What are the best probiotics for weight loss and where can you find them?
[Article updated: May 2020]
According to the World Health Organization (WHO) definition, probiotics are
"living microorganisms which, when ingested in sufficient quantities, exert beneficial effects on health". Research on this topic has identified thousands of different probiotics, of which the best-known bacterial strains belong to the genera Bifidobacterium andLactobacillus .
</ blockquote>An imbalance of the intestinal bacterial flora promotes weight gain, it is a known fact.
Conversely, rebalancing the intestinal microbiota with the help of probiotics appears to be a promising and natural avenue for accelerating weight loss.
Why use probiotics for weight loss?
Your gut contains both beneficial and harmful bacteria.
Digestion experts agree that the balance of the gut flora should be around 85% good bacteria and 15% bad bacteria.
Indeed, there are two main families of bacteria in the gut: Bacteroidetes (good) andFirmicutes (bad).
And according to some scientific sources, lean individuals have a higher proportion of bacteria from the Bacteriodetes family, while obese individuals have more from theFirmicutes family. .
In simpler terms, this means that obese people have an imbalance between bad gut bacteria and good ones.
These bad gut bacteria are designed to extract the bad parts of our food, namely fat and sugar.
By consuming certain types of foods and probiotic supplements (often in capsule form), you can restore balance to these ratios.
The fact of modulating the intestinal flora so as to maximize the good bacteria ( Bacteroidetes ) and to minimize the bad ( Firmicutes ), will allow to optimize the extracting healthy elements from food and thus reverse the process of weight gain.
Also, be aware that probiotics are not new.
Throughout history, cultures have thrived on the probiotics found in fermented foods and cultured foods, which were invented to preserve food long before the refrigerator.
The fermentation process has been lost in recent years as there is no longer a need to store food, which means we are now losing these vital probiotic benefits.
How do Probiotics work for weight loss?
The exact process by which probiotics work to cause weight loss is not 100% clear, but there is a lot of preliminary evidence that shows that modulation of the gut biome using probiotics may have an effect. positive on weight management.
As said before, probiotics act on the modulation of the intestinal flora.
The gut microbiota has been reported as one of the potential determinants of obesity in recent studies in humans and animals.
Probiotic bacteria are currently classified as nutraceuticals which are defined as dietary substances which provide a concentrated form of a bioactive substance in amounts greater than those which can be obtained from food. [ 1 ]
Several studies have shown that supplementing the intestinal flora with the use of probiotics helps prevent and treat diseases caused by pathogenic bacteria.
This effect is explained by the ability of probiotics to inhibit pathogenic bacteria. [ 2 , 3 ]
Knowing that antibiotics disrupt the balance of the intestinal flora by killing sensitive bacteria in the intestinal flora, supplementation with probiotics can prevent the commonly observed side effects of antibiotic therapy and are therefore effective in restoring the eliminated intestinal flora by antibiotic therapy. [ 4 ]
Top 10 foods rich in probiotics
1. Kefir
Similar to yogurt, this fermented dairy product is a unique combination of milk and fermented kefir grains.Kefir has been used for over 3,000 years. It is created by the fermentation of milk by bacteria.
And because the yeasts in kefir break down the lactose in milk, it may be suitable for people with lactose intolerance.
Although kefir has a slightly sour and tangy taste, it is richer in probiotics than yogurt since it contains 10 to 34 strains of probiotics.
2. Sauerkraut
Sauerkraut is rich in vitamin C and digestive enzymes.It is also a good source of natural lactic acid bacteria, such as Lactobacillus.
Very popular in Germany, sauerkraut is made from fermented cabbage and other vegetables.
It is not diversified in probiotics but it is rich in organic acids which promote the growth of good bacteria.
3. Kimchi
Kimchi is a variation of sauerkraut.
This is a traditional Korean dish made with peppers and lacto-fermented vegetables, that is, soaked in brine for several weeks until acidity develops.
Its ingredients can vary since there are more than 200 varieties.
The most popular preparation is Chinese cabbage kimchi. It consists of radish, chili powder, garlic, ginger, shrimp, green onions and nuoc mâm sauce.
All of these foods are wrapped in cabbage leaves and then piled into jars or jars to be fermented.
4. Coconut kefir
Made by fermenting coconut juice with kefir grains, this dairy-free option contains some of the probiotics found in traditional dairy kefir, but less.
This does not prevent coconut kefir from containing several strains that are also healthy.
Coconut kefir has a pleasant flavor, and you can add a little stevia, water, and lime juice to it to make a delicious drink.
5. Natto
Natto is a popular dish in Japan. Composed of fermented soybeans, Natto contains the probiotic Bacillus subtilis.It is an extremely potent probiotic, which strengthens the immune system, supports cardiovascular health and improves the digestion of vitamin K2.
Natto may also contain vitamin B12, which is usually lacking in vegan diets.
It is also one of the most concentrated vegetable proteins since one cup can contain up to 31 grams of protein.
6. Yogurt
Greek yogurt made from the milk of cows, goats or sheep is probably the most popular probiotic food.
Yogurt, in most cases, can rank at the top of probiotic foods as long as it comes from grass-fed animals.
The problem is, there is a wide variety of yogurts on the market that are not created equal in quality.
When shopping for yogurt, look for three things: First, yogurt should be made from goat's milk, sheep's milk or cow's milk.
Second, it must come from a grass-fed animal. And third, it must be organic.
7. Kvass
Kvass has been a common fermented drink in Eastern Europe since ancient times.It was traditionally made by fermenting rye or barley, which gave it its mild flavor.
Nowadays Kvass is made according to a new recipe using beets, fruits, along with other root vegetables like carrots.
8. Miso
A staple in Chinese and Japanese diets for around 2,500 years, miso has been a mainstay of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator.
Made from fermented soybeans, rice, or barley, adding a tablespoon of miso to hot water makes for a great, quick, probiotic-rich soup.The fermentation process can take anywhere from a few days to a few years and the end result is a red, white or dark brown paste with a buttery texture.
Miso soup is famous all over the world, and is very easy to prepare.
Just dissolve a tablespoon of miso in a pot of water filled with seaweed and other ingredients of your choice.
9. Kombucha
Kombucha is a tangy drink obtained thanks to a symbiotic culture of bacteria and yeasts in a sweet medium such as tea or herbal tea with white sugar (70 g / l), honey or grape juice.
Also known as the "Manchurian mushroom", kombucha (which means in Russian "tea algae") is actually a living mixture made up of bacteria (Acetobacter and Pichia) and yeasts (Saccharomyces, Zygosaccharomyces and Brettanomyces).
These micro-organisms are left to macerate in a mixture of green (or black) tea with sugar for 8 to 10 days to finally obtain a slightly sparkling and alcoholic fermented juice, whose acid taste is reminiscent of vinegar, cider or bitter tea.
It is possible to buy kombucha in some organic stores or on the internet. The average price is € 5 per liter.
10. Raw dairy products
Raw cow's milk, goat's milk, sheep's milk and aged cheeses are particularly rich in probiotics.
It should be remembered that all pasteurized dairy products are devoid of healthy bacteria.
Because of this and to get the probiotics you have to stick with high quality raw dairy products.
How do I choose the best probiotic supplements?
First of all, you should know that there are different types of probiotic strains.
The benefits and advantages of a probiotic strain may be completely different for each type.
Therefore, if you want to use probiotics to treat a specific health problem, choosing the right strain is essential.
Otherwise, you could still consume several types at the same time.
The probiotic label displayed on the product should reveal the genus, species and strain of the probiotic.
The product (usually in capsules) should also give you Colony Forming Units (CFU) at the time of manufacture.
Additionally, the majority of probiotics can die in heat, so it is also important to know if the product has received proper storage and cooling conditions.
Here are a few rules to consider before purchasing a probiotic supplement:
1. Brand quality
Look for reputable and established brands.
This is a guarantee of obtaining a quality product.
2. High number of CFUs
Buy a probiotic brand that has a higher number of probiotics.
The higher the number of CFUs, the more the better. CFUs are counted billions.
3. Survivability and strain diversity
Look for strains or formulas that allow probiotics to travel to and colonize the gut such as Bacillus coagulans, Saccharomyces boulardii, Bacillus subtilis, Lactobacillus plantarum, Bacillus clausii, ...
4. Prebiotics and additional ingredients
During their development, probiotic bacteria also need prebiotics.
High-quality probiotic supplements will contain both prebiotics and other ingredients designed to support digestion and immunity.
Examples of these ingredients are flax seed (preferably fermented), chia seed, cañihua seed, astragalus, ashwagandha, hemp seed, pumpkin seed, pea, ginger, mung bean and turmeric.
5. Stability and types of organisms
Certain probiotic strains must be kept cold in order to preserve their potency.
In this case, this rule must be observed during the whole process, that is to say from production, transport, storage and until sale.
Others are shelf stable and do not require refrigeration.
Unfortunately, most refrigerated probiotics will never get past the stomach because they are not stable.
So look for a shelf-stable product that contains soil-based organisms and does not require refrigeration if necessary.
6. Sugar
Sugar is not a good food source for probiotics.
Prebiotics are the food source to keep them alive.
A symbiotic is a supplement that contains both prebiotics and probiotics.
The best symbiotics contain healthy starches and fiber.
Beneficial probiotic strains
A probiotic supplement certainly has many benefits. And if you are interested in this topic, then you should start by knowing the different species of probiotics.
So here are some of the beneficial bacteria you should look for on a high quality probiotic supplement label:
- Bacillus coagulans;
- Saccharomyces boulardii;
- Bacillus subtilis;
- Lactobacillus plantarum;
- Bacillus clausii;
- Bifidobacterium bifidum;
- Bifidobacterium longum;
- Bifidobacterium breve;
- Bifidobacterium infantis;
- Lactobacillus casei;
- Lactobacillus acidophilus;
- Lactobacillus bulgaricus;
- Lactobacillus brevis;
- Lactobacillus rhamnosus.
Side effects and precautions for using probiotics
Not all probiotics are created equal, that's a fact. And therefore, not all strains will necessarily have a beneficial effect.
So it's important to do your research before starting a new supplement.
It would be best to be supervised by a healthcare professional.
Probiotic side effects can sometimes include diarrhea if you go too fast.
It is therefore advisable to start with a small amount such as a tablespoon of kefir or a probiotic capsule per day and increase the dose as you go.
But overall, most studies have shown that probiotics are associated with very few side effects and, on the other hand, have a number of benefits.
Probiotic supplements: product suggestions
