Probiotics and Weight Loss: Are They Effective in Reducing Belly Fat?

February 05, 2025

4 mins

When it comes to weight loss, it can be difficult to get rid of stubborn belly fat. A lot of people have a build-up of visceral fat near the waste. Visceral fat is abdominal fat beneath the abdominal wall. Several studies have found probiotics effective in reducing stubborn body fat.

Probiotics are helpful bacteria that help your body digest food and fight off infections. Studies have also found that probiotics can target hormones responsible for appetite. 

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What are Probiotics?

The gut microbiome is one of the most complex systems. Many probiotics contain bacteria that mimic existing microorganisms existing in the body. There are several different strains of bacteria used in probiotics. The two main groups of bacteria in probiotics are lactobacillus and bifidobacterium. 

Probiotics can be consumed as supplements and in yogurt, kefir, and certain fermented foods. Once they’re ingested, they become active and begin making changes to the gut microbiome. 

How Quickly Do Probiotics Work? 

Every probiotic strain doesn’t have the same effect on the body. Some support the immune system more than others and not everyone responds to probiotics the same. 

Depending on different factors like dosage, strain, and the makeup of the gut microbiome, probiotics may work faster in some people than others. Typically, you can expect to see the effects of taking probiotics consistently within a couple of weeks to a month.

Do Probiotics Help with Weight Loss?

Health experts are still learning more about the role the gut plays in weight gain. One study found that prolonged use of probiotics in individuals who are overweight can help with weight loss and a lower BMI. 

In the first three months of the study, health experts observed little to no changes in weight and BMI. However, participants saw significant reductions in their weight after increasing their dosages and six months of taking the probiotics.

Probiotics can help reduce metabolism and regulate signals from the body when you feel hungry. Another study observed changes in the amount of lactobacillus in the gut microbiome. Health experts found that the increase of this bacteria helped contribute to weight loss and a change in body composition.

Additional Health Benefits of Probiotics

The gut microbiome is involved in more than just digestion. It affects the development of many health conditions including irritable bowel syndrome, inflammatory bowel disease, and cardiovascular disease. Good bacteria from probiotics can help reduce your risk of these health conditions.

Studies have found that taking probiotics monthly had the following health benefits in participants:

• May help reduce the effects of type 2 diabetes

• Keep blood pressure levels low

• May help prevent certain types of cancer

• Lowers inflammation levels

• Helps with regulating your mood

What are the Best Probiotic Supplements for Weight Loss?

Probiotic supplements are not regulated by the FDA (U.S. Food and Drug Administration). Probiotics that have been third party tested have a stamp of verified quality. Certain strains of bacteria have been studied more than others. 

You can choose which probiotic supplement is best for you based on the dominant probiotic strain and your needs. Probiotic strains may have the following benefits:

• Lactobacillus: A strain that helps control inflammation and allergic reactions, reduce metabolism, and strengthen the immune system.

• Lactobacillus rhamnosus: This strain helps with weight management and urinary tract infections.

• Streptococcus thermophilus: A probiotic that helps to provide energy in the body and help break down food.

• Bifidobacterium: This probiotic microorganism helps store fat, regulate good bacteria in the gut, promote bone health, and assist with other bodily processes.

Common ingredients in weight loss supplements include caffeine, fiber, and minerals. Be sure to check with a licensed healthcare provider before starting any probiotics. Some probiotics may lead to side effects if you have underlying health conditions like diabetes, high blood pressure, and cardiovascular conditions.

What are the Risks Associated with Using Probiotics?

If you’re adding new probiotic-rich foods to your diet, be sure to start with small doses to see how your body responds. 

Some people may experience gastrointestinal side effects like bloating, nausea, and gas while taking probiotics. They can also lead to stomach pain and changes in bowel movement frequency. 

If you experience any side effects, consider changing the strain of probiotic you’re using. A healthcare provider can also give you advice on the proper strain to take based on your concerns.

Other Alternatives for Weight Loss Treatment

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