A lot of people have the goal of losing some of their belly fat. It’s important to keep your BMI under a certain threshold for health reasons, but belly fat can also make a person feel self-conscious. There are two main types of belly fat that people deal with: visceral and subcutaneous. Visceral fat is located around the various organs that are inside of the abdomen. When you have too much visceral fat, it puts you at risk of conditions like diabetes and heart disease.
Subcutaneous fat is located right underneath the skin and is much less harmful to your health. That doesn’t mean you won’t want to get rid of it though. A healthy amount is necessary for protection of your organs and to keep you warm, but too much can start to make you feel unattractive. Too much subcutaneous fat can also increase your risk of health issues, and it can result in more visceral fat.
If you’re in an ongoing battle with belly fat and can’t seem to lose it as quickly as you would like, you may be searching for new ways to achieve the body you’ve always wanted. As a wellness expert, I educate people on the importance of healthy dietary choices, like knowing what vitamins are good for losing belly fat. Exercise is also a very important component of losing weight.
If you’re still having trouble despite using these methods, there are supplements that can do the trick. Probiotics are something that we’re going to take a look at in this article. Certain strains and different kinds of probiotic products can be very effective for losing belly fat.
Can Probiotics Help You Lose Belly Fat? I Asked The Gut Health Experts
My opinion based on extensive research is that probiotics can help you lose some of your belly fat. They are a great way to jumpstart weight loss, so you feel and look better. Certain strains are very effective for the loss of belly fat, including L. gasseri. By boosting the beneficial bacteria that’s in your gut, you can increase nutrient absorption, increase the feeling of being full, promote more regular bowel movements and even boost your energy so you’re able to burn more fat by working out.
Now, I wanted to make this article super valuable for you, so that you get expert advice, which is exactly why I turned to a Doctor specializing in gut health and immunology, and a Registered Dietitian specializing in functional gut health. Let's take a look at their expert opinions.
I asked Dr. Amy Shah, a Double Board-Certified MD specializing in gut health and immunology and owner of Amy MD Wellness, if probiotics can help lose belly fat. Here's what she had to say:
“Probiotic supplements have not shown weight loss benefits as of yet, however, there is much potential, as the gut microbiome plays a huge role in weight. We know, for example, that fecal transplants can change one's weight over time. The procedure entails transplantation of the gut microbiome from one human to another. Results have shown positive outcomes.”
Paulina Lee, MSHS, RD, LD – functional gut health dietitian and founder of Savvy Stummy, LLC said this:
“Research has shown a potential association between our gut microbiome composition and obesity. Animal studies show that transferring an obese animals' microbiota to germ-free and thin animals resulted in obesity, but there is limited evidence to show similar results in humans. Other animal studies show that lean animal gut microbiota supplemented to a high-fat diet can actually lead to more weight gain.
This may suggest that just supplementing with healthy gut bacteria without changing diet and lifestyle habits may not prove to be effective in weight loss.
Although there is limited evidence to recommend probiotics solely for weight loss, probiotics and diverse gut microbiome have still proved to be an important aspect of overall health. A healthy gut microbiome has been shown to support your immune system and manage inflammation, which may be associated with weight gain. Therefore, creating a nutrition regimen filled with prebiotic and probiotic foods might be a good place to start in creating a healthier gut microbiome.”
What Probiotic Strains Should You Look For?
When you start shopping for a probiotic product that will help you lose belly fat, you’ll notice that there are many different strains of bacteria that can be included in a product. How do you know which ones to choose? Here are some of the best probiotic strains that can help with the loss of weight and belly fat specifically.
Lactobacillus Acidophilus
This is a highly studied probiotic strain for weight loss. It can be used on its own to promote fat loss, but it works very well when you combine it with some of the other strains that I’m about to list. Not only can Lactobacillus acidophilus help reduce your weight, but it addresses fat mass, belly fat and your overall body mass index.
Lactobacillus Gasseri
L. gasseri boosts weight loss and reduces belly fat after approximately 12 weeks of use. However, some people may notice earlier results that can help with weight loss. It has a dramatic effect on visceral fat tissue, if you’ve determined that’s what you need to focus on.
Bifidobacterium Bifidum
This strain of probiotic is usually included along with other strains, making it more potent for fat loss, a reduction in weight circumference and lowering body mass index.
Lactobacillus Rhamnosus
This is an excellent probiotic strain for women that are looking to lose belly fat. It works well when taken regularly and a low-calorie diet is being used along with exercising. It can also help create a more diverse microbiome in your gut, benefiting your health and weight loss plan.
Lactobacillus Plantarum
Lactobacillus Plantarum works well to drop your BMI and belly fat, but it also has shown to reduce blood pressure levels naturally. If you’re concerned that your belly fat is negatively affecting your heart health, you may be interested in finding a probiotic product that contains this specific strain.
Which Probiotic is Best for Belly Fat? Here’s Our Top 8 Picks
Let’s get started with some of the best probiotics that I can recommend to you which will help with the loss of belly fat. I’ve used some of these products in my own life, and I’ve recommended them to a number of my clients that were interested in weight loss and the loss of belly fat.
#1. Primal Gut Restore
Primal Harvest is a very transparent brand that supports overall gut health by way of a more diverse gut microbiome. The use of xylooligosaccharide prebiotics helps you feel full for longer periods of time while also helping you fight back against cravings that may be increasing your belly fat. Primal Harvest has also included Corebiome Tributyrin in this product, which improves gut barrier health, increases your energy levels and improves your immune response when you come into contact with various pathogens.
The probiotic strain B. longum BB536 is also a key component of Primal Gut Restore. It can address a number of gut health issues that may be contributing to your belly fat, including poor digestive health, low immune function and problems with constipation and other irregular bowel movement problems. B. longum BB536 can also increase your energy levels, which helps you hit the gym harder and stay focused on your weight loss goals.
The recommended dose of Primal Harvest Gut Restore is two capsules per day. For maximum results, one capsule should be taken first thing in the morning with breakfast. The other should be taken with your lunch or afternoon snack. This is a complementary product that works along with a healthy diet, exercise and a healthy lifestyle.
Pros
- Boosts overall gut health
- Increases the body’s natural immune response
- Does not contain gluten or dairy
- Promotes regular bowel movements
- Decreases inflammation in the gut
Cons
- Not safe for people with a tree nut allergy due to the use of coconut shells
- Doesn’t contain a vast probiotic profile
#2. Ritual Synbiotic+
Ritual has a number of health supplements that can be beneficial for your gut health as well as belly fat loss. Their Synbiotic product provides ample support your gut and digestive system. People who use this product regularly report feeling less bloated, having more regular bowel movements, being able to drop weight faster and even having a better immune response when getting sick.
Ritual has included the probiotic strains LGG and BB-12 in this product. Both components have been studied thoroughly in regard to weight loss and reducing belly fat. They can also keep your gut healthy and promote a healthier digestive process. Ritual has also included the postbiotic PreforPro to promote a healthier gut barrier and gut lining. Keep in mind, this product is designed to have a delayed release response. That means you’ll really reap the benefits of the included probiotic strains. They won’t be broken down prematurely before they really help with your belly fat loss.
Pros
- Many probiotics require refrigeration or special storage. This product doesn’t require any special care.
- Features a delayed release capsule design for increased absorption
- Contains traceable ingredients
- Works hard to heal the gut lining and reduce inflammation
- Third-party testing is utilized to confirm safety and potency
- Doesn’t contain any of the major allergens
Cons
- This is a slightly more expensive probiotic for belly fat loss, priced at $50 per bottle (one-time purchase)
#3. Gundry MD Bio Complete 3
Gundry MD Bio Complete 3 is a well-rounded probiotic product that contains a prebiotic, probiotic and postbiotic. It is designed to boost your gut health using ingredients such as Tributyrin, Sunfiber and Bacillus Coagulans. Two capsules per day taken before a meal provides you with optimal gut support, easier digestion, better weight management, increased energy and fewer unhealthy cravings.
The goal of Gundry MD Bio Complete 3 is to create a slim waistline by way of regulating your digestion. It’s a very versatile product that covers many different aspects of weight loss and gut health, so you’re not left feeling like you still need more support. Third-party testing is used by this transparent brand to ensure that you’re getting only the best quality product around.
Pros
- Increases energy levels naturally without the use of stimulants
- Reduces unhealthy food cravings
- Reduces belly fat
- Helps with bowel regulation
- Contains a prebiotic, probiotic and postbiotic
Cons
- I would like if the Gundry MD website explained a little bit more about their patented ingredients that are included in this product as well as some of their other supplements
#4. Pendulum Akkermansia
Akkermansia is a next-generation beneficial strain that is essential for gut health. It works by strengthening the gut lining to manage a healthy weight and improve digestive health.
What makes it different?
Pendulum Akkermansia is a proprietary and patented product. Pendulum holds more than 10 patents for the Akkermansia product and uses and live Akkermansia is unavailable anywhere else.
Targeted Function: Pendulum Akkermansia has a targeted function linked to improving gut health and weight management. It contains one strain: Akkermansia muciniphila. (Pendulum Glucose Control, HERE, also contains Akkermansia muciniphila and five other beneficial strains that are specialized for managing Type 2 diabetes). Akkermansia is also a next-generation strain found in 1,000+ science publications. It is known as the next generation strain at the forefront of gut health.
Pros
- Supports GLP-1 production
- Strengthens gut lining
- Helps manage a healthy weight
- Improves digestive health
- Akkermansia municiphila is found in 1,000+ scientific publications and is a keystone strain at the forefront of gut health
- Akkermansia’s enteric capsule is acid-resistant, meaning it is tough enough to get through the very acidic stomach, through the small intestines, and into the large intestines where it can do its job.
- Akkermansia can be taken with other probiotics
Cons
- Akkermansia is only available through one company (Pendulum Therapeutics)
- Akkermansia is not clinically tested with other medication or supplements (although there are no known contraindications)
- Can be very pricey (expensive) for some people
#5. 1st Phorm Probiotic
1st Phorm has put careful consideration into the formulation of this probiotic supplement. It can help recreate the healthy microbiome that you likely had when you were younger, so you experience better digestion, more immune support and increased metabolic health overall. An unhealthy gut can cause weight gain around the region of the belly because of poor nutrient absorption, bloating, gas, irregular bowel movements, constipation, food sensitivities and more. This product can even help you improve a variety of skin conditions like eczema or psoriasis.
Each dose of 1st Phorm Probiotic contains eight billion, shelf stable CFUs. This includes the highly effective strain Lactobacillus acidophilus, which is optimal for gut lining repair. There are ten strains included in this product total, without the use of artificial ingredients or additives. It’s the perfect product to kick start your gut health so you feel healthier and can focus on your weight loss goals.
Pros
- Boosts your metabolism
- Improves your body’s immune response
- Balances digestive health
- Includes 8 billion CFUs in each dose
- Can heal a damaged gut
- Supports your ability to lose weight in the area of your belly
Cons
- 1st Phorm recommends that you check with your doctor before starting this supplement if you’re currently using a prescription medication for a diagnosed medical condition
#6. Hum Nutrition Gut Instinct
Hum Nutrition Gut Instinct is a vegan probiotic that includes 10 different strains of probiotics. It is designed to promote a more balanced and diverse gut microbiome that will benefit your overall health and weight loss journey. It can repair a damaged gut lining, improve nutrient absorption and increase immune health thanks to strains like Lactobacillus bacteria, Bifidobacterium and Lactobacillus plantarum. With the regular use of this product, you’ll not only experience more weight loss, but you should also see a difference in how you feel, your skin health, how bloated you get after “trigger” meals and may even be able to fight off illness faster than you did before. This product can protect against free radical damage, which can increase your risk of health issues, obesity and even cancer if it’s not addressed. Third-party testing has been used to ensure safety and purity.
Pros
- Promotes a healthy digestive process
- Increases your immune response
- Increases your ability to drop belly fat
- Promotes a healthier and more diverse microbiome
- Free of all major allergens
- Promotes bowel regularity
Cons
- While the product doesn’t contain any major allergens, there is a risk of cross contamination for things like tree nuts, peanuts, shellfish, eggs and so on
#7. Zuma Nutrition Multi-Strain Probiotic Complex
Zuma Nutrition has created this probiotic supplement using clinically studied strains of bacteria to rebalance the gut microbiome while improving the digestive process and boosting metabolism. By supporting your overall gut health, Zuma Nutrition Multi-Strain Probiotic Complex can help you with your weight loss journey. Along with probiotic strains, butyric acid has also been included as a natural compound that directly reduces inflammation in the gut by slowing down the production of various proinflammatory proteins.
Zuma nutrition is a very reputable brand that utilizes lab testing to promote high quality products that can provide all kinds of health benefits. This specific product has a special enteric coating that helps prevent premature breakdown of the capsule, so it doesn’t dissolve until after it has made its way through your stomach acid.
Pros
- Contains multiple strains of probiotics
- Increases nutrient absorption
- Aids in weight loss
- Decreases inflammation
- Supports optimal gut health
- Doctor formulated
- Includes organic ingredients
Cons
- Slightly expensive, approaching the $50 mark per bottle
#8. Amy Myers Probiotic
One hundred billion CFUs of probiotics are included in this product from Amy Myers, which contains 14 different strains of probiotics. These are 14 of the most important strains when it comes to maintaining a healthy microbiome, reducing inflammation, supporting the immune system, maintaining a healthy weight and encouraging fat burning in the middle of your body. Amy Myers Probiotic can also increase your serotonin production, which boosts your mood and helps you stay focused on your goals. People have even used this product to decrease their occurrence of food sensitivities, including lactose. Amy Myers Probiotic can help regulate your bowel movements, so you experience less constipation, diarrhea, bloating, etc.
Pros
- Maximum strength probiotic
- Contains an impressive 14 strains of probiotics
- Supports the body’s immune and inflammatory responses
- Helps you burn fat
- You can maintain a healthy weight overall
- Regulates bowel function
Cons
- You may need a little bit of time to adjust to the use of this product because of the large profile of probiotics that are used in its formulation. It’s common for people to experience things like bloating and gas when first starting a probiotic, but these symptoms should go away.
Know This about Probiotics and Visceral Fat
I spoke earlier about visceral fat, which is an active fat that can have a devastating effect on your health. Visceral fat accounts for about ten percent of your overall body weight. If it’s determined that you have over this amount, it’s beneficial that you bring that number down by way of a healthy diet, exercise and the use of probiotic supplements. As a registered dietician, I counsel many people on how they can quickly and safely drop visceral fat. Probiotics are an important component of this process.
How Long Will It Take for Probiotics to Burn Visceral Fat?
For the most accurate and optimal results, it’s recommended that you use probiotics for at least three months to see how much weight you can lose. You need a little bit of time to get your gut health regulated and in an optimal state for losing weight. If you’ve only been taking one of these probiotics for a couple of weeks, don’t be discouraged by a lack of weight loss. You may just need more time to adjust.
Conclusion
Probiotics are a great complement to other weight loss methods like diet and exercise. I’ve always found that it’s easier to lose weight and keep it off when you’re taking a multi-faceted approach. There isn’t always just one thing you can do that will help you drop belly fat. Rather, focusing on your diet, what kind of activity you’re participating in and the supplements that you’re taking will help you achieve your goal in a short amount of time while allowing you to easily maintain your achievements.
Should You Take a Probiotic for Belly Fat Loss?
I have provided you with seven of what I think are the best probiotics for belly fat loss. It’s common to accumulate fat in this area, whether you’re overeating, living a sedentary lifestyle or you have hormonal factors that are contributing to your weight gain. Probiotics are a whole-body approach that not only helps with belly fat loss, but there are a lot of other organs and systems that will benefit as well. I encourage you to start taking a probiotic if you’re struggling with belly fat that’s making you feel unattractive or unhealthy. This is a very natural and safe approach to weight loss.
