Best Probiotic for Weight Loss

Written by: Angela Myers
Medical Reviewed by: Ecler Ercole Jaqua, MD, MBA, DABOM

Your gut is made up of a mix of beneficial, neutral, and harmful gut bacteria. Probiotics help tip the scale toward the “good” bacteria and offer a host of benefits from promoting digestive and immune health to weight loss support. But what’s the best probiotic for weight loss? Let’s discuss—and address other burning questions about probiotics.

If you’re looking for help maintaining a healthy weight, it’s easy to get overwhelmed. From online weight loss programs to trending TikTok diets to new medications, there are more choices than ever. While a variety of options may sound like a good thing, it can be difficult to separate what’s truly evidence-based and what’s just a fad. 

Supplements for weight loss, including probiotics, are getting a lot of attention, too. You may be wondering, do probiotics help you lose weight?

They aren’t a magic bullet, but probiotics do help support overall health. These live microorganisms play an essential role in maintaining gut health. This can have a ripple effect on other aspects of your health, including metabolism. “A probiotic can influence your gut microbiome which directly affects your metabolism, hunger and satiety cues, and inflammation,” says Amy Goldsmith RDN, LDN, founder of Kindred Nutrition & Kinetics.

Some probiotic strains have been associated with small, modest effects on weight management in certain populations, though results are mixed and not all studies show benefits. And while there’s no one best probiotic for weight loss, there are ways to identify strains that fit your needs, including if weight management is a top priority. Let’s take a look at the connection between probiotics and the number on the scale, as well as other foods and habits that lay the foundation for metabolic health.

Do probiotics help you lose weight?

First things first: Can probiotics help you lose weight? The short answer is possibly. Early research is promising, but probiotics should not be viewed as a proven or primary weight loss method. Instead, think of them as a supportive tool for weight loss. In some cases, they may even help prevent weight gain. Their exact impact, however, depends on the probiotic strain (which we’ll get into below) and the individual’s overall health.

When it comes to weight management in general, remember there isn’t a one-size-fits-all approach. What works for one person may not work for another, and the most sustainable strategies often involve many factors ranging from protein and fiber intake to sleep quality to  physical activity levels, and more.

That means it’s best to look at probiotics as one tool in an overall weight loss strategy. In fact, probiotics work better alongside prebiotics, plant fibers that feed their beneficial bacteria and a diet that’s gut-friendly overall (i.e. has a good mix of protein, fruits, vegetables, whole grains, and nuts).

How probiotics may influence weight

Your gut contains more than 3,000 species of bacteria. Collectively, they’re known as the gut microbiome. While the term “bacteria” often conjures the idea of  illness and infections, that’s due to a few bad apples. Most bacteria are neutral and some, like the ones in probiotics, are healthy. The bacteria in probiotics work overtime for our health, and they can influence weight in a few key ways.

Most research on probiotics and weight is associative, meaning probiotics may correlate with—but do not necessarily cause—weight-related changes.

Balance the gut microbiome

Probiotics add diverse bacteria to the microbiome, which allows the body to use food as energy more effectively. This, in turn, can lead to a healthier metabolic rate and weight loss. In fact, individuals who are within a healthy weight range tend to have more diverse gut bacteria than people with excess weight or obesity. The opposite, gut dysbiosis, an absence of diverse, beneficial bacteria, increases the risk of overweight or obesity.

Affect ghrelin

The next time your stomach grumbles, you can thank ghrelin. This hormone stimulates appetite, plays a role in fat storage, and works alongside other hormones that indicate hunger and satiety. Two primary hormones involved in satiety, or telling your brain when you’re full, are glucagon-like peptide-1 (GLP-1) and peptide YY (PYY).  

Some research suggests probiotics may influence ghrelin, GLP-1, and PYY, though this link is not fully established and evidence in humans remains preliminary. 

Helps you feel full longer

A more diverse microbiome is associated with lower gut inflammation, which supports health in multiple ways. Certain strains may modestly improve markers of insulin sensitivity, but findings are inconsistent and depend on the individual and study design.  While best known for its role in regulating blood sugar, insulin (another hormone) is also tied to hunger cues. Better insulin sensitivity may lead to improved satiety, meaning you feel full for longer after eating.

Who might benefit from trying probiotics for weight support

Probiotics are particularly helpful for people with excess weight or obesity because they help address gut dysbiosis. There’s also ample evidence to support the role of probiotics in reducing belly fat.

Those with chronic disease or chronic inflammation may also benefit from a probiotic to help with weight loss, according to Goldsmith. Because probiotics help reduce inflammation, emerging research is looking at their potential to help manage symptoms of some chronic conditions like diabetes, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). 

Evidence snapshot: Probiotic strains and combos to explore 

Probiotic is an umbrella term for any microorganism that contains helpful bacteria and yeast. A probiotic strain is a more specific category that denotes what type of probiotic a supplement or food contains, and benefits are strain-specific. 

If you’re interested in probiotics for weight loss, the following strains are worth exploring. While individual results vary and most studies are small or preliminary, early evidence suggests the following associations.

• Lactobacillus acidophilus (LA-14) has been studied for gut barrier support; limited data suggest possible effects on body fat distribution.

• Lactobacillus rhamnosus GG (LGG) has shown modest weight effects in women in select studies, though findings are inconsistent.

• Lacticaseibacillus paracasei (Lpc-37) helps balance the gut microbiome and assists with nutrient absorption.

• Lactobacillus plantarum (Lp-115) is associated with a smaller weight circumference.

• Bifidobacterium lactis (BI-04) supports a healthy microbiome and may help promote weight reduction.

• Bifidobacterium bifidum (Bb-02) may support metabolic health in people with overweight, though evidence for weight loss is not robust.

• Saccharomyces boulardii (Sb) may reduce hunger cues and inflammation as well as contribute to weight loss.

Most probiotic supplements provide at least a few strains, and multi-strain blends in particular show promise in reducing body weight and waist circumference in people with excess weight or obesity, though research is ongoing. Product efficacy depends on dose and individual response, and  not all products or formulas containing these strains have been clinically tested for weight outcomes.

Metabolic Defense Probiotic provides all of the strains listed above.

Buying guide: What to look for in supplements for gut health and weight loss

There are many ways to get probiotics. Goldsmith explains that probiotics live in the body naturally, and they’re also found in many foods. (My favorite sources are miso and Greek yogurt, and they’re in many other fermented foods and dairy products.) That said, a supplement may help boost the beneficial gut bacteria that support weight management. 

To find the best supplements for gut health and weight loss, keep in mind:

• Strain matters: Look for supplements that list the full names of strain, not just “lactobacillus blend.”

• Evidence-aligned strains: Choose products listing strains that have been studied for weight management.

• Formulation: Capsules with clinically validated encapsulation keep the probiotics at the right temperature without needing to refrigerate the supplements. 

• Quality: Like all dietary supplements, probiotic supplements aren’t FDA-regulated, meaning the FDA doesn’t guarantee the quantity or quality of strains included. Look for products that are third-party tested by organizations such as United States Pharmacopeia (USP) or National Sanitation Foundation (NSF)—a good indicator that the ingredients have been validated for composition, purity, and efficacy.
  
  

Top probiotic picks by need

As you’re shopping around, remember that there are many great, third-party tested supplements out there, but not every probiotic works for everyone. Here are some features to look for based on specific health needs:

• Best single strain for metabolic markers: If you want to increase metabolism, look for supplements with strains that start with Lactobacillus or Bifidobacterium. 

• Best multi-strain combo: Multi-strain supplements often support diverse gut bacteria, but introducing too many strains too quickly may lead to digestive issues like constipation and bloating. To avoid this, select a product with three to seven strains that come in a delayed-release capsule, like our Metabolic Defense Probiotic.

• Best dairy-free/vegan: If you are lactose-intolerant, vegetarian, or vegan, look for a supplement that suits your dietary needs.

• Best travel option: Some probiotics require refrigeration, which isn’t ideal for travel. Frequent fliers should look for a probiotic supplement with an encapsulation system that keeps the temperature stable. This helps to ensure that the strains stay active and effective, no fridge required. 
  

How to take probiotics for weight goals

Probiotic supplements come with their own instructions—definitely read those—but a few guidelines apply broadly. Typically, you’ll take one probiotic each day. The International Probiotics Association recommends taking a probiotic just before or with a meal. Goldsmith explains that the idea is that “some strains of probiotics have a better chance of survival when taken with a meal compared to an empty stomach.”

It may also make sense to pair a probiotic with prebiotic foods. “We can help feed our probiotics, which allows them to grow, by eating prebiotic-rich foods such as bananas, oats, garlic, onions, asparagus, and apples,” explains Goldsmith, “Fermented foods such as kefir, sauerkraut and kombucha also feed our probiotics.”

And just how long does a probiotic take to work? Some people experience weight management results within eight weeks, though it can take long for significant changes. If you’re tolerating probiotics well and without any side effects, give it a few months to work. 

Build the foundation for gut health to support a healthy weight

I know we just spent 1,500 words waxing poetic about probiotics, but their effects on weight are modest. They also work better as part of an ensemble, rather than as a solo act. In other words: you’ll likely see more benefits if you take probiotics alongside eating well, moving your body, and practicing other healthy habits.  Here are some that pave the way for maintaining a healthy weight: 

• Add protein to your plate: Eating protein at each meal can help reduce fat while maintaining muscle and may reduce overall body weight. The exact amount of recommended daily protein varies from person to person, though a general guideline is protein should make up somewhere between 10%-35% of total calories. You can also add protein powder to smoothies, yogurt, or oatmeal; each serving of our Metabolic Power Protein, for example, provides 20 grams.  

• Workout: Getting 150 minutes or more of cardio weekly (walking, running, swimming, biking, etc.) can help you burn more calories than you eat, which prevents weight gain. Resistance training (lifting weights, using strength training machines at the gym, exercises with resistance bands, etc.) two or more times a week helps you burn calories and build muscle.  

• Eat fiber: Eating around 28 grams of fiber daily can help you feel full longer.

• Focus on sleep: Getting seven to nine hours of quality sleep can help regulate hormones involved in metabolism and hunger cues. 

• Feed probiotics: Eating foods that feed probiotics, like prebiotics, may help facilitate a healthier gut microbiome. 

• Reduce stress: Stress management strategies like journaling or meditation can reduce negative emotions. On the other hand, high stress levels can disrupt hormones that can make you feel hungry when you’re not, such as ghrelin, and increase the likelihood of indulging in unhealthy foods. 

• Supplements for metabolism: Consider pairing a probiotic with a supplement formulated with metabolism-promoting ingredients. A key ingredient in Metabolism Ignite, for example, is Metabolaid, a combination of lemon verbena and hibiscus which is associated with a more effective metabolism.
  

Probiotic safety, potential side effects, and when to stop

Most people tolerate probiotics fine, but it’s normal to experience some gastrointestinal side effects as your body adjusts to more probiotics in the gut. The most common side effects are digestive. Think: gas, bloating, temporary constipation. 

To prevent them, Goldsmith recommends starting a probiotic slowly. Should side effects appear, Goldsmith says you may want to discuss taking a probiotic every other day with your healthcare provider, as well as ensure you are taking the probiotic with food and staying hydrated. 

 Probiotics are often recommended during or after antibiotic use to restore gut flora, but timing may affect their survival. It’s best to take them a few hours apart. In general, it’s best to discuss probiotics with a healthcare provider who knows what medications you’re taking and about any medical conditions you have before buying a probiotic supplement.

People who are immunocompromised, critically ill, or have central venous catheters should avoid taking probiotics unless under medical supervision, as rare bloodstream infections have been reported.

Troubleshooting probiotic use

If you experience mild probiotic side effects, you don’t necessarily have to stop taking your supplement cold turkey. Below  are some quick tips that may help. If any of these symptoms persist, check in your provider for more guidance. 

• For constipation: Add soluble fiber which helps get the bowels moving. Sources include whole grains, oat meal, bananas, and cooked vegetables. 

• For loose stool: Try insoluble fiber, which is hard for the body to digest and has a bulking effect on stool. Foods with insoluble fiber include nuts, the skins and seeds of fruits and veggies, and popcorn.
  
  

Key takeaways

• Probiotics may indirectly support weight loss because they help balance the gut microbiome, affect hormones that help control hunger, and help you feel full for longer.

• Certain strains of probiotics are associated with weight management more often. The best probiotic strains for weight loss include Lactobacillus acidophilus, Lactobacillus rhamnosus, Lacticaseibacillus paracasei, Lactobacillus plantarum,  Bifidobacterium lactis, Bifidobacterium bifidum, and Saccharomyces boulardii.

• For best results, pair a probiotic supplement with plenty of prebiotics, fermented foods, fiber, protein, and other supplements that support an efficient metabolism. 

• Reducing stress, regular cardio, and strength training may also support weight loss.
  
  

Frequently Asked Questions (FAQs)

Which probiotics are best for weight loss?

The best probiotic strains for weight loss include Lactobacillus acidophilus, Lactobacillus rhamnosus, Lacticaseibacillus paracasei, Lactobacillus plantarum, Bifidobacterium lactis, Bifidobacterium bifidum, and Saccharomyces boulardii. Though you can find single-stain probiotic supplements, the majority on the market contain multiple strains. For most people, a probiotic that provides multiple strains will offer the most well-rounded support for gut health and overall health.

Do probiotics help in losing weight?

Probiotics play a supporting role in weight loss. They reduce hunger cues, help you feel full for longer after eating, and balance the gut microbiome, all of which leads to better nutrient absorption and a more efficient metabolism. 

Which probiotics speed up metabolism?

Probiotics don’t “speed up” metabolism, exactly. Still, many probiotic strains support a healthy metabolism because they add more diverse bacteria to the gut microbiome. Specific strains that may benefit metabolic health include Lactobacillus acidophilus, Lactobacillus rhamnosus, Lacticaseibacillus paracasei, Lactobacillus plantarum, Bifidobacterium lactis, Bifidobacterium bifidum, and Saccharomyces boulardii. Metabolic Defense Probiotic includes all of the above.

Is Yakult good for weight loss?

The jury is still out on whether Yakult, a Japanese fermented milk with probiotic strains, is good for weight loss. This drink does support gut health, which can indirectly affect weight. Studies on Yakult and weight loss are limited, and results are mixed. It contains Lactobacillus casei Shirota, a strain that supports digestive health but has not been consistently shown to affect body weight.

What are the signs you need probiotics?

Probiotics support a healthy immune system, robust digestion, and efficient metabolism. If you get sick often, have trouble fighting off diseases, experience digestive symptoms, like bloating or passing gas, or have trouble losing weight, you may benefit from probiotics. Discuss probiotics and other options with a healthcare provider to make the right decision for your circumstances.