Updated: Sep 13, 2022
Many individuals question if probiotics might help them lose weight. The answer is found in your gut microbiome, which is unique to you and consists of trillions of microbes in your digestive system.
Live bacteria, fungus, parasites, and other microorganisms are included. Some bacteria are beneficial to your health, while others are detrimental. Importantly, studies have shown various associations between gut microbiota and weight. People who are overweight have quite different microbiomes than those who are not.
Using the best probiotic for women weight loss can help you expand the variety of your gut microorganisms and acquire more "good" germs for women. Prebiotics are fiber-rich food and food supplements that help reduce fat absorption and increase the growth of gut bacteria which help in digestion. Many people use prebiotics and probiotics in their diet to help them lose weight effectively.
Can Prebiotics Help You Lose Weight?
"There is research to demonstrate that having the microbiota of an overweight person in mice can contribute to the mouse gaining weight, even if they consume the same diet as before," dietician Sophie Medlin explains.
There are numerous microorganisms on and within the human body, most of which are beneficial bacteria. Some of these bacteria, according to researchers, may have a role in weight loss and growth.
Beneficial bacteria in the gut aid in the breakdown and digestion of food. They also aid in producing minerals and vitamins for the body's use. Prebiotics help in Dysbiosis, or an imbalance in the gut bacteria, which can result from an unhealthy digestive system.
When there are too many dangerous germs, there may not be enough good bacteria to keep these harmful organisms in control. It also usually indicates a lesser variety of bacteria in the stomach.
Obesity is exacerbated by gut dysbiosis, although it may not be the fundamental cause. People with healthy weight and those who are obese have quite different gut flora. For example, a high-fat diet or artificial sweeteners can shift a person's gut flora from thin to obese.
Since prebiotics is fiber, they fill you up faster. Besides making you feel full, prebiotics also reduces the amount of fat absorbed by your body. The overall effect of prebiotics is a decrease in metabolizable energy or energy consumed except for the loss of urine or feces.
However, males did not have the same results. This shows that probiotics can help patients lose weight in some situations, but further study is needed to support this claim.
Prebiotics play an important role in the small intestine but start to show their magic in the large intestine. Here, they begin fermenting and producing short-chain fatty acids, which signal to your brain that your appetite is full and help the good bacteria in your stomach multiply, thus preventing dysbiosis.
What role do probiotics play in weight loss?
Because scientists have discovered linkages between the microbiome and weight, adjusting the balance of microorganisms in the gut to favor beneficial bugs may aid in weight reduction.
However, it is unclear how or whether this works at this time. Other suggestions concerning how prebiotics may affect weight include limiting fat absorption, although further study is required. There is presently no high-quality evidence that taking a prebiotic pill can help you lose weight.
A recent review of trials on prebiotic supplements revealed that they are ineffective for weight loss. However, the authors state that additional rigorous study is required. Most papers did not meet the criteria for well-conducted clinical trials. Thus the author did not include them in their analysis.
Is it better to get prebiotics from food or supplements?
Regarding ingesting prebiotics, Medlin believes that prebiotic pills are more likely to be effective. "But it is also crucial to also alter your diet to feed the good bacteria,"
She continues. "You'd be far better off feeding your colonic pals by eating more vegetables and high-fiber meals." Adding a prebiotic without advice from an expert nutritionist on the type to use to target your symptoms will be ineffective."
Regarding favorably impacting your gut microbiota through food, she recommends taking more Prebiotics and dietary fibers that help good bacteria develop in your stomach.
"All plant foods, such as nuts, seeds, whole grains, fruits, vegetables, and herbs and spices, are prebiotic foods." Your beneficial bacteria thrive on plant diversity in your diet, so consume as many different plants as possible."
According to Medlin, Prebiotics and probiotics may both be eaten regularly.
Thus prebiotics is a somewhat effective way to lose weight. However, the effectiveness of prebiotics needs more research and surveys before you should completely trust it. Ingesting prebiotics has proven to reduce fat absorption in the intestine and help thrive and grow good bacteria that help digest food.
However, prebiotics is not a foolproof way to lose weight. Experts believe they might be a component of a complete weight loss regimen. They will not take the place of a healthy diet and regular exercise. Prebiotics may be most effective for overall health and weight loss when included in a nutritious, diverse diet rich in vegetables, fruits, and other whole foods.