New research shows certain strains may help manage obesity by improving gut health and cutting inflammation.
They were ballooning weight and stage 2 non-alcoholic fatty liver disease. Can probiotics help combat obesity?
WHAT ARE PROBIOTICS?:-
It is no secret that our modern lifestyle with a diet high in fat and sugars, but disrupted our gut microbiome. Simply put, probiotics are ‘good’ bacteria that can help restore digestive health and boost immunity. One can take them in a dietary supplement or get them from food, such as dahi.
Probiotics, especially certain strains like Lactobacillus and Bifidobacterium, are part of the strategy. “It is a combination of things I look at and probiotics are a part of it because most people who have obesity have poor diets.”
So how do the probiotics work? “In obesity, it is proven that the guy microbiota is imbalanced. Probiotics help with balance which has a beneficial influence on energy and fat deposition.” Probiotics also improve satiety signaling so that people can better recognize when they’re full and stop eating.
Besides modulating gut microbiota, probiotics aid in forming short-chain fatty acids like butyrate through the fermentation of dietary fibers. These fatty acids play a role in energy and appetite regulation.
Probiotics have potential but cautions against expecting a quick fix. The probiotic strain Bacillus coagulans helped reduce visceral fat, fat body, and waist circumference in obese adults after 12 weeks without any dietary changes. “The fermentation process increases the release of biologically active compounds which can influence metabolism and fat storage, particularly in the abdominal region.”
CUTTING THE FAT:-
“The production of short-chain fatty acids like propionic acid by the strain also seemed to control fat accumulation.”
NOT A MAGIC BULLET:-
Experts are clear, however, that probiotics are not a magic bullet. A balanced diet, regular exercise, and healthy habits still form the foundation of any effective weight-loss strategy. “There should be a balance in probiotic supplementation, alongside a wholesome diet with various food groups to ensure optimum nutrition.”
Probiotics play a supportive role. “Obesity, like many metabolic disorders, is influenced by multiple factors including an imbalanced gut microbiome, unhealthy eating habits, sedentary lifestyle, and genetic predisposition. The issue is partly addressed by giving probiotics, but unless the cause for the disturbance is addressed, you will only have a partial solution.”
More India-specific studies are needed to understand the full impact of these gut-friendly bacteria. “There is a need to do detailed, India-specific studies as we have varied across the length and breadth of our country, which means our gut microbiome structure is also likely to be diverse.”
FERMENTED FOODS GOOD FOR YOUR GUT:-
* Dahi and chaas (buttermilk)
* Rice soaked with water overnight. Known as panta bhaat in Bengali, poita bhaat in Assamese and pazhaya sadam in Tamil.
* Dishes like idli and dosa made of fermented batter.
* Drinks like kanji made from fermented beetroot, and black carrots.
* Pickles but only the lacto-fermented ones have probiotics.
POTENTIAL OF PROBIOTICS:-
The exact mechanism by which probiotics may cause weight loss is still unknown. It has been hypothesized that they work in the ways listed below:-
* Modulation of gut microbiota by increasing beneficial bacteria. This can improve metabolic functions.
* Production of Short-Chain Fatty Acids which help with energy and appetite regulation.
* Regulation of lipid metabolism which can reduce fat storage and accumulation.
* Chronic low-grade inflammation is a hallmark of obesity. Probiotics help reduce this inflammation.
