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A healthy and diverse population of these good bacteria are key to proper functioning of our digestive and immune systems, greatly impacting our physical and mental health. (1, 2, 3, 4). We can improve the population of good bacteria in our guts thru proper nutrition, and by taking Probiotic supplements. We humans carry around 10 times as many microorganisms with us as we have cells in our body.  (5). They are most prominent in  the stomach and intestinal tract where they aid nutrient absorption and  immune system and are referred to as our gut flora or gut microbiome.
There are hundreds  of strains   of these friendly bacteria that aid digestion and produce important nutrients, including B and K vitamins.
Modern agricultural practices including  rampant use of pesticides, chlorine soaking,  preservatives and refrigeration   leave our foods have very little probiotics today. In fact, some foods now have dangerous antibiotics that destroy the bacteria in our digestive system. Our foods, environment, stresses and medicines can all damage the biology in our guts and wreak havoc on our health. The biology of our guts is not static, and can be changed by diet and outside environmental factors(12). Bacteroidetes and firmicutes are the 2 main families of bacteria that are important for regulating bodyweight by digesting  fatty acids and dietary polysaccharides. The functions of the hundreds of different strains of bacteria are complex and not entirely understood, with some disagreement among researchers (7, 8). Prevotella  is a enterotype, or  family of bacteria strain that help digest carbohydrates and are more prevalent in people who consume a lot of carbohydrates. Bacteroides are another family of bacteria that is more prevalent in people who consume significant amounts of animal protein. Increasing the population of certain strains of bacteria is now thought to effect how our bodies process and store food, which can affect weight. An early sign of this was a study where gut bacteria from obese mice that are transplanted into the guts of normal weight mice result in those mice soon becoming obese (13). Minimising low-grade inflammation, one of the main drivers behind metabolic disease, is the primary suspect (14, 15, 16).
In people, studies show that those who are overweight  have much different populations of bacteria  than people of normal weight (17, 18). Those studies show normal weight people have more bacteroidetes, and fewer firmicutes than overweight people. (19, 20). These results opened up some very exciting possibilities for weight loss to see how much we can alter our gut bacteria to help cure obesity. Studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.
In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over a 6-week period (21).


Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance (22). During a 3-month study period, the women taking the probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). Note that int these 2 studies mentioned above subjects were provided with Prebiotics along with the LG (Yoghurt and Inulin) which is thought to improve the effectiveness.
Lactobacillus gasseri is generating the most excitement and further research for its  effects on weight loss.
There have been several mouse studies that showed positive results for weight control (25, 26, 27, 28). Subject were given a glass of fermented milk to drink every day, with half including Lactobacillus gasseri in their drink and the other half not.
Testing of fecal samples before and after the study showed those receiving Lactobacillus gasser had a higher amount of fat in the feces after the 2 weeks, while the control group did not (29).
Effect of intake of fermented milk containing Lactobacillus gasseri on fecal fat excretion in humans. This proved that not only does the Lactobacillus gasseri survive the digestive process, but that it had an effect on the metabolism, resulting in less fat being absorbed. An earlier Japanese study showed Lactobacillus gasseri can effectively reduce waist size, BMI and the dangerous visceral fat that accumulates around the organs (30).
Some strains of the Lactobacillus family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be the most effective.
Kombucha, Kefir, yoghurt and pickled vegetables like kimchi, sauerkraut are good sources of a wide variety of Lactobacillus strains. Lactobacillus gasseri is also found naturally in breast milk, which is thought to help the development of an infant’s immune system. It has been used extensively for 15 years, primarily for relief of IBS and other chronic gastric distress problems. As for weight control, a 2015 study tested 20 normal weight men to see the effects of VSL#3 in conjunction with a high fat diet. This particular blend of probiotic strains was shown to protect against weight gain in test subjects who were fed 1000 calories more per day than required (31).
Losing weight justifiably receives the most interest, but preventing weight gain is sometimes important to prevent regain of lost weight after prolonged dieting. Oral supplementation of some strains clearly effect the population of our gut bacteria and can be help improve the digestive process. Lactobacillus Gasseri is the most effective probiotic strain for weight loss identified so far. There are several brands on Amazon that include some L Gasseri in combination with 10 or more other strains. VSL#3 has long been a popular choice for relief of many gastric distress issues and appears to  be beneficial in preventing weight gain.


Besides weight loss, a healthy microbiome can have improve digestive health, reduce inflammation, improve cardiovascular risk factors and even help fight depression and anxiety. As always, we recommend a low carb diet and more exercise as the most effective way to lose weight.
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