Dr. Ahmed When you pinch your belly, do you feel the roll of fat between your fingers? That is subcutaneous fat.
But, there is another sort of adipose tissue that lies deeper inside your abdomen and has a more serious effect than subcutaneous fat.
Issues like insulin resistance, heart disease, and many other complications are all linked to VAT. While diet and exercise do help a lot in losing and managing belly weight, research is pointing to a new factor called gut microbiota.
So, how exactly do these tiny inhabitants influence fat storage and metabolism, and could probiotics offer a helping hand in achieving a flatter, healthier belly? Keep reading to learn more.
The gut microbiota: more than just digestion
Previously, we had believed and understood the role of the gut microbiome in breaking down food and absorbing nutrients.
However, the scientific community now recognises the gut microbiota as a complex ecosystem. It believes that these organisms have a much more serious role in our overall health, including our weight and metabolism.
How gut bacteria influence fat storage and metabolism
It all comes down to the composition and balance of your gut bacteria, which can intensely impact how your body processes and stores fat in many different ways.
Energy extraction from food:
There are specific types of gut bacteria that are more skilled at extracting calories from the food you eat.
This microbial fermentation yields short-chain fatty acids (SCFAs) and other metabolites, which can lead to the total calories absorbed by the body.
Research has shown that individuals with different gut microbiota compositions can exhibit variations in energy harvest from the same diet [ref].
When the balance of gut bacteria shifts and more “energy-harvesting” bacteria take over, your body absorbs more calories from food.
If you don’t use up this extra energy, it gets stored as fat. Where this fat ends up in the body depends on many factors, but this increased energy from gut bacteria can lead to overall weight gain, especially harmful belly fat, which is related to problems like diabetes and heart disease.
Inflammation:
When the balance of bacteria in your gut is off, which is a condition known as dysbiosis, it can lead to mild but persistent inflammation in your body.
This inflammation messes with how your body handles energy, makes it harder for insulin to work properly, and can cause fat to build up around your belly.
Gut barrier function:
When your gut is healthy, its lining acts like a filter that keeps harmful stuff out of your blood. But when the balance of gut bacteria gets disrupted (a condition called dysbiosis), that barrier can weaken.
This can let unwanted substances like bacterial toxins (such as LPS) leak into your bloodstream, which may trigger inflammation, make it harder for your body to respond to insulin, and lead to more fat being stored.
Hormone regulation:
The bacteria in your gut help control hunger and fullness by influencing hormone production. They create substances called short-chain fatty acids, like butyrate, propionate, and acetate, that can help you feel full and improve how your body handles insulin while affecting how you burn fat.
When your gut bacteria are out of balance, these signals can get disrupted, which may lead to feeling hungrier and gaining weight.
Bile acid metabolism:
Gut bacteria help break down bile acids, which are important for digesting and absorbing fats. If these bacteria change, they can alter how bile acids work, possibly affecting how the body handles fat and uses energy.
Probiotics Belly: Can probiotics help reduce belly fat?
Since there is a lot of influence of gut bacteria on fat storage and metabolism, the main question is whether or not probiotics can offer health benefits.
Specific strains matter:
Not all probiotics are created equal, and studies suggest that certain strains of Lactobacillus and Bifidobacterium may be better in reducing visceral fat than others [ref].
For example, some studies have shown positive effects with strains like Lactobacillus gasseri, Lactobacillus rhamnosus, and Bifidobacterium lactis.
Mechanisms of action:
Probiotics may help improve health by balancing gut bacteria, reducing the types that extract too many calories and increasing the helpful ones.
They can also strengthen the gut lining, reduce inflammation, and influence substances like short-chain fatty acids (SCFAs) that boost insulin sensitivity and fat metabolism. Additionally, they might affect hormones that control appetite.
Some studies have found that probiotics reduce belly fat and waist size, but results vary. This could be because of differences in the type of probiotics used, how much was taken, how long they were used, and the participants themselves.
| Probiotic strain(s) | Potential benefits observed in some studies | Important note |
|---|---|---|
| Lactobacillus gasseri | Reduction in visceral fat area and waist circumference. [ref] | Results can vary between individuals and studies. |
| Lactobacillus rhamnosus | Potential for weight management and some impact on abdominal fat. [ref] | More research is needed to confirm consistent effects on belly fat specifically. |
| Bifidobacterium lactis | May contribute to improved metabolic health markers, potentially indirectly impacting fat storage. [ref] | Often used in combination with other strains; direct impact on belly fat may be less pronounced in some studies. |
Beyond probiotics: a holistic approach
While probiotics hold promise, it’s crucial to remember that they are not a magic bullet for belly fat reduction. A holistic approach that includes:
A balanced, fiber-rich diet: Feeding your beneficial gut bacteria with prebiotic-rich foods like fruits, vegetables, and whole grains is essential.
Regular physical activity: Exercise has been shown to positively influence gut microbiota composition.
Stress management: Chronic stress can negatively impact gut health.
Adequate sleep: Sleep deprivation can disrupt gut bacteria balance.
The bottom line
There’s a strong connection between gut health and belly fat. The bacteria in your digestive system influence how your body processes and stores fat.
While scientists are still exploring exactly how probiotics impact deep belly fat, adding the right strains of probiotics to a healthy diet and lifestyle might help reduce it.
Supporting a diverse, balanced gut microbiome through good food choices, habits, and possibly probiotic supplements could be a smart way to slim your waist and boost overall health.
- Premium Ingredients: Our tea blend features high-quality Berberine, aromatic Oolong, and refreshing Mint, all organicall…
- Mint Flavored: Enjoy the cool, crisp taste of mint that perfectly complements the robust flavors of Berberine and Oolong…
- Unsweetened with Zero Calories: Crafted for those who appreciate the natural flavors of tea, our blend is completely uns…
- Max Strength General Probiotic 2 Month Supply (60ct) : Our probiotic is designed to support digestive health & gut healt…
- Support Your Gut: Our probiotic contains 10 diverse high-quality probiotic strains and organic prebiotics – synergistica…
- Survives the Gut: From start to finish – this probiotic is designed to survive the gut & maximize the colonization of ou…
- Once Daily Probiotics for Women: Our probiotic is designed specifically for feminine health & overall digestive health. …
- A True Women’s Probiotic: Our probiotic contains 6 Targeted strains & organic prebiotics – synergistically working toget…
- Survives the Gut: From start to finish – this probiotic is designed to survive the gut & maximize the colonization of ou…
- THE GUT STUFF: Once Daily Women’s is formulated for her unique needs with 50 Billion CFU of 16 diverse probiotics for op…
- HIT REPHRESH: Girls just want to have pHun; Our doctor formulated daily probiotic has clinically studied strains, L. reu…
- BACKED BY SCIENCE: As a 4x Award Winning #1 Probiotic Brand, our probiotic is made with a great deal of research to ensu…
- 100 BILLION PROBIOTIC FOR WOMEN AND MEN: A High Bifido formula with 100 Billion CFU Guaranteed and 34 Probiotic Strains …
- CLINICALLY STUDIED WHOLE FOOD PROBIOTICS: Many factors compromise your body’s defenses; Help restore good bacteria in th…
- DIGESTIVE ENZYME SUPPLEMENT PLUS FRUIT AND VEGGIES: Includes a Protein-Digesting Enzyme Blend with Digestive Enzymes Pro…
