Ironically, in our relentless quest for good health, weight loss, and digestive comfort, we tend to miss the boat-an important aspect-or so it appears: our gut. After all, the functioning of food in our body, its management through weight, and ways of combating bloating or otherwise trace their origins in the rather complex ecosystem of bacteria and enzymes in our body for their existence and function.
In the last few years, science has pointed to how specific probiotics and digestive enzymes can drastically affect weight management and reduce bloating. This article will dive into the research behind these power allies and why selecting the right strains of probiotics and the enzymes can help you achieve your health goals.
Understanding the Gut's Role in Weight and Digestion
Our gut contains trillions of microorganisms, and we call this community the gut microbiota. This ecosystem of bacteria, fungi, and viruses has recently been shown to have a significant role in digestion and metabolism as well as the immune system and even mental states. But when those bacteria get out of whack, creating a state known as dysbiosis, we feel bloating and indigestion and tend to gain weight.
Research in gut health has shown strong associations with this and self-regulation of weight. Individuals who have more diversity in the bacteria in their gut typically maintain a healthier metabolism and have less of a problem with obesity. Another crucial hormone produced by the gut is leptin and ghrelin, associated with either eating or not eating. If an individual's gut is not healthy, then a balance of hormones is quickly disrupted, resulting in overeating and an inability to lose weight.
Probiotics and the action of enzymes work in balance to correct imbalance, improve digestion, and help in favorable metabolic functions, which contributes more to weight loss and relief from bloating.
How Probiotics Contribute to Weight Loss and Bloating
- What Do Probiotics Do
Live microbial agents which, when administered in adequate amounts, confer a health benefit on the host through improvement of its intestinal microbiota balance are known as probiotics. There exist different types of probiotics that have been used in research to improve immune functions and reduce symptoms, such as bloating and the feeling of being over-weight.
One of the biggest ways in which probiotics act to influence weight loss is through the modulation of how our bodies metabolize food and store fat. Some scientists believe that certain probiotics stimulate the growth of short-chain fatty acids, an important component of gut health and a driver of fat storage .
- Specific Probiotic Strains That Can Induce Weight Loss
A number of scientific studies have identified specific strains of probiotics that help with weight management:
- Lactobacillus gasseri: This culture too can be used to reduce the amount of abdominal fat. In a 12-week study with overweight adults, those supplemented with **Lactobacillus gasseri** on average lost 8.5% of their visceral fat with no resultant significant change in diet.
- Lactobacillus rhamnosus A clinical study has shown that women with this strain lost 50% more weight compared to the control group. Besides, the weight loss was better maintained by the latter.
- Bifidobacterium breve: Bifidobacterium breve can cut down fat mass and enhance metabolism by rebalancing gut microbiota composition, as is evidenced by studies .
- Probiotic Strains for Bloating
Probiotics can also decrease gas formation and enhance digestion to alleviate bloating:
-Bifidobacterium lactis This strain has been identified to decrease bloating, maintain regular bowel movements, specifically in patients diagnosed with IBS. Treating IBS patients with probiotic supplement containing Bifidobacterium lactis decreased bloating and abdominal pain scores substantially.
This is the same with Lactobacillus plantarum, which may alleviate bloating since the anti-inflammatory nature of this organism will stop the procession of gas in intestines. A research study done in 2014 confirmed that a microbiota intake by participants led to a reduction in bloating and gas production .
Digestive Enzymes in Weight Loss and Bloating
In addition, the probiotics will promote the increase in gut flora, while the digestive enzymes will be assisting in improving nutrient absorption from food by breaking it down. This might be preventing bloating, allowing the potential for weight loss. Digestive enzymes are proteins that catalyze the food breakdown process into nutrients our bodies can absorb.
- Digestive Enzyme Function
Enzymes break down macronutrients:
Proteases: These are the enzymes that break down proteins into amino acids.
Lipases: These are the enzymes that break down fats into fatty acids and glycerol.
Amylases will split the carbohydrates into simple sugars.
If your body is not producing enough amounts of enzymes to facilitate digestion in your stomach, you may face indigestion and bloating. In that case, your body will not be able to absorb nutrients properly. The digestive process becomes more efficient with added supplements of digestive enzymes, thus overcoming those issues.
- Digestive Enzymes for Weight Loss
The result is poor nutrient uptake, and the metabolic rate continues to be low, making weight loss more challenging. These digestive enzymes make it easy for the body to access all nutrients absorbed from the foods taken in, therefore boosting energy levels and the metabolism. Among these are the following enzymes that may help with weight loss:
-Lipase: This enzyme is highly essential in the breakdown of fats so that they are used for energy rather than being stored as fat. Researchers discovered that someone having a low lipase level had a higher chance of being obese .
-Amylase: This enzyme catalyzes the digestion of carbohydrates. Supplementing with this enzyme may enhance the breakdown of complex carb and prevent the excess glucose from being stored as fat .
- Digestive Enzymes to Relieve Bloating
Enzyme deficiencies are many a time the cause for bloating and indigestion. Some enzymes take care of foods that are poorly digested and these can really minimize the symptoms of bloating:
-Alpha-galactosidase: This enzyme breaks down complex carbohydrates from food items such as beans, cruciferous vegetables, and whole grains—the infamous culprits of gas and bloating. A study found that taking alpha-galactosidase supplementation drastically diminished bloating and gas production post the intake of high-fiber foods.
- Lactase: For those with lactose intolerance, supplements containing lactase will help break down the sugars in milk, avoiding uncomfortable gas, bloating, or diarrhea .
Probiotics and Digestive Enzymes: The Synergy
While different, both probiotics and digestive enzymes can enhance each other's effects. For example, the work of probiotics balances gut flora, thus improving the environment for digestive enzymes to work efficiently. Conversely, digestion is broken down properly by enzymes, which limits the likelihood of dysbiosis and makes the gut a better environment for beneficial bacteria.
By 2016, the company conducted research and its findings revealed that combination probiotics and digestive enzymes provided greater relief from digestion symptoms like bloating, indigestion, and constipation than probiotics alone .
Choosing the Best Probiotics and Enzymes
- Tips for Choosing Probiotics
When choosing a probiotic, pay attention to strains that have been researched for a specific benefit. Choose products containing:
-Strains of bacteria: There should be a variety of strains of bacteria for a healthy gut. The product must contain at least 5 billion CFU (colony-forming units).
-Specificity of the strain: The strains in the supplement must be identified as related to the problem you want to solve: weight loss and bloating might require Lactobacillus gasseri and Bifidobacterium lactis, respectively.
-Enteric coating: This protects the probiotics from acidic stomach juices, so that they may reach the intestines, where their effects can be noted.
- How to Choose Enzymes
When choosing digestive enzymes, here are some points you should consider:
-Broad-spectrum enzymes: These encompass the breakdown of all macronutrients—proteins, fats, and carbohydrates.
-Plant-based vs. animal-based: Plant-based enzymes are usually more stable over a range of pH values, making them more effective in the digestive process.
This is because if you experience bloating after consuming certain foods, such as beans or dairy, then your enzyme blend should contain alpha-galactosidase or lactase.
The Bottom Line
Probiotics and digestive enzymes are great allies in your journey toward weight loss and the reduction of bloating. You can select the right type of strains to be on the body weight loss quest, such as Lactobacillus gasseri, or because of bloating, you can opt for Bifidobacterium lactis. There are also digestive enzymes such as lipase, which digests fats, or alpha-galactosidase in the digesting of complex carbohydrates for enhanced digestion and metabolism.
Remember that supplements complement a healthy diet and lifestyle. Regular exercise, a balanced diet loaded with fiber and whole foods, and stress management are all integral parts of digestive health and overall well-being.
You can rebalance your gut and reduce bloating to reach your weight loss while being lighter, healthier, and full of energy with the right approach.
References:
[Canfora EE, et al. “Short-chain fatty acids in control of body weight and insulin sensitivity.” Nature Reviews Endocrinology, 2019.]
