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Probiotics are everywhere — and while that makes for a huge selection, it also creates a situation where it becomes challenging to find the right supplement for you.
There are a few things to know about probiotics before selecting a brand that suits your needs. Once you go through the probiotic must-have checklist, it becomes a lot easier to pick and choose the supplement that can fight inflammation in your body, boost your digestive system, and support your efforts to lose weight and burn fat.
This is the one anti-inflammatory probiotic you should start taking before breakfast to shrink your waistline over 40.
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Our guts are home to trillions of bacteria — both the good and not-so-good. One of the keys to health is to keep that bacteria balanced and in check. Probiotics, which contain bacteria strains that are good for you, can help, especially if you suffer from a condition like Irritable Bowel Syndrome or have been taking an antibiotic that can mess with your gut health.
The first rule of thumb when shopping for a probiotic is to make sure you choose one that contains plenty of strains of bacteria — and by plenty, we mean in the trillions.
According to Cleveland Clinic: “A general recommendation is to choose probiotic products with at least 1 billion colony forming units and containing the genus Lactobacillus, Bifidobacterium or Saccharomyces boulardii, some of the most researched probiotics. But you may have to delve deeper, as each genus of bacteria encompasses numerous strains that produce different results.”
If weight loss is your top concern, it’s important to note that one study examined the effects of Lactobacillus gasseri for fat loss. They found that people who were obese and started taking a probiotic with this particular strain of bacteria lost more belly fat over several weeks. They gained it back once they stopped consuming this bacteria, which is also a significant finding to keep in mind. Rather then think of probiotics as a trendy supplement, it may be more helpful to think of them as part of consistency daily routine that helps keep weight off.
There is no such thing as a magic pill and there are a few caveats to keep in mind when it comes to probiotics. The first is that a probiotic can provide support in your weight loss goals, but maintaining a healthy diet with plenty of protein and fiber, as well as a consistent exercise routine, is far more important.
Experts also agree that, while supplements in pill form are convenient and better than nothing, the best sources of nutrients and probiotics are still whole foods. You can find probiotics in yogurt, kefir, kombucha, and fermented foods like miso and kimchi.
“They have beneficial effects on your immunity, inflammation and cholesterol,” Gail Cresci, PhD, RD, an intestinal microbe specialist with Cleveland Clinic’s Department of Gastroenterology, Hepatology and Nutrition told Cleveland Clinic. “Go for foods first, but there’s always a niche for the supplements, like if you need a certain strain of bacteria that’s not available in a food source.”
