Probiotics For Healthy Weight Loss: 7 Science-Backed Options

Tending to your gut microbiome is important for many reasons. Research has linked a diverse microbiome to improved immunity1, better digestive health2, and even an increase in positive emotions3. There's also some evidence that the better shape your gut is in, the easier it will be for you to maintain a healthy weight. Enter: probiotics.

Think of probiotics as little helpers that restore order and help maintain harmony in the gut ecosystem.* You want them to outnumber the bad bugs, including unfavorable bacteria, yeast, and parasites.* Probiotic bacteria actually compete against unfriendly flora for bacterial binding sites on the inside lining of your intestines, further protecting you.*

Here's a look at the research on how probiotics can assist with weight loss and the seven probiotics to try if weight loss is a goal of yours.*

Probiotics may assist with healthy weight loss by imparting the gut with an influx of beneficial bacteria.*

While we don't know exactly how these "good bugs" impact weight, researchers suspect it has to do with how they support gut barrier function and a healthy inflammatory response in the body. They may also support the production of short-chain fatty acids that regulate appetite and send signals of fullness4. Plus, probiotics can help ease digestive issues like bloat and go a long way in promoting regular bowel movements.*

"When the bacteria in the intestinal tract (i.e., your gut microbiota) lack in volume or diversity, or the wrong types of microorganisms start to flourish, it not only can affect your health, but it can also make healthy weight maintenance more difficult," Densie Webb, Ph.D., R.D., previously told mindbodygreen.

If your goal is weight loss, you'll want to look for a probiotic that contains bacterial strains that have been studied on humans for this purpose, such as:

Probiotic supplements that contain science-backed bacterial strains may support weight loss, but they don't work alone.* You'll need to pair them with a gut-friendly diet, exercise, and a healthy lifestyle for the best results.

RELATED READ: Can Probiotics Help Support A Healthy Weight? Here's The Science*

Any time you're shopping for a probiotic—be it for weight management or general gut health—you'll want to choose one that features bacterial strains that are backed by science and present in clinically relevant doses (i.e., there should be enough live microbes in there to actually have a positive effect).

Look for probiotics that list the bacteria they use down to the strain level (i.e., Bifidobacterium lactis B420 instead of just Bifidobacterium lactis). There are countless types of bacteria out there, and without this level of specificity, you won't know which one you're putting into your body.

Finally, opt for a trustworthy brand that does quality testing to ensure a pure product. Ideally, the company will also prioritize sustainability—be it by becoming B Corp certified or designing its packaging to be less wasteful.

It's a lot to consider, so mindbodygreen's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, identified the best probiotics for weight loss to help get you started.

RELATED: How Much Probiotics Per Day? Dosage Questions Answered

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Probiotics typically start working pretty quickly: With the right probiotic, you can expect to see positive changes in your digestive health (i.e., healthier poops) within two weeks and reductions in bloat within three with certain strains. For weight management goals, give your supplement at least three to six months before deciding if it's working, as healthy weight loss doesn't happen overnight.*

Signs your probiotic is working include more regular bowel movements, less bloating and more abdominal comfort, and potentially weight loss. Depending on the bacteria used, some probiotics can also help boost skin health and appearance, improve mood, and make a notable difference in immune health.*

Nobody has a perfect microbiome, and most of us could benefit from adding more probiotics to our daily routine (be it through foods or supplements). Probiotic supplements should be taken daily, ideally on an empty stomach unless otherwise noted by the manufacturer.

While we still have more to learn about how probiotics impact weight loss, we do know that taking a high-quality one can go a long way toward fostering a healthy, happy gut.

These seven options all have additional perks that may help you lose weight when following a healthy lifestyle—be sure to pair them with regular exercise; whole, healthy foods; and plenty of sleep. Curious to see how they're really working?* These at-home microbiome tests can give you a snapshot of how your gut health is holding up.