Experts have for long highlighted the strong link between good gut health and weight loss. Our gut is home to more than 100 trillion microorganisms and they help the human body to function efficiently by boosting immune system, by keeping the digestive system robust, along with regulating blood pressure and keeping heart in good condition. A disruption in this microbial flora or replacement of good bacteria with bad ones can disrupt normal functioning of the body, leading to infections and diseases. It is important to keep the intestinal flora balanced in order for the body to function normally and that’s where probiotics come into the picture. Probiotics are living microorganisms that are ingested through the mouth. Probiotics find their way to the gut where they dislodge bad bacteria and strengthen the immune and digestive system. Certain strains of probiotics also help the body to produce more B vitamins.
How Probiotics Boost Metabolism and Help with Weight Loss?
Probiotics are good and friendly bacteria that reside in the small intestine and colon in the human body. These colonies of friendly bacteria extract nutrients from the digested food and release it into the blood when it reaches the intestine. When the good bacterial flora is disrupted with the invasion of bad bacteria, it creates an imbalance and nutrients and vitamins are not efficiently extracted from the food. This disruption in the digestive system is called as “dysbiosis,” which is an imbalance microbial ecosystem in the intestine. This dysbiosis is linked to weight gain and obesity. When friendly bacteria in the gut maintain the digestive system, weight loss.
Benefits of using Probiotics?
Along with helping one to lose weight, probiotics or good bacteria have amazing benefits on overall health. Here are some of the amazing things that probiotics can do for you:
1. Improves mental health.
2. Normalizes blood pressure.
3. Strengthens immunity.
4. Improves digestion.
5. Reduces bad cholesterol
6. Healthy skin and hair
7. Fights allergies.
8. Keeps heart in good condition.
9. Regulate bowel movement.
10. Prevent bad bacterial growth in the intestine.
Types of Bacteria that Inhabit the Gut:
There are two categories of bacterial flora that inhabit the gut – good and bad.
These are some of the good bacteria:
1. Lactobacillus – Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus fermentum, Lactobacillus delbrueckii bulgaricus, Lactobacillus plantarum, Lactobacillus reuteri, Lactobacillus brewis, Lactobacillus cellobiose.
2. Bifidobacterium – Bifidobacterium thermophilus, Bifidobacterium infantis, Bifidobacterium bifidum, Bifidobacterium animalis, Bifidus Actiregularis, Bifidobacterium longum
3. Propionibacteria.
4. Streptococcus – Streptococcus thermophilus, Streptococcus lactis, Streptococcus cremoris, Streptococcus salivarius.
5. Lactococcus – Lactococcus lactis
6. Leuconostoc – Leuconostoc mesenteroides
7. Enterobacter – Enterobacter faecium, Enterobacter faecalis
8. Bacillus – Bacillus coagulans
9. Pediococcus – Pediococcus acidilactici
List of bad bacteria:
1. Camplyobacter – Camplyobacter jejuni and Campylobacter coli are bacteria that cause infection through contaminated food.
2. Enterococcus Faecalis, E – This strain of bacteria causes post-surgical infections.
3. Clostridium difficile – This strain of bacteria proliferates when a course of antibiotics disrupts the normal floral of friendly bacteria.
4. Certain strains of Escherichia coli.
List of Probiotic-Rich Food Items:
Get your daily dose of probiotics by including these food items in your diet:
1. Yogurt.
2. Kefir
3. Kimchi
4. Apple cider vinegar
5. Pickles
6. Butter milk
7. Kambucha
8. Cottage Cheese/Paneer:
9. Chocolate
10. Sauerkrat.
Is it okay to take Probiotics Everyday?
Yes, it is completely okay to take probiotics everyday. Make sure you are not taking those highly processed probiotics that come loaded with artificial sweeteners and preservatives. Apple cider vinegar, buttermilk, yogurt, and curd are the natural ways to replenish good bacteria in the gut.
Probiotics are Available in these forms for consumption:
1. Pills.
2. Liquid
3. Chocolate
4. Chewing gum
5. Fruit drink
6. Infant formula
7. Bread
8. Milk
9. Yogurt
10. Chocolate
11. Powder form.
Which Probiotic is Best for Weight Loss?
Certain studies conducted have linked Lactobacillus rhamnosus, Lactobacillus fermentum, and Lactobacillus amylovorus to weight loss though these studies are not conclusive. Lactobacillus gasseri is a probiotic which has been linked to reduction in belly fat. Research suggests though it is possible to boost the weight loss process with probiotics, a good diet along with an active lifestyle is the only way to lose weight efficiently.
