Which probiotic is used for weight loss? Do probiotics cause weight loss?

What are probiotics? What do probiotics do?

Probiotics are beneficial bacteria naturally found in our intestines that help our digestive system function healthily. They are an important part of our body's defense mechanism and play a critical role in strengthening our immune system. In daily life, factors such as stress, irregular eating habits, and antibiotic use can disrupt this balance. In this case, it is possible to restore this balance with probiotic-containing foods or supplements.

What is the best probiotic for the gut?

The best probiotics to support gut health are generally strains belonging to the Lactobacillus and Bifidobacterium species because these bacteria help maintain the balance of the gut microbiota, enabling the digestive system to function regularly.

What do experts recommend?

Some clinical studies have shown that probiotics may have positive effects on outcomes associated with obesity.

In a 12-week study with 210 adults, consumption of fermented milk containing Lactobacillus gasseri SBT2055 led to a decrease in BMI, waist-hip circumference, and body fat mass, along with an over 8% reduction in visceral fat.

Probiotics, National Institutes of Health (NIH) Office of Dietary Supplements (ODS)

Do probiotics cause weight loss?

Using only probiotics does not cause weight loss. However, some probiotics, when combined with a balanced and regular diet and exercise, can support weight loss.

So which probiotics cause weight loss?

We have compiled which probiotics can support you in your weight loss journey in the "Which probiotics support weight loss?" section of our article. But first, to summarize:

There are scientific studies indicating that strains such as Lactobacillus rhamnosus, Lactobacillus plantarum, and Bifidobacterium longum can regulate the digestive system and help reduce fat accumulation around the abdomen and waist.

Additionally, prebiotic fibers like inulin, taken with probiotics, support the balance of the gut flora, while antioxidants such as vitamin C, zinc, selenium, and coenzyme Q10 support cellular energy production and immunity. Hydrolyzed collagen, magnesium, and silicon content help maintain skin firmness and elasticity during the weight loss process.

In short, when used together with proper nutrition, exercise, and such supportive ingredients, probiotics can make a valuable contribution to the weight loss process.

Probiotics play an important role in the weight loss process.

What are probiotic-rich foods?

It is possible to obtain probiotics not only through supplements but also through foods. Probiotic-rich foods include:

• Homemade yogurt and kefir

• Unpasteurized pickles

• Kombucha tea

• Fermented vegetables (cabbage, carrots, etc.)

• Ayran and some fermented dairy products

Regular consumption of these foods strengthens the gut flora and supports the digestive system. Additionally, probiotic supplement products will also help support the gut flora.

Should I take a probiotic supplement?

If your diet lacks sufficient variety or if you experience digestive problems, probiotic supplements can be beneficial. Especially those who frequently use antibiotics, suffer from chronic constipation or diarrhea, and individuals with weakened immune systems can benefit from probiotic support.

Not all probiotic supplements are the same. Some can help you deal with problems like chronic constipation, while others can support you in your weight loss journey. Therefore, the other vitamins, minerals, and active ingredients in your probiotic supplements are as important as the probiotics themselves.

What are probiotic recommendations for weight loss?

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Are probiotic foods enough for weight loss, or should I take supplements?

If you regularly consume yogurt, kefir, and fermented foods, you can meet some of your probiotic needs naturally. However, when specific probiotic strains are required for weight control or digestive issues, using supplements may be more effective.

Probiotics are very important for gut health.

Do probiotics cause diarrhea or constipation?

Probiotics generally regulate the digestive system and alleviate problems such as constipation or diarrhea. However, during initial use, while the intestines adjust to new bacteria, short-term mild gas or changes in bowel movements may occur. These effects decrease with regular use. If symptoms persist, discontinue use and consult your pharmacist and doctor.

Which probiotics support weight loss?

The probiotic strains most researched for supporting weight loss are:

• Lactobacillus rhamnosus: Studies, particularly in women, have shown it helps reduce fat mass and body weight.

• Lactobacillus plantarum: It can regulate metabolism and reduce fat storage; some studies have linked it to reductions in weight and waist circumference.

• Bifidobacterium longum: It supports digestion and reduces bloating, while also contributing to a decrease in visceral fat (fat tissue surrounding organs).

• Lactococcus lactis: Preclinical studies have shown it reduces fat accumulation and balances the gut microbiota.

For best results, multi-probiotic products containing these strains together can be preferred.

What should I pay attention to when taking probiotic supplements?

When purchasing probiotics, it is important to pay attention to the following:

• The presence of your target probiotic strains (Lactobacillus, Bifidobacterium, etc.)

• Sufficient number of live bacteria (CFU value should be high)

• Storage conditions (some products must be refrigerated)

• Preferring reliable brands

How and When Should I Use Probiotics? How Long Should I Use Them?

Probiotics should generally be taken on an empty stomach because this increases their chances of reaching the intestines. If the product leaflet suggests a different usage, it should be followed. For weight loss, regular use for at least 4-8 weeks is usually recommended, but without a calorie deficit and exercise, definite weight loss cannot be guaranteed. However, the duration may vary depending on personal needs and the product's content.

Are probiotics used for gas and bloating? What is the effect of probiotics on gas and bloating?

Gas and bloating are common problems during the weight loss process. Probiotics regulate the digestive system by reducing the number of harmful bacteria and alleviate these complaints. Probiotics containing Bifidobacterium are particularly effective for gas and bloating. There may be a slight increase in gas during initial use, but this is usually temporary.

What are the side effects of probiotics?

Probiotics are generally safe, but excessive use can lead to some side effects:

• Mild nausea

• Diarrhea or constipation

• Excessive gas formation

If side effects occur, the dosage should be reduced or expert advice sought. Individuals with chronic illnesses (especially those affecting the gastrointestinal system) should not use any product, including probiotics, without consulting their doctor.

The relationship between antibiotics and probiotics

Antibiotics disrupt the balance of beneficial bacteria in the gut, leading to digestive problems and weight gain. Taking probiotic support while on antibiotics is beneficial. However, antibiotics and probiotics should not be taken at the same time; probiotics should be taken at least 2 hours later.

If you are also looking for support in your weight loss journey, you can give the probiotics we mentioned in our article a try.

Frequently Asked Questions

Is it enough to consume only yogurt and kefir instead of probiotic supplements?

Fermented foods like yogurt, kefir, and pickles are rich in probiotics and meet a portion of daily needs. However, when special strains are required for weight control or digestive problems, supplements can be more effective.

Is gas and bloating normal when I start using probiotics?

Yes, when starting probiotics, short-term gas and bloating can occur as the intestines adapt to new bacteria. These effects usually decrease with regular use. If they persist for a long time, a pharmacist or doctor should be consulted.

Should I take probiotics while on antibiotics?

Yes, because antibiotics reduce beneficial bacteria. However, probiotics should not be taken at the same time as antibiotics; they should be taken at least 2 hours later. This way, the balance of the gut flora recovers more quickly.

This article was written by Pharmacist Nil Eker from the Primum Pharma team.