5 Best Probiotics For Weight Loss & Belly Fat In 2023
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- Includes prebiotics, probiotics, and postbiotics
- Supports healthy digestion
- May aid in weight loss
Elm & Rye Daily Probiotic
- Comes with a COA
- Made with Lactobacillus acidophilus
- 2 billion CFUs
1MD Nutrition Complete Probiotics Platinum
- 51 billion CFUs
- 11 probiotic strains
- Includes prebiotic fiber
Probiotics are a combination of live bacteria and yeasts intended to maintain or improve the balance of good bacteria in your body. They’re often found in yogurt, fermented foods, and dietary supplements.
Many confuse probiotics with prebiotics, which unlike the bacteria in probiotics, are mainly the undigestable fiber that feeds the bacteria of the gut microbiome beyond the stomach in the intestines.
According to the National Center for Complementary and Integrative Health (NCCIH), probiotics have shown promise for several health purposes, including preventing antibiotic-associated diarrhea, treating infant colic, and inducing and maintaining remission of Crohn’s disease. Several newer studies suggest that probiotics for women and men may help with weight loss.
This article will explore the latest research on probiotics for weight reduction and review the best probiotics for weight loss on the market today.
5 Best Probiotics For Weight Loss & Belly Fat On The Market In (May. 2023)
- Ritual Synbiotic+ – Editor’s Choice
- Elm & Rye Daily Probiotic – Best Quality
- 1MD Nutrition Complete Probiotics Platinum – Best High-Dose Probiotic
- Ora Organic Probiotic & Prebiotic Powder – Best for Vegans
- Garden of Life Dr. Formulated Probiotics Fitbiotic – Best for Weight Loss
How Do Probiotics Help With Weight Loss?
Studies show that healthy individuals classified as overweight or obese are more likely to have reduced microbial diversity and an imbalance of bacteria in their gut microbiome than normal-weight individuals.
In particular, one 2021 review of 27 studies published in the journal Nutrients found that 23 studies observed positive effects of probiotics on weight loss.
Overall, the data reviewed suggest that the intake of probiotics or symbiotics (mixtures of probiotics and prebiotics) could lead to significant weight loss over 12 weeks when combined with a reduced calorie diet and healthy habits such as physical activity.
Notably, probiotic strains from the Bifidobacterium and Lactobacillus families were found to be the most effective at reducing body weight.
In addition to increasing the diversity of intestinal bacteria, studies suggest probiotics may support weight loss by triggering the release of appetite-suppressing hormones and improving metabolism.
Probiotics may also increase levels of fat-regulating proteins, reducing the amount of fat your body stores. It seems that the weight loss benefits of probiotics are enhanced when paired with prebiotics.
It’s important to note that, while research appears promising, we still need additional clinical trials to suggest further recommendations regarding the best probiotic strains, dosage, and intervention time.
How We Decided Our Picks
When choosing the best pre- and probiotics for weight loss, we analyzed dozens of probiotics, prioritizing supplements of the highest quality. Here’s a look at the criteria we used to choose.
Many probiotics are sold as dietary supplements, which the Food and Drug Administration (FDA) does not regulate for safety or effectiveness.
Lab testing ensures the product is not contaminated with other ingredients, such as heavy metals, microbial contamination, and pathogens. It also ensures the product contains what is displayed on the Supplement Facts label.
Third-party testing is preferred over in-house testing due to its objectivity.
Priority has been given to supplements that have undergone extensive testing. Additionally, several products we’ve reviewed have lab results publicly available online to confirm their purity and ingredients.
When taking a dietary supplement, choosing a product with ingredients with scientific evidence to support its use is vital. Probiotics are classified by their strain, which often includes the genus, species, and sometimes the subspecies and other information to specify them.
We choose products with probiotic strains in the Lactobacillus and Bifidobacterium genera, which appear to be most effective at promoting weight loss.
Additionally, probiotics are measured in colony-forming units (CFUs), which indicates the number of bacterial cells in a serving.
While more CFUs do not always correlate with more benefits, we choose products that contain at least 1 billion CFU. The minimum recommended daily dose suggested by studies is between 100 million and 1 billion CFUs per day.
We also tried to include probiotics that list the number of CFUs at a product’s expiration date, as The Office of Dietary Supplements recommends.
The International Scientific Association for Probiotics and Prebiotics suggests that consumers of probiotics avoid products that list the number of CFUs “at time of manufacture” because it does not account for declines in CFUs as the product ages.
A one-month supply of probiotics can cost anywhere from $15-$70. While very cheap probiotics may be enticing, they often fall short in quality. We chose probiotics that we felt were a good value for the price and had positive reviews from current and past customers.
Because probiotics can become costly, we aimed to include probiotics from brands that offer free shipping, bulk discounts, or discounts for recurring purchases.
5 Best Probiotics For Weight Loss In 2023
Ritual Synbiotic+ includes prebiotics, probiotics, and a postbiotic, which may support a healthy digestive system and weight management.
- Includes prebiotics, probiotics, and postbiotics
- Third-party tested
- Made with a delayed-release capsule to improve its ability to make it further into the gastrointestinal tract
- Requires monthly subscription
Ritual is a subscription-based supplement company offering a large product selection made with clean ingredients. Their most recent product is Synbiotic+, a three-in-one gut health supplement designed to support healthy immune and digestive systems.
Synbiotic+ features three ingredients — prebiotics, probiotics, and postbiotics. Each vegan capsule delivers 11 billion CFUs, guaranteed until the product expires. It includes the probiotic strains Lactobacillus rhamnosus and Bifidobacterium lactis, which are among the most effective probiotic strains for reducing body weight.
It also contains PreforPro®, a prebiotics blend that can stimulate the growth of good gut bacteria. Studies show that PreforPro® may enhance the effectiveness of probiotics and improve gastrointestinal (GI) symptoms.
Ritual’s Synbiotic+ includes the postbiotic butyrate as Tributyrin. Postbiotics are waste products produced after your body digests probiotics and prebiotics.
Studies show that postbiotics have properties that can support your gut health and immune system. In particular, animal studies suggest butyrate, one of several short-chain fatty acids, may prevent weight gain by promoting satiety.
Although some products sold by Ritual are certified by third-party organizations like Informed Sport and the United States Pharmacopeia (USP), it does not appear Synbiotic+ is. Ritual states that a third party tests all products for contaminants.
Elm & Rye Daily Probiotic
Elm & Rye Daily Probiotic Capsules are made with the probiotic strain Lactobacillus acidophilus, which may help reduce bloating and restore the beneficial gut bacteria in your microbiome.
- Made with simple, clean ingredients
- Third-party tested and with a COA to verify third-party lab results
- Includes Lactobacillus acidophilus, which may reduce bloating
- Contains gelatin, making it off limits for vegans
Elm & Rye Daily Probiotic is designed for individuals needing an extra boost for their digestion. Unlike other brands discussed, this product only contains the probiotic strain, Lactobacillus acidophilus.
While this may seem like a con, new studies suggest that multi-strain probiotics are not significantly more effective than single-strain probiotics.
Healthy bacteria like Lactobacillus acidophilus convert carbohydrates into lactic acid, preventing the growth of undesirable bacteria in the intestines. This may help balance your gut microbiome to support your weight loss efforts.
Another study found that participants taking a capsule containing Lactobacillus acidophilus and Bifidobacterium lactis twice daily for eight weeks experienced significant improvements in bloating compared to those taking a placebo.
Elm & Rye’s probiotic delivers 2 billion CFU, a lower count than other products we’ve discussed. According to the National Institutes of Health, higher CFU counts do not necessarily correlate to more health benefits. It appears the CFU count was verified when the product was manufactured, not at expiration.
Elm & Rye Daily Probiotic is third-party tested and comes with a Certificate of Analysis (COA) to verify its potency and purity.
If you are unsatisfied with your order, Elm & Rye allows you to return products for a full refund within 30 days.
1MD Nutrition Complete Probiotics Platinum
1MD Nutrition Complete Probiotics Platinum is a physician-recommended probiotic supplement with 51 billion CFU in every capsule and also contains Nutraflora prebiotic fiber to help the good bacteria thrive.
- Recommended by a medical doctor (M.D.)
- Dairy-free, non-GMO (genetically modified organisms), gluten-free, soy-free, and, preservative-free
- Includes prebiotic fiber
- Does not appear to be third-party tested
- The amount of CFUs at the date of expiration is not listed
1MD’s Nutrition Complete Probiotics Platinum includes a blend of 11 different probiotic strains and guarantees 51 billion CFU in every capsule to support digestive health and help you maintain a healthy immune system. It also contains Nutraflora prebiotic fiber to help feed the beneficial bacteria in this product.
This probiotic supplement contains well-researched Lactobacilli strains such as Lactobacillus gasseri, Lactobacillus rhamnosus, and Lactobacillus acidophilus. It also contains Bifidobacterium strains like Bifidobacterium lactis and Bifidobacterium longum.
One study that looked at 210 individuals with large amounts of visceral fat (belly fat) found that taking Lactobacillus gasseri for 12 weeks reduced body weight, body mass index (BMI), fat around organs, waist size, and hip circumference. What’s more, study participants experienced as much as an 8.5% reduction in belly fat.
All products sold by 1MD are100% compliant with Good Manufacturing Practices (GMP) currently established by the FDA. Although the company states all products go through rigorous testing, it does not appear that a third party tests this product.
If you decide you are unhappy with your supplement, 1MD proudly offers a 90-day, money-back guarantee.
Ora Organic Probiotic & Prebiotic Powder – Apple Raspberry
Ora Probiotic & Prebiotic Powder is a high-quality probiotic supplement that includes prebiotics to support gut health. It comes in a powder form that easily mixes into your drink of choice.
- USDA Certified Organic
- Includes prebiotics
- Third-party tested with COA published online
- No unflavored option
- CFUs measured at the date of manufacture, not expiration
Ora Organic is a company known for its high-quality vegan supplements. Their Probiotic & Prebiotic Powder Supplement is designed to support healthy digestion and alleviate bloating.
It contains 20 billion CFU from 7 well-researched probiotic strains, including Lactobacillus acidophilus, Lactobacillus reuteri, Bifidobacterium bifidum, and Bifidobacterium breve.
Of note, the probiotic content on the Supplement Facts label was measured on the product’s manufacturing date, which is generally not recommended.
Ora Organic Trust Your Gut Probiotic & Prebiotic Powder Supplement also includes a prebiotic blend that consists of organic Jerusalem artichoke inulin and organic tapioca oligosaccharide.
This product comes flavored using natural ingredients and is free of animal derivatives, gluten, GMOs, and soy. It has also been third-party tested to ensure it is free of pathogens, heavy metals, and microbial contaminants. All laboratory test results are published online within a COA.
Ora also has a generous refund policy. If you’re dissatisfied with your product within 60 days of purchase, you can receive a full refund. This policy applies to the first bottle of each product you purchase.
Garden of Life Dr. Formulated Probiotics Fitbiotic
Garden of Life Probiotics Fitbiotic Powder is a once-daily 50 billion CFU probiotic supplement explicitly designed to support individuals seeking weight loss.
- NSF Certified Gluten Free
- Includes 4 grams of satiety-promoting prebiotic fiber
- Sugar-free, soy-free, and dairy free
- Physician formulated
Formulated by Dr. David Perlmutter, M.D., a board-certified neurologist and expert in the human microbiome, Garden of Life Fitbiotic is a probiotic supplement designed specifically for individuals who want to lose weight.
This probiotic supplement guarantees 50 billion CFUs until the expiration date and is composed of 14 probiotic strains. It features Lactobacilli strains such as Lactobacillus gasseri, Lactobacillus acidophilus, and Lactobacillus rhamnosus, as well as Bifidobacterium strains like Bifidobacterium lactis and Bifidobacterium bifidum.
Garden of Life Dr. Formulated Probiotics Fitbiotic Powder includes 4 grams of prebiotic fiber from organic Acacia. Some studies have suggested that it may promote satiety and decrease total calorie intake when given in doses between 5 grams and 40 grams.
Unlike many other probiotic supplements, Fitbiotic comes in an unflavored, shelf-stable powder that easily dissolves into your favorite beverage. Fitbiotic is Certified Organic by the United States Department of Agriculture (USDA) and carries the NSF Gluten-Free Certification.
This assures consumers that it does not contain gluten over 20 parts per million (ppm), the FDA’s allowable limit and that it is produced in a facility that prevents cross-contamination.
Potential Side Effects
Like other dietary supplements, probiotics don’t require approval by the FDA before they are sold. As such, it’s important to choose a product from a reputable brand that you can trust.
Although we lack high-quality studies detailing the safety of probiotics, they are generally considered safe for most healthy individuals.
While some people experience temporary gas or bloating after consuming certain probiotic strains, those with compromised immune systems or severe illnesses have a greater risk for harmful side effects.
According to the NCCIH, potential side effects of probiotics include:
- Production of potentially harmful substances by the probiotic bacteria
- The transfer of antibiotic resistance genes from probiotic bacteria to other microorganisms in the digestive tract
Individuals who are immunocompromised or severely sick should avoid taking probiotics. Nursing or pregnant patients should speak with their healthcare provider before use.
How To Take Probiotics For Weight Loss?
There is no evidence to suggest that there is a certain number of CFUs or that a way to take probiotics for weight loss exists.
However, based on current research available, it appears that certain probiotic strains, such as those from the Lactobacillus and/or the Bifidobacterium genus, have the potential to aid in the loss of body fat mass in those who are overweight or obese.
Additionally, probiotics generally work best when taken consistently. So, unless otherwise recommended by your healthcare provider, take your probiotic daily for maximum benefits.
Probiotics offer several health benefits, including the potential to reduce weight when combined with a healthy diet and exercise. While we need additional studies, it appears that certain probiotic strains may be more effective than others for weight loss.
If you have any questions about the safety of probiotics or what dose you should take, speak with your healthcare provider.
Frequently Asked Questions
Probiotic strains in the Lactobacillus and Bifidobacterium family, including Lactobacillus gasseri, Lactobacillus rhamnosus, and Bifidobacterium lactis, have shown positive effects on reducing body weight, BMI, waist circumference, and body fat percentage.
While the exact mechanism behind how probiotics affect body weight remains under investigation, many studies support the idea that probiotics may support weight loss.
Lactobacillus and Bifidobacterium are the two main groups of bacteria studied for their potential to aid in weight loss.
The exact amount of weight one may lose taking Lactobacillus gasseri is unknown. However, one study found that participants who drank fermented milk that contained Lactobacillus gasseri for twelve weeks lost 8.2-8.5% of their belly fat.
Although the time frame it may take for probiotics to work for weight loss is largely unknown, several studies have shown positive effects on weight loss after twelve weeks of consistent probiotic use. For maximum weight loss benefits, pair probiotics with a balanced diet and routine exercise.
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