diet. Probiotics are live microorganisms that are present in certain types of food. Microbes bacteria and yeasts that are live and good for our digestive systems are present in foods like yogurt. These foods are helpful when we have issues with the digestive system.

Recent studies finding links between weight loss and probiotics. A few years ago Scientists discovered that gut-friendly bacteria were different in obese people when compared to those whose weight is normal or average. Later studies show that certain types of bacteria that are present in probiotics can help maintain gut health and promote weight loss.

Probiotics are present in fermented foods and many supplements sold as probiotics. These probiotics are good for heart health, digestive system, and support the immune system. The three types of probiotics that are helpful are:

Lactobacillus gasseri: One of the most common types of probiotics. It is present in yogurt (curd) and many fermented foods. It helps to control diarrhea and those who are lactose intolerant.

Bifidobacterium: This bacterium is present in some of dairy products. It helps ease irritable bowel syndrome and gut health. It is present in yogurt, kefir, buttermilk, tempeh, sourdough bread, etc.

Saccharomyces boulardii: It is a yeast. It helps to control diarrhea, protects the immune system and digestive system. Sauerkraut, kombucha, kimchi, kefir, and miso are sources of S. boulardii.

When we eat healthy foods, consume balanced carbohydrates, fats, and protein it supports good gut bacteria. These bacteria maintain healthy digestive system. For those who are struggling to lose weight consuming probiotics will help to promote gut bacteria and weight loss- the study says.

How probiotics influence weight loss?

Probiotics affect body weight and to help belly fat. Probiotics produce acetate, butyrate, and propionate that are short-chain fatty acids. These fatty acids influence our appetite and calorie burn. Probiotics make our body use fewer calories from the food that we digest, and the rest of the fat goes via excreta. Lactobacillus bacteria are known to function in this way in our body.

Probiotics control obesity by helping in releasing hormones glucagon-like peptide-1 and peptide YY that are appetite-reducing hormones. An increase in the level of these two burns fat.

Angiopoietin-like 4 is a protein that is essential for us to fight fat storage. Probiotics might increase the level of these proteins and reduce fat storage in the body. Probiotics are known to reduce inflammation in gut lining. Inflammation in gut lining is linked to obesity disorder.

Eating curd or yogurt every day will help to reduce the belly fat. Of course, one needs to be active and exercise while on a probiotics diet. Studies show that people who were consuming probiotics over 90 days lost weight gradually. In some adults who were suffering from obesity disorder, consuming Lactobacillus sakei probiotic helped to reduce body fat mass and waist circumference.

Probiotics kick in when there is a loss of good gut bacteria and help to balance good and bad bacteria to keep the body working as it should be. Probiotics are given when someone suffers from Inflammatory bowel disease, irritable bowel syndrome, diarrhea caused by infectious microbes as well as by antibiotics. Apart from these conditions, consuming probiotics helps to improve the immune system, prevents allergies and colds and oral health.

Gut dysbiosis refers to a microbial imbalance in the gut. Dysbiosis gut leads to the development of obesity and gut flora variation. A high fat, high-calorie diet, sugar substance, lack of sleep, and an inactive lifestyle are a pattern of obesity. Researchers also believe that low bacterial diversity can influence obesity. Body inflammation, type-2-diabetes, and metabolic syndrome are linked to low gut flora.  Consuming foods that are probiotics or taking probiotic supplements can bring a balance and good change in gut health resulting in weight loss in obese people.

To maintain weight and good gut health following probiotics foods can help.

1. Curd or yogurt
2. Buttermilk prepared at home
3. Sauerkraut – fermented cabbage
4. Sourdough organic bread
5. Kimchi – prepared using cabbage and other vegetables
6. Tempeh- a meat substitute prepared using soybean
7. Cheese and butter
8. Miso – Japanese seasoning made of barley/rice or fermented soybean
9. Gundruk – fermented greens
10. Sinki- fermented radish
11. Dhokla- fermented lentil
12. Dosa, idli batter- fermented rice and lentil

References:

• https://www.medicalnewstoday.com/
• https://health.usnews.com/
• https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
• https://www.health.harvard.edu/
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