Probiotics or Dietary Fiber: Which is Better for Weight Loss?
Many people have heard that probiotics and dietary fiber can aid in weight loss, but how true is this? How do they work, and what are their effects? This article will analyze the roles of probiotics and dietary fiber in weight loss from a scientific perspective to help you make an informed choice.
Probiotics: The Gut’s Best Friend
Probiotics are beneficial live microorganisms that improve gut health in various ways, indirectly aiding in weight loss.
Regulating Gut Microbiota
Research shows that a healthy gut microbiota is closely linked to weight control. A study published in the International Journal of Obesity analyzed 200 clinical studies on different strains of Lactobacillus and found that only specific strains could effectively reduce weight, while others could lead to weight gain. (Million et al., 2012). One of the weight-reducing strains, Lactobacillus plantarum, is a primary strain in Lurky DigestiAid Probiotics
Improving Metabolic Function
Probiotics can regulate metabolic activities in the gut, promoting fat breakdown and energy consumption. Some studies have found that probiotics can increase the production of short-chain fatty acids (SCFAs), which help boost energy metabolism and reduce fat accumulation (Canfora et al., 2015). However, adequate dietary fiber must be consumed to support the fermentation by probiotics that produce SCFAs; otherwise, the metabolic by-products could harm the host.
Reducing Inflammation
Chronic inflammation is a major cause of obesity and metabolic diseases. Probiotics can help reduce inflammation by enhancing gut barrier function and regulating immune responses, which in turn aids in weight loss (Schroeder & Bäckhed, 2016).
Dietary Fiber: Promoting Fullness and Metabolism
Dietary fiber is an indigestible carbohydrate found in fruits, vegetables, whole grains, and legumes. Compared to getting fiber from food, dietary fiber supplements are a more convenient option for modern, fast-paced lifestyles.
Increasing Fullness
Dietary fiber absorbs water and expands, increasing the volume of stomach contents and prolonging the feeling of fullness. Studies have shown that increasing dietary fiber intake can significantly reduce total calorie intake, aiding in weight control. On average, adding 14 grams of fiber per day can reduce energy intake by 10% and lead to a weight loss of more than 1.9 kg over approximately 3.8 months, with greater effects in more obese individuals (Slavin, 2005).
Promoting Bowel Movements
During weight loss, the drastic reduction in food intake can easily cause constipation. Insoluble fiber absorbs water, increases stool volume, and promotes bowel movements. Regular bowel movements help expel toxins and waste, preventing their accumulation from slowing metabolism and increasing weight.
Regulating Blood Sugar Levels
Soluble fiber can form a gel-like substance in the gut, slowing down the digestion of food and the absorption of glucose. This helps prevent rapid post-meal blood sugar spikes, reducing insulin secretion. Lower insulin levels help prevent fat storage and weight gain.
Dietary Fiber Intake Recommendations
The World Health Organization (WHO) and various nutritional authorities recommend a daily intake of 25-35 grams of dietary fiber. However, meeting this requirement through daily diet alone can be challenging. For instance, consuming the required fiber from popular weight loss diets like the South Beach Diet or Atkins Diet involves significant calorie intake, making it difficult to achieve the recommended fiber intake without exceeding daily caloric needs.
Advantages of Lurky’s Dietary Fiber Supplement
To compensate for the lack of dietary fiber in daily diets, functional dietary fiber supplements are a better choice. Lurky EaseFlow Fibre, extracted using patented technology, contains both soluble and insoluble fibers. These supplements offer several advantages:
- Zero Sugar, Zero Fat: Extracted dietary fiber without added sugar or fat, avoiding extra calorie intake.
- Increased Fiber Intake: Helps achieve the recommended daily intake of dietary fiber.
- Enhanced Weight Loss Effects: Increases fullness, prevents constipation during weight loss, controls blood sugar, inhibits fat synthesis, and helps achieve optimal weight loss results.
Choosing Between Probiotics and Dietary Fiber Supplements
The choice between probiotics and dietary fiber supplements depends on individual needs and health conditions. If you frequently experience digestive discomfort or want to improve gut microbiota, probiotics may be the better choice. If you need to increase fullness, improve bowel habits, or regulate blood sugar, functional dietary fiber supplements might be more suitable.
Ideally, you can combine both. Probiotics and dietary fiber supplements have synergistic effects, promoting gut health and weight management together.
References
- Million, M., Angelakis, E., Paul, M., Armougom, F., & Raoult, D. (2012). Comparative meta-analysis of the effect of Lactobacillus species on weight gain in humans and animals. International Journal of Obesity, 36(5), 603-613. doi:10.1038/ijo.2011.244
- Canfora, E. E., Meex, R. C. R., Venema, K., & Blaak, E. E. (2015). Gut microbial metabolites in obesity, NAFLD, and T2DM. Nature Reviews Endocrinology, 15, 261–273. doi:10.1038/s41574-019-0215-8
- Schroeder, B. O., & Bäckhed, F. (2016). Signals from the gut microbiota to distant organs in physiology and disease. Nature Medicine, 22(10), 1079-1089. doi:10.1038/nm.4185
- Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418. doi:10.1016/j.nut.2004.08.018
