Many of us would like to lose a few pounds. The measures for doing so are quite simple in theory: Eat fewer calories than you burn. However, eating less and exercising more is not that easy for most people in the long run. In addition to complex hormonal, metabolic and psychological factors, the gut microbiome also plays a role in weight balance. We explain how you can use probiotics to lose weight!
Changes in the composition of the intestinal microbiota can be seen as a factor in the development of obesity. Accordingly, a balanced microbiome can be an important step towards a healthy weight. And probiotics help.
Since the early 20th century, it has been known that humans harbour a wide variety of bacteria in their digestive tracts. Since then, research has continuously gained new insights into this microbiota. Today we know that intestinal bacteria fulfil a variety of important functions:
If the intestinal microbiome becomes imbalanced, it can have far-reaching consequences for health. The following are now associated with the colonisation of the intestines:
The composition of the intestinal bacteria is unique in every human being and is influenced by various factors:
The typical diet in this country is not exactly ‘gut-friendly’. Processed foods with lots of sugar and unhealthy fats, plus red meat. On the other hand, not enough fruit and vegetables, which provide lots of dietary fibre, vitamins and co. This diet not only leads to love handles due to the high calorie content, but also changes the intestinal microbiome. An increasing number of ‘figure-unfriendly’ bacteria settle in the gut, while they displace the ‘slender’ ones.
Dietary fibre is particularly important for maintaining a healthy gut microbiome. These fibres, which are indigestible for humans, are the best food for the good bacteria in our digestive tract. So eating vegetables makes sense for weight loss for two reasons: they are low in calories and provide food for a ‘lean’ microbiome!
In 2006, an extremely exciting study was published in the renowned scientific journal Nature. It showed that the usual balance between two different groups of bacteria – Firmicutes and Bacteroidetes – is significantly altered in overweight people compared to lean ones. This clearly showed that the microbiome and body weight are related. For example, the microbiome of overweight people contained a significant excess of supposedly ‘fattening’ bacteria (Firmicutes), while the microbiome of people of a normal weight also offered sufficient space to the supposedly ‘figure-flattering’ bacteria (Bacteroidetes).
Over the years, ongoing microbiome research has shown that the story does not end there, but that it is worth taking a closer look: for example, the Firmicutes to Bacteriodetes ratio is probably not as crucial as initially assumed. Rather, particular attention should be paid to certain strains of these groups. For example, studies show that taking probiotics containing Lactobacillus plantarum, Lactobacillus rhamnosus and Lactobacillus gasseri can have a figure-flattering effect. Overall, slimmer people usually have a greater variety of different microorganisms in their gut.
The bacteria in our digestive tract produce a variety of substances that they release into the intestine. These have local effects there, but also enter the bloodstream via the intestinal cells. Thus, they can influence a wide range of metabolic pathways throughout the body. In terms of body weight, the so-called SCFAs, short-chain fatty acids, appear to play a particularly important role. These are relatively small fatty acid molecules, such as butyrate, acetate and propionate. On the one hand, they serve as an additional source of energy for the body and are therefore often blamed for weight gain. However, various studies have shown that SCFAs can regulate various of the body's own hormone systems, for example, leptin and ghrelin. These are messenger substances that control hunger and satiety. How exactly this regulation takes place in the body is still in its infancy in terms of research. Studies are eagerly awaited!
Certain hormones that consist of amino acid chains (GLP-1 (glucagon-like peptide 1) and PYY (peptide YY)) are also influenced by intestinal microbes. The former is involved in regulating glucose metabolism and ensures a rapid feeling of satiety. The latter is also a ‘satiety hormone’ and has an appetite-suppressing effect.
Initial research also links probiotics to the conversion of white adipose tissue into brown adipose tissue. This has many more mitochondria – the powerhouses of the cell, so to speak – which help to burn excess energy. More brown adipose tissue can significantly increase the body's calorie burn.
Probiotics also help to maintain and restore the intestinal barrier. This means that fewer harmful substances from the digestive tract enter the bloodstream and the rest of the body in an uncontrolled manner. The result is less inflammation, which can also influence body weight: insulin sensitivity in the brain is increased, which contributes to faster satiation.
Being overweight comes with a variety of negative health effects: increased cholesterol and blood lipid levels, increased oxidative stress, altered inflammation parameters and an out-of-control insulin system. Some studies also confirm the positive effects of probiotics on these parameters, aside from weight loss. And when it comes to achieving the optimal weight, it is not just about appearance, but also about improving health and reducing the risk of disease.
Lactobacteria and bifidobacteria in particular play a major role in restoring a ‘lean’ intestinal microbiome. Especially in combination, they support you in your ‘dream figure project’. Ideally, a good probiotic is rounded off with an enterococcus strain that has a variety of positive effects on the intestinal microbiome and health. It ensures that the good bacteria feel comfortable and can grow well.
Here are three scientifically proven strains to help you on your way to a slim life:
A 2023 study showed that the Lactobacillus plantarum IMC 510® strain has a positive effect on body weight, BMI and waist size. The study involved 40 overweight individuals who were not otherwise taking any other weight loss measures. The 20 women and 20 men were randomly assigned to the placebo group and the probiotic group, respectively. After 12 weeks, the following result was obtained: The subjects who received the probiotic lost an average of 0.7 kg. In the placebo group, the participants gained an average of 0.1 kg during this period.
At first glance, this may not sound like much. But in the long term, the difference becomes really significant! These results are very promising when you consider that it takes several weeks for probiotics to colonise the gut and take effect. It is generally recommended that probiotics be taken for at least 2-3 months to achieve effects. The period of investigation in this study thus represents just the starting point of the expected effects. Studies over longer periods are eagerly awaited!
Lactobacillus gasseri is known as the ‘slimming probiotic’ and its effects are well documented in the scientific literature. Initial in vivo studies also show that this microorganism has positive effects on cholesterol levels. It probably ensures increased excretion of bile acids, which are the starting substance for the body's own cholesterol production.
Lactobacillus rhamnosus is a well-studied microorganism that has positive effects on body weight. But not only that: it also has an influence on oxidative stress, insulin resistance, inflammation parameters, cholesterol levels and blood lipid levels. An exciting twelve-week study shows that taking Lactobacillus rhamnosus can have an effect on eating behaviour. Binge eating behaviour and cravings were reduced among the participants.
Conclusion: It is a fact that body weight is linked to the gut microbiome. We also know from clinical studies that taking certain probiotics has a positive influence on your figure. At the same time, however, it is still important to pay attention to the calorie balance of your diet and to get enough exercise. Probiotics are not a magic bullet that magically melts away fat. A balanced diet with plenty of fibre helps to feed the ‘slender’ gut bacteria so that they can continue to grow and provide long-term support. All in all, a healthy gut microbiome is an essential factor in helping you achieve a healthy weight.
In particular, representatives of the lactobacilli can have a positive influence on body weight. Especially L. gasseri, L. plantarum and L. rhamnosus. The scientific literature suggests that probiotics with combinations of different species are most effective. For example, lactobacilli and bifidobacteria.
The most suitable preparations are those with a combination of different bacterial species that have been scientifically proven to contribute to weight loss. These include, for example, L. gasseri, L. plantarum and L. rhamnosus. Bifidobacteria and enterococcus complete a good probiotic.
For some bacterial species, it has been shown in scientific studies that they can positively influence factors such as BMI, waist-to-hip ratio and visceral fat content. Unfortunately, there is no single bacterial strain that magically burns belly fat. A well-thought-out probiotic with strains of L. gasseri, L. plantarum, L. rhamnosus, B. animalis lactis and Enterococcus faecium can help to programme your metabolism for ‘slimness’ and, in the process, also get rid of excess belly fat.
Further reading
Li, C-P. et al. 2024. The Role of Lactobacillus plantarum in Reducing Obesity and Inflammation: A Meta-Analysis. Int J Mol Sci. 2024 Jul 11;25(14):7608.
Mahboubi, M. 2019. Lactobacillus gasseri as a Functional Food and Its Role in Obesity. Int J Med Rev 2019 June;6(2):59-64
Schwiertz, A. et al. 2010. Microbiota and SCFA in lean and overweight healthy subjects. Obesity (Silver Spring). 2010 Jan;18(1):190-5.
Borgeraas, H. et al. 2018. Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2018 Feb;19(2):219-232. https://pubmed.ncbi.nlm.nih.gov/29047207/
Torres, B. et al. 2024. Use of probiotics in preventing and treating excess weight and obesity. A systematic review. Obes Sci Pract. 2024 Jun 19;10(3):e759.
Pagliai, G. et al. 2023. Effects of the probiotic Lactiplantibacillus plantarum IMC 510® on body composition, biochemical parameters, gut microbiota composition and function, and clinical symptoms of overweight/obese subjects. Front Nutr. 2023 Apr 11:10:1142527.
Abenavoli, L. et al. 2019. Gut Microbiota and Obesity: A Role for Probiotics. Nutrients. 2019 Nov 7;11(11):2690
López-Almada, G. etal. 2024. Probiotic, Postbiotic, and Paraprobiotic Effects of Lactobacillus rhamnosus as a Modulator of Obesity-Associated Factors. Foods. 2024 Nov 5;13(22):3529.
Álvarez-Arraño, V. 2021. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021 Oct 17;13(10):3627. https://pubmed.ncbi.nlm.nih.gov/34684633/
