How Probiotics Can Help You Lose Weight And Belly Fat | Good Bacteria
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Misbah Wasi

Functional Nutrition Specialist, Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 15 years. Currently, she is lendin her expertise in the area of Health Supplements and Nutraceuticals and is an active member of the Standards Review Group (SRG) - Nutraceuticals FSSAI Ms. Wasi is a post-graduate in Food and Nutrition. Certified Lead Food Safety Management Systems Auditor (FSMS, FSSC 22000) and a certified FoSTaC traine for Health Supplements and Nutraceuticals. She is also a Subject Matter Expert for ‘Food Regulations in India’ for IFLR (International Food Laws and Regulations) course at Michigan State University.

How Probiotics Can Help You Lose Weight And Belly Fat

“Obesity is defined as abnormal or excessive fat accumulation that harms health. Obesity has continuously risen worldwide over the last few decades, such that it is considered a pandemic. A lot of effort is put in to attain the desired weight and help control the incidence of weight loss. Now recent studies show that the gut microbiota is a significant contributor. Enhancing the good digestive tract bacteria can help improve body composition. These good bacteria are known as probiotics. Probiotics are defined as "live microorganisms which, when administered in adequate amounts, confer a health benefit on the host." According to various studies, probiotics can help in losing weight and belly fat.

Probiotics - Benefits and Working

Probiotics are living microorganisms, similar to the body-friendly bacteria in your gut, which can be included in your diet to derive health benefits like reduced risk of gastrointestinal disorders, better immune function, improved cardiovascular health, and weight loss. The most general group of probiotics belongs to Lactobacilli and Bifidobacteria, known to be inhabitants of the human intestinal tract and are Generally Regarded as Safe (GRAS). Probiotics are found naturally in yogurt, pickles, apple cider vinegar, kimchi, raw cheese, kefir, and other fermented foods. The ideal probiotic is the one which can persist in the intestine even if the probiotic strain cannot colonize the gut, one that can send signals to the immune cells associated with the stomach; it should have high cell viability, adhesion to the gut epithelium and one that can influence local metabolic activity and is resistant to processing and is non-pathogenic.

Benefits of Probiotics: Probiotics possess various health benefits. Some of them are mentioned below.

  • Strengthens the immune system and increases energy
  • Reduces inflammation

  • Improves quality of sleep

  • Help with detoxification

  • Help lose weight and belly fat

  • It improves digestion and enhances the absorption of nutrients

  • Keeps heart healthy

  • Keeps skin healthier

  • Treats diarrhea and IBS and relieves constipation

    Obesity – Causes and health risks

    Overweight and obesity are abnormal or excessive fat accumulation that presents a health risk. A body mass index (BMI) over 25 is considered overweight, and over 30 is obese. Various factors can cause obesity. But it is essential to reduce weight in time to prevent the occurrence of some serious health risks. Some of the causes and health risks are mentioned below.

    Causes of obesity- Obesity is a complex disease when an individual's weight is higher than what is considered healthy for height. Obesity affects children as well as adults. Many factors can contribute to excess weight gain, including eating patterns, physical activity levels, stress, and sleep routines. Social determinants of health, genetics, and taking certain medications also play a role.

    Health risks of Obesity- People who are overweight or obese, compared to those with healthy weight, are at increased risk of many severe diseases and health conditions. These include hypertension, type II diabetes, dyslipidemia, coronary heart diseases, sleep apnea, low quality of life, body pain, mental illness, and difficulty with physical functioning.

    Probiotics For Losing Weight and Belly Fat

    Probiotics are beneficial bacteria that reside in the gut and play a vital role in maintaining digestive health. Recent studies suggest they also help with weight loss and reduce belly fat. Here's how probiotics can help:

  • Decreases fat storage- Probiotic consumption increases the circulation of a protein that regulates the accumulation of body fat. This prevents excess fat from accumulating for a long time.

  • Reduces inflammation- Probiotics generally reduce inflammation that prevents weight gain while on a calorie-dense diet. This even reduces belly fat.

  • Reduces appetite- Good bacteria produce appetite-lowering hormones that communicate to your brain that you've had enough to eat. It makes you feel full for a longer duration.

  • Lowers fat absorption- Gut bacteria can influence how your body absorbs nutrients from food and uses them for energy. Probiotics help decrease the number of calories you absorb, hence increasing the excretion of bile from the body. This helps in losing weight and belly fat.

  • Help burn more calories- Probiotic consumption will release the satiety hormone GLP-1 in the body. This hormone will reduce your appetite and increase your resting energy expenditure, allowing you to burn fat and lose weight. Therefore, probiotics can help obese people to lose weight and belly fat.

Overall, to attain the benefits of probiotics for weight loss, it's crucial to consume a diet rich in probiotic-rich foods, such as yogurt, kanji, sauerkraut, pickles, and curd. You can also take probiotic supplements, but make sure to choose a high-quality product that contains the strains of probiotics shown to be effective for weight loss and reduction of belly fat.






  • Cerdó, T., García-Santos, J. A., G Bermúdez, M., & Campoy, C. (2019). The Role of Probiotics and Prebiotics in the Prevention and Treatment of Obesity. Nutrients, 11(3), 635.
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