According to the WHO (World Health Organisation), probiotics are living micro-organisms (mainly bacteria) which, when ingested in sufficient quantities, have a beneficial effect on the health of the host.
They are found naturally in certain fermented foods (yoghurt, kefir, miso, etc.) or in the form of concentrated food supplements, which are better dosed and more targeted.
Their main role? To help balance the intestinal microbiota (1), the complex ecosystem that lines our digestive tract and plays an essential role in digestion, immunity, vitamin production and protection against pathogens.
Although they were first known for their impact on digestive health, some probiotics are now attracting research interest for their potential effects on weight regulation.
Numerous scientific studies are looking into the potential role of probiotics in regulating body weight, suggesting a close interaction between intestinal flora and metabolism.
A diverse and balanced intestinal microbiota could play an essential role in managing body weight, by acting on several interdependent physiological mechanisms:
Research has shown that people who are overweight or obese often have reduced microbial diversity, as well as an imbalance between certain bacterial families (6). Rebalancing the microbiota through targeted probiotic supplementation could therefore be an interesting way of supporting weight loss.
Probiotics cannot be considered instant fat burners. However, when combined with a balanced diet and regular physical activity, they can actively support certain natural mechanisms.
By contributing to the balance of the intestinal microbiota (7), they can potentially help to improve digestion, regulate appetite, modulate glycaemic response and reduce chronic inflammation. These are all factors linked to weight management.
Certain species of probiotics are currently the subject of in-depth studies. They could have potential effects on weight management, particularly for people with excess abdominal fat or a large waistline. Here is a look at the three most promising strains to date.
Lactobacillus gasseri is a strain naturally present in the human microbiota. Several clinical studies have highlighted its possible effects on reducing waist and hip circumference (8).
How does it work?
This relatively resistant strain can be taken as a food supplement to ensure a targeted, concentrated intake.
The Lactobacillus gasseri strain can also be combined with other specific strains, with effects supported by clinical studies.
No serious danger has been reported in healthy adults taking this strain. However, as with any dietary supplement, it is advisable to seek the advice of a health professional if you have a medical condition or are undergoing treatment.
Lactobacillus fermentum, a lactic acid strain also under study, is thought to have an anti-inflammatory and antioxidant effect, and to help modulate body composition.
Several animal studies have shown a significant reduction in body fat and an improvement in metabolic markers after prolonged supplementation (9).
Its mode of action is thought to combine:
Combined with L. gasseri, the Lactobacillus fermentum strain is ideal for weight control.
The recently discovered intestinal bacterium Akkermansia muciniphila is attracting growing interest in the scientific world.
Insufficient levels of this strain have been associated with increased abdominal fat, insulin resistance and low-grade inflammation, all factors often linked to obesity and metabolic disorders (10).
Why is this bacterium so special?
Clinical studies have shown that supplementation with Akkermansia muciniphila could reduce visceral fat and improve metabolic parameters in overweight people (11).
Probiotics are no substitute for a healthy diet or regular exercise. However, they do provide valuable support for sustainable weight loss, particularly by acting on invisible factors such as inflammation, digestion, fat storage and feelings of hunger.
The diversity and balance of the microbiota play a key role in many metabolic functions. Supporting the intestinal flora with targeted strains such as L. gasseri, L. fermentum or Akkermansia muciniphila could therefore help optimise the results of a healthy, slimming-oriented lifestyle.
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