Our understanding of the human body is increasingly revealing that the microbiome, or the community of microorganisms in our gut, is critical to our health. Probiotics, or live bacteria and yeasts that benefit our health, are one way to support a healthy microbiome. Probiotics have also been shown to promote digestive health and boost the immune system, as well as aid in weight loss. Our blog post today explores the five best probiotics for weight loss and why they are so important.
1. Lactobacillus gasseri
Lactobacillus gasseri is a strain of probiotic bacteria that has been shown to aid in weight loss. In a study that was published in the British Journal of Nutrition, overweight people who ate a fermented milk product with Lactobacillus gasseri for 12 weeks had less belly fat than those who ate a placebo. Also, the people who took the probiotic had less of the hunger hormone ghrelin in their bodies, which may have helped them lose weight.
One reason why Lactobacillus gasseri may be effective for weight loss is its ability to reduce inflammation in the gut. Chronic inflammation in the gut can lead to insulin resistance and other metabolic disorders that contribute to weight gain. By reducing inflammation, Lactobacillus gasseri may help to improve insulin sensitivity and promote weight loss.
2. Bifidobacterium lactis
Bifidobacterium lactis is another strain of probiotic bacteria that has been linked to weight loss. In a study published in the International Journal of Obesity, overweight adults who drank a Bifidobacterium lactis-containing probiotic beverage for 12 weeks lost more weight, BMI, and waist circumference than those who drank a placebo.
One way in which Bifidobacterium lactis may aid in weight loss is by increasing the production of short-chain fatty acids (SCFAs) in the gut. SCFAs are produced when certain types of bacteria break down dietary fiber. They have been shown to promote weight loss by reducing inflammation, improving insulin sensitivity, and increasing feelings of fullness.
3. Lactobacillus rhamnosus
Lactobacillus rhamnosus is a strain of probiotic bacteria that has been shown to aid in weight loss, particularly in women. In a study published in the European Journal of Clinical Nutrition, women who took a probiotic with Lactobacillus rhamnosus for 12 weeks lost more weight, BMI, and waist circumference than those who took a placebo.
One possible mechanism by which Lactobacillus rhamnosus may aid in weight loss is by reducing the absorption of dietary fat. A study in the Journal of Functional Foods found that mice who ate a high-fat diet and took Lactobacillus rhamnosus had less fat in their liver and adipose tissue than mice who ate the same diet but didn’t take the probiotic.
4. Streptococcus thermophilus
Streptococcus thermophilus is a strain of probiotic bacteria that is commonly found in yogurt and other fermented foods. While it is not typically marketed for weight loss, it may still have a beneficial effect on body weight. In a study that was published in the Journal of Functional Foods, overweight people who took a probiotic with Streptococcus thermophilus for six weeks lost more weight and had a lower BMI than those who took a placebo.
One way in which Streptococcus thermophilus may aid in weight loss is by improving gut barrier function. The gut barrier is the layer of cells that lines the inside of the intestines and keeps harmful things from getting into the bloodstream. When the gut barrier is compromised, it can lead to chronic inflammation and a host of health problems, including obesity. Streptococcus thermophilus has been shown to improve gut barrier function by increasing the production of tight junction proteins, which help to seal the gaps between intestinal cells.
5. Saccharomyces boulardii.
A yeast probiotic called Saccharomyces boulardii has been shown to aid in weight loss. In a study published in the Journal of Clinical Gastroenterology, overweight women who took a probiotic with Saccharomyces boulardii for 8 weeks lost more weight, BMI, and fat mass than those who took a placebo.
One way in which Saccharomyces boulardii may aid in weight loss is by improving gut motility. Slow gut motility can lead to constipation and other digestive problems, which can contribute to weight gain. Saccharomyces boulardii has been shown to increase the production of enzymes that help move things along in the gut, leading to more regular bowel movements and better digestive health overall.
Why We Need Probiotics for Weight Loss
In addition to their direct effects on weight loss, probiotics also play an important role in overall gut health. A healthy gut microbiome is critical for proper nutrient absorption, immune function, and even mental health. Inflammatory bowel disease, obesity, and diabetes have all been linked to imbalances in the microbiome.
Unfortunately, many factors in our modern lifestyle can contribute to an unhealthy gut microbiome. These include a diet high in processed foods and sugar, chronic stress, lack of sleep, and the overuse of antibiotics. Consuming probiotics can help to restore balance to the gut microbiome and promote overall health and well-being.
It is important to note, however, that not all probiotics are the same. Different strains of bacteria and yeast have different effects on the body, and some may be more effective for weight loss than others. It is also important to choose a high-quality probiotic supplement or fermented food that has live, active cultures. Some probiotics marketed for weight loss may contain ineffective or inactive strains of bacteria or may not contain enough of the active ingredient to have a beneficial effect.
In addition to consuming probiotics, there are other steps you can take to promote a healthy gut microbiome and support weight loss. These include:
A fiber-rich, whole-food diet is recommended. Fiber is an important source of food for beneficial gut bacteria, and a diet high in whole foods can help to support a healthy microbiome.
Reducing stress through techniques such as meditation, yoga, or deep breathing. It has been proven that chronic stress disrupts the gut microbiome and can lead to weight gain.
Getting enough sleep. Sleep is important for proper immune function and overall health, and lack of sleep has been linked to weight gain and other health problems.
Limiting the use of antibiotics, which can disrupt the gut microbiome and lead to imbalances in the bacterial community.
Avoiding processed foods and sugar, which can contribute to inflammation and disrupt the gut microbiome.
Conclusion
In conclusion, probiotics can be a valuable tool for weight loss and overall health. This blog post talks about five strains of probiotics: Lactobacillus gasseri, Bifidobacterium lactis, Lactobacillus rhamnosus, Streptococcus thermophilus, and Saccharomyces boulardii. Each of these strains has been shown to help with weight loss, either directly or indirectly. By promoting a healthy gut microbiome and improving various aspects of gut function, these probiotics can help to support weight loss efforts and improve overall health.
However, it is important to keep in mind that probiotics are not a magic solution for weight loss. They should be used in combination with a healthy diet and lifestyle changes in order to be the most effective. Additionally, it is important to choose high-quality probiotic supplements or fermented foods that contain live, active cultures of the strains discussed in this blog post.
If you are interested in trying probiotics for weight loss or other health benefits, it is always a good idea to consult with your healthcare provider first. They can help you choose the right probiotic supplement or fermented food and advise you on the best way to incorporate it into your diet and lifestyle. With the right approach, probiotics can be a valuable tool for achieving and maintaining a healthy weight and supporting overall health and well-being.
Wouldn’t it be great to have one magical plant or supplement that can be the “silver bullet” to nearly every malady? If you have been looking online, you will find that your search for this magical herb yields disappointing results.
The supplement industry these days is filled with health charlatans looking to make a quick buck. In their unsavory pursuits, they tout their supplements to be the cure-all you need. Of course, this is often untrue.
But, what if I were to tell you that such a supplement not only exists but exists in nature? Even better, what if this supplement is available and does indeed address most of your health needs.
Moringa oleifera has earned itself a spot under the microscope of scientists for its health benefits. More than its health benefits is its wide availability and safety.
What is this wonder herb that has been shown to treat inflammation and reduce cognitive decline? Read on to learn more about Moringa oleifera and its other health benefits!
Moringa Oleifera: An Overview
Moringa oleifera is a small tree that did not become popular in the United States until recently. Originating in Southeast Asia and the Indian subcontinent, Moringa oleifera was a major component of textiles. It was also prized in the region for its medicinal and agricultural properties.
When the first seedlings made their way Stateside and grew, they became known by different names. According to Medical News Today, Moringa oleifera is also:
Drumstick tree
Ben oil tree
Miracle tree
Horseradish tree
Other names depend on the region. But, the above-mentioned are the most common.
Moringa oleifera has grown in popularity among health enthusiasts and scientists due to the reported benefits of supplementing with it.
Supplements are often in powder form. However, numerous iterations of Moringa oleifera supplements have been released in capsule form for easy ingestion.
Moringa oleifera is highly resistant to drought. It is also one of the fastest-growing herbs with medicinal value. This makes Moringa oleifera not only a therapeutic herb but one that is widely accessible.
The Health Benefits of Moringa Oleifera
Moringa oleifera has long grown in popularity in the West. For the longest time, the plant has been used as herbal medicine and as a supplement due to its anti-inflammatory and antioxidant properties, according to Korea Science.
More research is surfacing about the added health benefits of Moringa oleifera supplementation. In detail, these benefits are:
1. An All-Around Source of Nutrition
Moringa oleifera offers a variety of micro and macronutrients. Certain parts of the plant are particularly dense in nutrients and enjoy mainstay status in the Southeast Asian and Indian diets.
As far as any plant goes, Moringa oleifera is complete in its nutritional value. Based on Health Line’s article, here are the nutritional components of the pods and leaves of Moringa oleifera:
Vitamin B complexes
Plant-based protein
Vitamin A
Iron
Magnesium
Dietary iron
Per serving, Moringa oleifera delivers at least 9% of each nutrient mentioned. Hence, you can go a long time eating just Moringa oleifera. Many already have.
2. Keeps Hyperglycemia or High Blood Sugar at Bay
One of the most highly-touted benefits of Moringa oleifera is its anti-hyperglycemic properties. Moringa oleifera’s leaves contain many compounds found to be resourceful for blood sugar control.
Numerous findings suggest that Moringa oleifera can be a plant-based substitute for many oral anti-hyperglycemic agents like Metformin and glucagon. In a 2017 controlled trial published on PubMed, Moringa’s anti-hyperglycemic effects were tested by using methanolic extracts taken from the leaves and pods. The results were promising. The experimental group saw blood sugar levels that did not go above the 120 mg/dl threshold.
This finding, among many others, suggests that Moringa oleifera can be a healthy supplement for people with diabetes.
3. An Anti-Inflammatory Agent
If you are struggling with inflammatory conditions of any kind, supplementing with Moringa oleifera may help. Moringa oleifera is loaded with antioxidants that suppress the secretion of cytokines in the body.
Cytokines are inflammatory by-products that lead to further inflammation. By suppressing the secretion and action of cytokines, inflammation is given time to lessen and not be aggravated.
In other words, inflammation does not last long with Moringa oleifera circulating in your system. And, the science confirms it.
In the same 2017 study published on PubMed, researchers evaluated the anti-inflammatory effects of Moringa oleifera. The findings were conclusive in determining the anti-inflammatory capabilities of the plant.
4. Filled With Antioxidants
As mentioned earlier, Moringa oleifera is rich in antioxidants. Antioxidant substances like quercetin contribute to the reduction of free radicals in the body. This enables the body to better fight off cancerous growths and chronic cellular stress.
Free radicals are metallic substances. These metals occur as a by-product of cellular metabolism and death from oxidative stress or cell stress.
Cell stress brings about the right conditions for chronic illnesses to develop. Some of these chronic illnesses are cancer, particularly in the prostate, based on a 2015 study.
In the brain, free radicals can contribute to the development of degenerative disorders like Alzheimer’s disease and Parkinson’s disease. In a 2012 study published on PubMed, the correlation between free radicals and degenerative brain disorders was confirmed.
In short, you will be saving your body from the risks of inflammation and free radicals by supplementing with Moringa oleifera. Of course, adding the plant to your diet is also an excellent idea.
5. Moringa Oleifera Improves Kidney Health
Many of the problems associated with kidney health come from kidney clearance. More specifically, the kidneys become damaged as a result of too many free radicals and calcium oxalates in the bloodstream.
Not only does Moringa oleifera improve kidney clearance with its high antioxidant content. It also detoxifies the bloodstream to the point where free radicals are kept to a minimum.
This is probably why people who regularly supplement with Moringa oleifera are not predisposed to kidney failure, according to Medical News Today.
6. Improved Circulation
The anti-inflammatory, anti-hyperglycemic, and antioxidant properties of Moringa oleifera give it its antihypertensive benefits.
Moringa oleifera lowers inflammation and cholesterol levels. Numerous studies have found that Moringa oleifera has compounds that reduce cholesterol. As a result, Moringa oleifera also minimizes the development of atherosclerotic plaque in the blood.
The anti-lipid effects, coupled with its anti-inflammatory properties, help promote healthy circulation, making Moringa oleifera a helpful supplement for people with hypertension.
7. Offers Protection From Infections
Lastly, Moringa oleifera is an excellent antimicrobial, capable of providing you with a layer of protection against bacteria and fungi. It can also protect you from viruses like herpes simplex.
According to Medical News Today, Moringa oleifera is particularly effective against bacteria that cause intestinal and gastric infections. In particular, it is potent against:
Salmonella typhi
Clostridium botulinum
Escherichia coli
Based on many studies, extracts from Moringa oleifera’s pods seem to offer the highest antimicrobial effect.
Where To Get Moringa Oleifera
Moringa oleifera is available in its purest form as a plant. If you do come across some, use the pods and the leaves to receive many of the effects in the previous section.
The problem with using Moringa oleifera in its purest form is that you might need a lot to reach the ideal dosage. According to Web MD, the recommended and safe dosage is about 70 mg per serving. You can go as high as roughly three servings of Moringa oleifera daily.
These days, the most convenient and effective way to receive the recommended dose is by taking a Moringa supplement. Moringa supplements come in either capsule or powder form.
The supplements are extracts from Moringa, meaning that what you will be taking in is a concentrated form of the plant.
To date, there are no deadly side-effects arising from the use of Moringa oleifera. However, if you are taking certain medications, you will have to check with your physician.
Moringa Oleifera and Drug Interactions
No study has conclusively demonstrated that Moringa oleifera will interact negatively with other medications. While toxicity from adverse interactions may not occur, Moringa may have a combined effect with other medications.
Since Moringa Oleifera has anti-lipid properties that aid in lowering blood pressure, you need to be careful when supplementing while on hypertensive medication. Combining the two may result in you experiencing hypotension or a sudden drop in your blood pressure.
Also, be careful when supplementing while you are on diabetic medication. The combined effects of anti-hyperglycemics and Moringa may result in low blood sugar.
Final Word
Moringa oleifera is a plant that delivers a laundry list of health benefits. With its availability and safety, it is almost a surprise that it had not received its current popularity earlier.
Moringa oleifera is an excellent supplement for overall health. You might also want to supplement with it if you suffer from any of the following:
Diabetes
Inflammatory conditions
Hypertension
Cholesterol problems
Recurrent stomach problems
Moringa oleifera is natural and safe. Be that as it may, it always pays to check with your physician before supplementing with Moringa or any other supplement.
If you’ve been looking for another reason to eat more berries or have that extra glass of red wine, let me tell you this:
Go ahead and indulge!
These food products and more contain a nutrient that can add years to your life and make your free radicals a thing of the past.
“What’s in berries and wine?” you ask? The content is a healthy micronutrient known as quercetin.
Quercetin is a nutrient that has been the subject of much research. Recently, it has been found that this flavinoid can do all sorts of things from reducing inflammation to improving heart health.
More research is surfacing showing other benefits of quercetin. If heart health and low oxidative stress aren’t enough to sway you to the quercetin camp, perhaps the newly-discovered health benefits will.
So, sit back with a glass of red wine, and read on to learn the health benefits of quercetin!
Overview of Quercetin
Quercetin is a type of pigment. In other words, it is a substance that gives color to plants. More specifically, quercetin is ubiquitous in fruits like grapes, blueberries, and some forms of wheat.
According to Web MD, quercetin can also be seen in apples and, to an extent, pears and apricots. Additionally, it’s present in large amounts in green tea and onions.
Cruciferous vegetables like kale, spinach, and broccoli also contain quercetin. In short, quercetin is present in many types of foods — most of which are accessible to the average person.
As a polyphenol, quercetin has been linked to many health benefits. For this reason, quercetin has been isolated by many companies for making supplements to address quercetin deficiencies.
How Does Quercetin Work?
As with many other types of polyphenols and flavonoids, quercetin is thought to have antioxidative properties.
Antioxidative properties in certain substances like quercetin can prevent the oxidation of cells. Oxidation occurs when a cell or tissue uses oxygen for metabolism.
This might sound like a good thing. However, when oxidation occurs, the by-product of the process is free radicals.
Worst-case scenario: chronic illnesses like cancer
Joint issues
Allergies and autoimmune conditions
Degenerative conditions like Alzheimer’s and Parkinson’s disease
Quercetin works by inhibiting the oxidative process during cellular metabolism. As a result, the problems associated with free radicals and oxidative stress can be prevented or even eliminated if already present.
What Foods Contain Quercetin?
Quercetin is a polyphenol, meaning that you can find high amounts of it in berries like grapes, strawberries, and blueberries. However, this flavonoid also naturally occurs in:
Coffee
Kale
Spinach
Broccoli
Lettuce
Green tea
Tomatoes
Apples
Onions
Shallots
Other than the foods mentioned above, I’ve found numerous quercetin supplements available on the market. Usually, these supplements are in tablet or capsule form of varying dosages.
For the most part, it’s impossible to overdose on quercetin. To date, little to no side effects have been documented from ingesting quercetin.
Dosing can vary depending on a person’s needs and condition. Several studies have agreed that 500 mg to 1,000 mg is the safe range for most people.
The Health Benefits of Quercetin
According to several sources, the antioxidant effects of quercetin contribute to the health benefits it provides. In detail, here are the health benefits of ingesting or supplementing with quercetin:
1. Reduced Flaring Up of Allergies
Allergies can occur as a result of free radical circulation. Free radicals can aggravate already sensitive white blood cells, leading to allergies and autoimmune conditions.
Quercetin has been studied for its anti-allergenic effect. One study suggests that it has effects that mimic those of antihistamine or anti-allergy medications.
Quercetin seems to treat most allergies. However, it’s particularly effective for allergic reactions involving the upper respiratory tract. These conditions include:
Allergic rhinitis
Bronchial asthma
2. Decreased Inflammation
Inflammation anywhere in the body is a sign of an immune response. Immune responses are the body’s way of fighting foreign substances and pathogens like viruses and bacteria.
Acute or short-term, inflammation is a sign of a healthy immune system. However, when inflammation is chronic or lasts longer than six months, it leads to problems.
Some of the problems associated with chronic inflammation are intestinal issues like Celiac disease and irritable bowel syndrome. Chronic inflammation also causes perceivable symptoms like frequent pains and brain fog.
Decreasing inflammation can be done by eliminating certain foods or adding anti-inflammatory foods to the diet. Quercetin is an example of a substance in food that reduces inflammation.
Several studies have confirmed that it can alleviate inflammation in areas like the joints.
3. Infection Prevention
Quercetin is famous for its antioxidant properties, as well as its anti-inflammatory properties. Recently, quercetin has become the subject of numerous studies seeking to discover and confirm its antimicrobial capabilities.
Other than being antimicrobial, quercetin is also potent as an antiviral, proving effective against:
Herpes simplex
Adenovirus
4. Improved Joint Health
An example of a chronic inflammatory condition is arthritis. Arthritis is characterized by inflammation at the joints, particularly in the hands and feet. In many cases, arthritis also affects the knees, causing problems with movement and weight-bearing amongst the elderly.
Because of its anti-inflammatory properties, quercetin can slow down the progression of arthritis. One study even suggests that quercetin supplementation maintained the joint health of competitive athletes.
5. Reduced Cancer Risk
Cancer risk reduction is one of the most touted benefits of quercetin. The anti-cancer effects of quercetin are well-documented.
While it isn’t clear how quercetin retards cancer growth, many experts theorize that it has something to do with quercetin’s effect on free radicals.
Free radicals are circulating metals that are products of cellular metabolism. In high amounts, these metals can cause inflammation and contribute to tumor growth in soft tissues.
Quercetin can reduce the amount of circulating free radicals. As a result, it’s possible that quercetin contributes to the retardation of cancerous growths as well.
6. Hinders the Progression of Chronic Degenerative Brain Disorders
You may have heard anecdotal accounts of grape-based alcoholic beverages like red wine and brandy stopping Alzheimer’s disease dead in its tracks. There’s actually truth to these accounts backed by science. And, it all has to do with the quercetin content in grapes even after distillation.
Quercetin’s anti-inflammatory properties can benefit the white and gray matter in the brain. The protection of these two types of brain tissue is pivotal to preventing degenerative disorders.
Also, quercetin prevents inflammation from affecting the neurons or the cells of the brain. It does this by maintaining the elasticity of the myelin sheath or the networks of the brain and nerves that transmit impulses.
In short, quercetin can prevent the development of brain disorders due to its anti-inflammatory properties. Based on numerous studies on Alzheimer’s patients, quercetin seems to slow down the progression of the disease.
7. Better Circulation
The benefits of quercetin don’t stop at immune, joint, and brain health. Did you know that quercetin can also improve your circulation?
In one animal trial, mice were given daily supplementations of quercetin for five weeks. At the end of the fifth week, the mice had lower blood pressures compared to their counterparts who received placebos.
These findings were confirmed in observational studies in humans.
Based on these human studies, quercetin has a relaxing effect on the blood vessels. The relaxation of the vascular walls allows the blood vessels to dilate more. This results in smoother blood flow and reduced blood pressure.
Wrapping Up
Quercetin can be a beneficial thing to add to your diet and supplementation routine. Besides the health effects it can have on your joints, brain, and cardiovascular system, quercetin can also:
Keep you away from infections
Keep inflammation at bay
Make your allergies a thing of the past
Protect you from many types of cancer such as prostate cancer
With all these benefits of quercetin, you should be getting more of it.
So, go ahead and indulge in that extra bowl of grapes or glass of red wine!
This article is only a very brief summary. It is not intended as an exhaustive guide and is based on the interpretation of research data, which is speculative by nature. This article is not a substitute for consulting your physician about which supplements may or may not be right for you. We do not endorse supplement use or any product or supplement vendor, and all discussion here is for scientific interest.
