Top Probiotics to Aid Weight Loss and 6 Foods to Add to Your Weight Loss Plan

The products featured in this article have been reviewed in our rigorous testing process. Everyday Health may earn a commission from purchases of products featured in this article. We uphold high editorial standards and don’t accept payment in exchange for positive reviews. Read more about why you can trust us.

It seems like probiotics are being added to the most popular supplements these days, from collagen to greens powder. There are tons of probiotic supplements on the shelves, not to mention many foods that claim to help with gut health. But can any of them help you lose weight? We turned to the experts to find out.

Probiotics are known for their role in gut health. Studies show that they may help balance your gut microbiome — the bacteria and other helpful microbes hanging out in your gut that help you digest food, produce vitamins, and support your immune system. We’re even beginning to see evidence that probiotics may play a role in weight loss.

Studies on probiotics and weight loss have mixed results. Some show a reduction in body weight and waist circumference, but others don't. Overall, the science tends to show a positive connection between weight loss and probiotics, but many experts say the evidence is still thin.

Michelle Pearlman, MD, a board-certified gastroenterologist and obesity medicine specialist, says, “The microbiome consists of a community of microorganisms residing in our gut and plays a crucial role in influencing several aspects of our health, including gut permeability, energy utilization, appetite regulation, glucose homeostasis, and inflammation.”

We know that a healthy gut is important because it affects the entire body and may even alter metabolism.

We asked our experts all sorts of questions about the best probiotics for weight loss. And we were surprised to find that while the science shows a few types may be helpful, what may help the most is focusing on foods that are naturally rich in probiotics.

Below are two probiotic brands recommended by our gut health experts, and a number of prebiotic and probiotic foods to add to your grocery list today.

Kim Kulp, RDN, a registered dietitian-nutritionist and gut health expert, tells us which probiotics are backed by science. “For weight loss, Lactobacillus gasseri, Lactobacillus rhamnosus, and Akkermansia muciniphila have all shown some effectiveness [in some studies].”

Kulp says that if you’re interested in using probiotics for weight loss, the first thing you should do is talk to your healthcare provider. Here are two brands Kulp says contain the same probiotics used in scientific studies that may be effective for weight loss.

While not all experts agree that probiotic supplements can help you lose weight, most are on board with probiotic-rich foods. Fermented foods naturally have probiotics in them.

Dr. Pearlman recommends focusing on fermented foods. “These foods not only provide several different types of probiotics but also essential nutrients like calcium. They are an excellent source of protein, which is especially important for individuals on a weight loss journey. Maintaining muscle mass is crucial during weight loss to increase the likelihood of sustaining your weight loss in the long run.”

Yogurt

Yogurt starts out as milk with bacteria cultures added to it. During fermentation, the bacteria eat the milk sugar and the end product is lactic acid. That’s what gives yogurt its tangy taste and creamy mouthfeel. Greek yogurt is made the same way but is strained at the end, leading to a thicker product. Both regular and Greek yogurt contain protein, which can also encourage weight loss by helping you feel full for longer. Foods like yogurt may decrease inflammation and improve metabolic health, according to research.

Kefir

Kefir (pronounced keh-FEER) is also made from unheated fermented milk with little colonies of bacteria and yeast called kefir grains. They aren’t actually grains, though. They eat the milk sugar and the end product is a pourable version of yogurt full of probiotics. Many studies have been done on the health benefits of kefir in mice, and they’ve shown impressive results, like lower body weights and improved blood sugar control. Human studies are underway now.

Probiotics are the helpful microbes in your gut, but prebiotics are certain foods that keep those microbes fed and active. Kulp says, “Prebiotics work as food for the good gut microbes. Once well fed, these microbes produce substances that may benefit metabolic health.”

Pearlman tells us that the gut microbiome affects how much nutrition and energy we get from our food, but the process is complex and still being studied. She recommends prebiotic foods but reminds us to keep the whole picture in mind.

“It's important to note that probiotics alone are unlikely to be a standalone solution for weight loss,” says Pearlman. “Lifestyle factors such as a balanced diet, regular physical activity, and newer medications on the market (GLP-1 agonists for those that qualify) still remain the foundation.”

Here’s a list of foods that naturally contain prebiotics that may help with weight loss.

Allium Vegetables

Veggies in the allium family — onions, garlic, leeks, and shallots — are great sources of prebiotics. A 2021 study published in Foods found that vegetables in the allium family contain a compound called organosulfur, which can help balance the gut microbiome. Many of these studies have been done in animals, but the results are significant and scientists are optimistic about human studies.

Cow’s Milk

Whole milk from cows is chock-full of nutrition. A study published in Molecular and Cellular Pediatrics in 2020 showed that formula-fed infants who were fed cow’s milk prebiotics had healthy gut bacteria, similar to that of breastfed babies. Milk is also a great source of protein, potassium, and vitamins D and B12, which many people are lacking.

Konjac Root

Studies show that the prebiotic qualities of this tuber, also called an elephant yam, can help with weight loss and improve metabolic numbers like blood sugar, cholesterol, and triglycerides. Shirataki noodles are made from konjac root, but it’s also available in glucomannan supplements.

Chicory Root

Chicory root is an herb that contains a prebiotic fiber called inulin. Studies show that using inulin, in addition to exercise, can reduce your weight, cholesterol, and blood sugar. Participants also saw an improvement in fatty liver biomarkers. Inulin is available as a supplement over the counter, or you can find chicory root in the coffee aisle; it makes a hot beverage similar to coffee.

• They won’t work right away. Kulp says, “If you try probiotics as part of a weight loss plan, don’t expect to see results for a while. The research shows it can take up to six months, and you may only lose a few pounds.”
• Take them with food, any time of day. “Keep them in a place where you’ll be reminded to take them, such as next to your toothbrush or coffee pot,” says Kulp.
• They may upset your tummy at first. Introducing new microbes to your gut microbiome can cause gas, bloating, or other discomforts at first. To lessen the discomfort, take the probiotic with your meals. Oftentimes, the discomfort eases after a few days.
• Avoid sugary, processed probiotics. Pearlman says, “I generally discourage options that come in candy-like forms, such as gummies, or highly processed diet food products.”
• Some people don’t handle them well. In one small study, participants had brain fog, gas, and bloating that did not go away until they stopped taking the probiotic.
• They’re safe — for most people. Kulp tells us: “Most research shows probiotics to be safe, but since they are living microbes, those who are immunocompromised shouldn’t take them without consulting their doctor.”
• Pay close attention to their scientific names. The names of different probiotic strains can sound similar but have very different effects on your health. Kulp says, “The best chance of having any probiotic work for you is to choose the same exact strain that the studies show to be successful.” For weight loss, that means Lactobacillus gasseri, Lactobacillus rhamnosus, and Akkermansia muciniphila.
• Probiotics alone probably won’t help you lose weight. The foundation for a healthy weight remains a combination of physical exercise, stress reduction, and a healthy diet. Adding probiotics may help, but won’t do the trick by itself.

Conclusion

We know that obesity is connected to an imbalance in gut health. Pearlman tells us that this imbalance, called dysbiosis, can contribute to belly fat, especially fat on the liver and pancreas. This can contribute to metabolic problems, like high blood sugar.

Balancing your gut health is crucial for reducing excess weight. Talk to your healthcare provider about probiotic supplements or foods, and prebiotic foods to help balance your gut and lose weight.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before trying new pills, supplements, or regimens.