A recent review of well-designed studies on probiotics and weight loss in people with overweight and obesity suggests that probiotics can help you lose weight and lower your body fat percentage

In particular, studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.

In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over 6 weeks

Another study of 125 overweight dieters investigated the effcts of Lactobacillus rhamnosus supplements on weight loss and weight maintenance

Women taking the probiotics lost 50% more weight over 3 months, compared with those taking a placebo pill. They also continued to lose weight during the weight maintenance phase of the study.

In one well-designed study, 114 adults with obesity were given either the probiotic Lactobacillus sakei or a placebo for 12 weeks. Those taking the probiotic experienced significant decreases in both body fat mass and waist circumference

Lactobacillus gasseri

Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows some of the most promising effects on weight loss. Numerous studies in rodents have found that it has anti-obesity effects

Additionally, studies in adults have shown promising results

One study that followed 210 people with significant amounts of belly fat found that taking Lactobacillus gasseri for 12 weeks reduced body weight, fat around organs, body mass index (BMI), waist size, and hip circumference.

What’s more, belly fat was reduced by 8.5%. However, when participants stopped taking the probiotic, they gained back all of the belly fat within 1 month

Other strains

Other strains of probiotics may also help reduce weight and belly fat.

In an 8-week study, women with overweight or obesity took either a probiotic that included strains of both Lactobacillus and Bifidobacterium or a placebo, along with following a dietary intervention.

Those consuming the probiotic lost significantly more belly fat than those taking a placebo

Another study in 135 people with significant amounts of belly fat found those who took Bifidobacterium animalis subsp. lactis daily for 3 months lost significantly more belly fat and had reduced BMI and waist circumference, compared with those taking a placebo.

These results were especially pronounced in women

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SUMMARY

Several strains of probiotics in both the Lactobacillus and Bifidobacterium family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be one of the most effective.