Probiotics are one of the latest trends to hit the wellness industry, and they’re everywhere. Probiotics are delicious and are also good for your gut health. Additionally, a large amount of studies suggest that certain types of probiotics may be the perfect solution for weight loss. The rationale behind taking probiotics (through fermented foods and supplements) is that consuming more good bacteria ensures a healthy microbiome. And it, in turn, supports quite a few processes in your body, including weight loss.
interesting? Well, read on to find out why probiotics are important for weight loss.
How do probiotics help you lose weight?
When it comes to losing weight, gut health plays an important role. The countless microbes that float in the gut can affect an individual’s overall health. For example, people of average weight have more healthy gut bacteria than people who are obese or overweight.
So, how do you keep your gut microbiome healthy? Probiotics help you achieve this. Adding foods rich in probiotics will affect calorie intake, reduce appetite, inflammation, and ultimately lead to healthy weight loss. Here’s how probiotics benefit a weight loss plan.
The primary role of probiotics is to act as an appetite suppressant, keeping you feeling full for a long time. And prevent overeating or snacking on unhealthy foods. Moreover, probiotics containing Bifidobacterium, secrete a hormone known as GLP-1. The hormone stimulates the fat burning process.
Improves lipid-regulating proteins
Another way probiotics help with weight loss is by increasing fat-regulating proteins. According to research, angiopoietin-like protein is one of the proteins that reduce fat storage and protect humans from obesity.
Promotes digestive health
Probiotics can replenish the digestive system with good microbes, neutralizing harmful components. In addition, beneficial microorganisms reduce digestive problems, which naturally have a positive effect on digestive health and weight loss.
Promotes good sleep
Poor sleep quality increases the risk of obesity. Your gut microbiome plays an important role in your sleep cycle and mental health. Probiotics may help improve sleep quality in adults, as improved sleep in turn effectively aids weight loss.
But before you go and buy some foods rich in probiotics, you should know that the wrong strain of probiotics may do the opposite. Your gut is a reservoir of trillions of bacteria, some good and some not. It’s a party inside, but things can go wrong when that bacterial balance is thrown off. Therefore, choose the right probiotic strain to aid weight loss.
Possible (and less unusual) weight loss strains include:
- VSL #3
Probiotics aid weight loss by contributing to positive digestive health and improving the diversity of gut bacteria. Adding fermented foods to your daily diet will help manage weight, prevent obesity and promote better health. However, when consumed in excessive quantities, it will negatively affect metabolic activities.
Foods rich in probiotics
Probiotics are food items or supplements that contain live bacteria and yeast that aid in the digestive process. Foods rich in probiotics will help improve gut health and promote weight loss, along with many other health benefits. Here is a list of healthy foods that are high in probiotics that you should include in your daily diet.
Yogurt contains many probiotics that are gut friendly and improve overall health. It is made from milk and carefully fermented with probiotics, especially bifidobacteria and lactic acid bacteria. Eating yogurt has many benefits besides losing weight, including improving bone health, managing blood pressure, and relieving irritable bowel syndrome.
Kimchi is the Korean equivalent of our Indians feel. Gaining fame with Korean dramas, kimchi is known for its spice, pungent aroma, and rich in probiotics. This side dish with a bowl of brown rice can be the perfect lunch choice for your weight loss diet plan.
Miso soup is another natural food source that is high in probiotics. It’s a Japanese soup that contains a stock called dashi, which helps improve gut health and lose weight. Miso is nothing but a fermented soybean paste that is filled with rice, barley and salt which makes it a rich source of protein as well.
Tempeh is another delicacy full of probiotics that comes from soybeans. It is considered an ideal alternative to meat by vegetarians due to its rich protein content that promotes weight loss. You can eat it by stir-fry with stir-fry vegetables or mix it with brown rice. In addition, the food contains natural antibiotics that fight various diseases.
Every probiotic food list contains sauerkraut, which is finely chopped cabbage. This food is fermented by different probiotic bacteria, it is a good source of antioxidants such as vitamin C, in addition to helping you shed those extra kilos, sauerkraut keeps your digestive system healthy and active. You can also add it to other dishes to enhance the flavor while strengthening your immune system.
Certain types of cheese
In terms of food sources rich in probiotics, some types of fermented cheese are beneficial. For example, cottage cheese is a popular food source high in probiotics that you can eat with just a pinch of salt. You can pair it with walnuts, olive oil, and cucumber slices for a healthy, weight loss snack.
Like yogurt, kefir is a fermented form of dairy with a distinct blend of fermented milk and kefir grains. It’s even suitable for people with lactose intolerance and contains over 34 different probiotics. In addition, food helps maintain bone health, lose weight, improve digestive processes, and fight infections.
Kombucha is a sweet, slightly sweet drink made from sweet black tea and fermented with a bacterial colony. It is good for digestion and can be taken straight from the bottle. Moreover, the vitamin content in the drink plays a vital role in enhancing the function of the immune system and the nervous system.
Surprisingly, dark chocolate is another probiotic-rich powerhouse, which has four times the content of any other dairy product. The high concentration of antioxidants ensures the maintenance of a healthy gut and prevents oxidative damage to cells. And the best part is that when taken in moderation, it can also help with weight loss.
Perhaps you’ve had a healthy dose of probiotics in pickles, yogurt, kefir, kombucha, or other fermented foods. When shopping for probiotic foods, check labels that indicate live and active cultures. Common strains such as Lactobacillus and bifidobacteria are the best choices.
The key to healthy, long-term weight loss is to eat foods rich in essential nutrients. Probiotics are one of the sources that will help you get rid of stubborn fats. However, it alone cannot contribute to weight loss. Consume many colorful foods rich in probiotics and a diet rich in essential nutrients to keep you active and in shape.
A good weight loss plan is not about restricting or cutting down on fatty foods, it is also about eating healthy foods and drinks that will help you tackle the problem from the roots. Simply put, the best thing you can do to benefit from your weight and overall well-being is to keep your gut microbiome as diverse as possible.