7 Effective Probiotic Strains for Weight Loss and Gut Health

Probiotics, often called the "good bacteria," play a crucial role in maintaining the delicate balance of our gut microbiome. This complex community of microorganisms significantly impacts our overall health, including digestion, immune function, and even mental well-being.

An imbalance in the gut microbiome, known as dysbiosis, has been linked to numerous health issues, including obesity. By introducing beneficial probiotics into the body, we can help restore the natural balance of gut bacteria, which may ultimately contribute to weight loss.

Furthermore, research has identified specific probiotic strains that can directly influence weight loss by targeting different metabolism and fat storage aspects. These strains work synergistically to promote a healthy gut environment, optimize nutrient absorption, and regulate energy expenditure.

This article explores the top probiotic strains scientifically proven to aid in weight loss and discusses the mechanisms behind their effectiveness.

7 Probiotic Strains That Promote Weight Loss Effectively

Research has shown that certain probiotic strains can aid in weight loss. Here are 7 particularly effective strains:

1. Lactobacillus Gasseri

This strain of probiotics is effective in reducing belly fat. A study conducted on overweight individuals found that those who took Lactobacillus gasseri for 12 weeks significantly reduced abdominal fat compared to those who took a placebo.

Another study found that women who took Lactobacillus gasseri for 12 weeks lost an average of 8.5% of their belly fat. Lactobacillus gasseri works by reducing the amount of fat that the body stores and by decreasing inflammation in the gut. ^{(1, 2)}

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2. Bifidobacterium Lactis

This strain of probiotics has been shown to aid in weight loss by reducing inflammation in the body. Inflammation can cause weight gain by interfering with the body's ability to regulate energy balance. A study conducted on overweight individuals found that those who took Bifidobacterium lactis for six weeks significantly reduced inflammatory markers compared to those who took a placebo. ⁽³⁾

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3. Lactobacillus Fermentum

This probiotic strain effectively reduces body weight and body fat percentage.

A study on obese individuals found that those who took Lactobacillus fermentum for 12 weeks significantly reduced body weight, body mass index (BMI), and body fat percentage compared to those who took a placebo.

Lactobacillus fermentum reduces the calories the body absorbs from food and improves the body's ability to burn fat. ⁽⁴⁾

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4. Lactobacillus Plantarum

This strain of probiotics has been shown to aid in weight loss by reducing insulin resistance. Insulin resistance can lead to weight gain by causing the body to store more fat.

In a study conducted on overweight individuals, those who took Lactobacillus plantarum for 12 weeks significantly reduced insulin resistance compared to those who took a placebo. ⁽⁵⁾

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5. Streptococcus Thermophilus

This probiotic strain effectively reduces body weight and body fat percentage.

A study on obese individuals found that those who took Streptococcus thermophilus for 6 months significantly reduced body weight and body fat percentage compared to those who took a placebo.

Streptococcus thermophilus works by increasing the body's production of a hormone called GLP-1, which helps to regulate appetite and reduce calorie intake. ⁽⁶⁾

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6. Lactobacillus Rhamnosus

Lactobacillus rhamnosus is another probiotic strain that has shown potential for weight loss. A study involving overweight women who took Lactobacillus rhamnosus supplements for three months showed a significantly greater weight loss than the placebo group. This strain improves gut microbiota composition, which can influence weight management and energy metabolism. ⁽⁷⁾

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7. Bifidobacterium Breve

Bifidobacterium breve has been found to contribute to weight loss by improving gut health and reducing inflammation. A study conducted on obese adults showed that those who took Bifidobacterium breve supplements for 12 weeks experienced a significant decrease in body fat mass and waist circumference compared to the placebo group. Bifidobacterium breve works by modulating the gut microbiota and reducing inflammation, which can positively impact weight management. ⁽⁸⁾

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Conclusion

In summary, probiotics can be a valuable addition to a weight loss plan, with several strains demonstrating their effectiveness in promoting weight loss. The strains mentioned in this article include Lactobacillus gasseri, Bifidobacterium lactis, Lactobacillus fermentum, Lactobacillus plantarum, and Streptococcus thermophilus. Each strain has unique mechanisms for supporting weight loss, such as reducing belly fat, decreasing inflammation, improving insulin resistance, and increasing appetite-regulating hormones.

Have you used a probiotic strain to help you lose weight? Please share your insight with us! Keep reading below to learn which probiotic strains are helping Earth Clinic readers lose weight.

Citations:

1. Jung, S. P., Lee, K. M., Kang, J. H., Yun, S. I., Park, H. O., Moon, Y., & Kim, J. Y. (2013). Effect of Lactobacillus gasseri BNR17 on Overweight and Obese Adults: A Randomized, Double-Blind Clinical Trial. Korean Journal of Family Medicine, 34(2), 80-89. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3611107/

2. Kang, J. H., Yun, S. I., Park, M. H., Park, J. H., Jeong, S. Y., & Park, H. O. (2013). Anti-obesity effect of Lactobacillus gasseri BNR17 in high-sucrose diet-induced obese mice. PloS one, 8(1), e54617. https://pubmed.ncbi.nlm.nih.gov/23382926/

3. Do, M. H., Oh, M. J., Lee, H. B., Kang, C. H., Yoo, G., & Park, H. Y. (2022). Bifidobacterium animalis ssp. lactis MG741 Reduces Body Weight and Ameliorates Nonalcoholic Fatty Liver Disease via Improving the Gut Permeability and Amelioration of Inflammatory Cytokines. Nutrients, 14(9), 1965. https://pubmed.ncbi.nlm.nih.gov/35565930/

4. Molina-Tijeras, J. A., Diez-Echave, P., Vezza, T., Hidalgo-García, L., Ruiz-Malagón, A. J., Rodríguez-Sojo, M. J., ... & Gálvez, J. (2021). Lactobacillus fermentum CECT5716 ameliorates high fat diet-induced obesity in mice through modulation of gut microbiota dysbiosis. Pharmacological research, 167, 105471. https://pubmed.ncbi.nlm.nih.gov/33529749/

5. Liu, T., Li, Y., Zhao, M., Mo, Q., & Feng, F. (2020). Weight-Reducing Effect of Lactobacillus Plantarum ZJUFT17 Isolated from Sourdough Ecosystem. Nutrients, 12(4), 977. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230932/

6. Kang, X., Liang, H., Luo, Y., Li, Z., He, F., Han, X., & Zhang, L. (2021). Anti-adipogenesis and metabolism-regulating effects of heat-inactivated Streptococcus thermophilus MN-ZLW-002. Letters in applied microbiology, 72(6), 677-687. https://pubmed.ncbi.nlm.nih.gov/32981107/

7. Sanchez M, Darimont C, Drapeau V, et al. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition. 2014;111(8):1507-1519. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-lactobacillus-rhamnosus-cgmcc13724-supplementation-on-weight-loss-and-maintenance-in-obese-men-and-women
    
8. Minami, J., Iwabuchi, N., Tanaka, M., Yamauchi, K., Xiao, J.-Z., Abe, F., & Sakane, N. (2018). Effects of Bifidobacterium breve B-3 on body fat reductions in pre-obese adults: a randomized, double-blind, placebo-controlled trial. Bioscience of Microbiota, Food and Health, 37(3), 67-75. https://pubmed.ncbi.nlm.nih.gov/30094122/

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