Yes, Probiotics Can Help With Weight Loss—But Which Ones Are Best?

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."

Probiotics—or the live microorganisms that help your body maintain a healthy balance of “good” bacteria in the gut—are a regular addition to many peoples’ supplement regimen for good reason. The benefits of probiotics are plentiful. There are probiotics that help with bloating, constipation, and other digestive issues—as well as probiotics that improve skin health, mental health, and more. But are there such things as the best probiotics for weight loss?

“Probiotics may support weight loss, but more research needs to be conducted, and their effects may vary depending on the bacterial strains and individual factors,” says Angel Planells M.S., R.D.N., a Seattle-based registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition & Dietetics. According to Planells, some strains of probiotics have been shown to help curb food cravings, regulate blood sugar levels, reduce fat absorption and increase fat burning, lower inflammation, and improve metabolism—all of which can potentially help you lose weight.

Meet the Experts: Angel Planells M.S., R.D.N., a Seattle-based registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition & Dietetics; Vicki Shanta Retelny, R.D.N, a registered dietitian nutritionist and author of Total Body Diet For Dummies; Valerie Agyeman, R.D.N., a registered dietitian nutritionist; and Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios.

However, it’s important to note that many other lifestyle factors are at play when it comes to weight management. “A probiotic cannot take the place of a healthy lifestyle that includes a well-balanced nourishing eating plan with whole vegetables, fruits, grains, beans, nuts, seeds and lean meats—plus regular physical activity, restorative sleep, and adequate stress management,” says Vicki Shanta Retelny, R.D.N, a registered dietitian and author of Total Body Diet For Dummies.

If you’re considering taking a probiotic supplement for weight loss, there are many different factors to consider, like what strain of bacteria is best? Are there dosage requirements? Are there any pesky GI side effects we should worry about? To answer all that and more, we asked dietitians and nutritionists to weigh in with their advice, as well as personal recommendations that work for their clients. Ahead, find the best, expert-recommended probiotics that can help you on your weight loss journey.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

FloraMend Prime Probiotic

Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios, recommends Thorne’s FloraMend Prime Probiotic for weight loss. These supplements are formulated with a proprietary blend of three different probiotic strains for support of gut and immune health—and they’re also clinically studied to support weight management, according to the brand. Not the mention, Thorne products are third-party tested, cGMP certified, NSF certified, and TGA certified.

“After just a few days taking it, I noticed a significant difference in my digestive comfort. It seemed to take away about 90% of my discomfort— excessive gas, bloating, and helped regulate my bowel movements,” shared one satisfied reviewer. “I also have noticed my weight hasn’t fluctuated as much as it normally does.”

Probiotic-10

If you’re looking for a budget pick, consider these supplements from Now Foods, which delivers 25 billion CFUs of 10 different probiotic strains—including many strains of Lactobacillus and Bifidobacterium, which have been shown to potentially help with weight loss. Plus, they’re affordable (only $16 for a bottle of 50 capsules!).

The product has racked up nearly 10,000 five-star ratings on Amazon, with many reviewers noting that it helps regulate appetite. “Finally something that works! I have struggled with weight gain for the past 15 years. I especially have a hard time feeling full,” shared one Amazon customer. “I purchased these probiotics...I am amazed! I now feel full after eating a small to normal size portion, and I do not get hungry again until it is time for the next meal...I can get through the evening without snacking.”

60 Billion Probiotic

Physician’s Choice 60 Billion Probiotic isn’t just a pick that’s recommended by White—it’s also a best-seller on Amazon that boasts a 4.5 rating from over a whopping 121,000 shoppers. The formula contains 60 billion CFUs of ten probiotic strains, as well as three prebiotic fibers from organic ingredients, to help improve your overall gut health and relieve symptoms like constipation, diarrhea, gas, and bloating.

“I’ve been taking this probiotic for over three months now, and I am absolutely in love! I no longer suffer from any more bloating or stomach aches... This probiotic is great at keeping my digestive system regular without giving me an upset stomach or cramps in the process,” raved one shopper. “It goes down nicely, very easy to swallow, without any weird or nasty after taste. They’ve made it easier for me to lose weight and flatten my stomach, too.”

Women’s Raw Probiotic

Specifically formulated for women, these supplements contain 100 billion CFUs of 34 doctor-selected probiotic strains—as well as five types of prebiotics, and 9 digestive enzymes. We’re fans of this probiotic because it not only promotes a healthy gut, but also supports feminine health. According to the brand, its benefits include potentially protecting against urinary tract infections and vaginal yeast infections.

And with a 4.5 rating from over 24,000 Amazon shoppers, it’s well-loved by many. “Not a week has passed and already, my bloating and gas have subsided...No more constipation!” wrote one reviewer. “I have more energy to use, and my metabolism has gone up a level. I feel so good that I have started my diet... I started to lose weight fast! Everything has made a complete turnaround!”

Pro Strength Daily Probiotic

These top-rated probiotic supplements from Culturelle deliver 12 billion CFUs of a well-studied strain for digestive support, Lactobacillus rhamnosus, in just one daily capsule. “For women especially, it looks like L. Rhamnosus may help with weight loss, as it may aid in satiety after eating,” notes Retelny. The formula also contains a prebiotic—inulin from chicory root extract—which can help promote the growth of “good” gut microbes in your gut.

Not only are Culturelle probiotics widely available at most drugstores, they’re also top-rated online, with a 4.7 rating on Amazon from over 12,000 customers. “[These] are fantastic for supporting digestive health. Since taking them, I’ve noticed a significant improvement in my digestion and overall comfort,” one reviewer said. “The capsules are easy to take, and they work consistently, helping me feel balanced and energized.”

Synbiotic+

Ritual’s unique three-in-one formula isn’t just packed with two clinically-studied probiotics—it also contains both prebiotics (which promotes the growth of “good” bacteria), and postbiotics, which support gut barrier function. All three come together in an easy-to-swallow, delayed-release capsule to support a happy, healthy gut.

“The combo of pro-, pre-, and post-biotic is a game changer... I have a bad gut, but after taking these for a month, I feel better all around and have been able to eat foods that I haven’t before without crazy bloating,” said one reviewer.

“No bloating...curbed my appetite on day one of taking it,” added another customer.

Mycrobiome Probiotic Weight Formula

White recommends these probiotic supplements from Soloray, which have a uniquely formulated Weight Formula Blend that’s specifically designed for those trying to maintain a healthy weight. They deliver 50 billion CFUs of 18 different probiotic strains, as well as prebiotics, to help support healthy digestion, normal appetite, blood sugar balance, sustained energy, and more. Keep in mind, though, that these supplements need to be refrigerated.

“Good quality and ingredients...My stomach digests this supplement, without having me nauseous. It also helps me manage my appetite and weight,” said one reviewer.

Dual Action Biotic Plus Stress Relief

“I’m a big fan of Benefiber! It comes in various forms, like gummies and powders, making it easy to include in your routine,” says Valerie Agyeman, R.D.N., a registered dietitian nutritionist. “Since both probiotics and prebiotic fiber play a key role in gut health, Benefiber’s Dual Action Biotic is a great option because it combines both of these elements along with L-Theanine for stress relief support.”

We love that this option comes in a powder packet, which you can easily mix into a beverage or even soft foods. “These pre- and probiotics did the trick! Relieved bloating, kept things running smoothly, and I felt much better! I appreciate the benefit of the L-theanine. It tastes decent too,” one Amazon reviewer wrote.

Raw Daily Probiotics Ultimate Care

If you’re looking for something that packs a punch, these supplements from Garden of Life have you covered. The third-party tested, non-GMO formula delivers a whopping 100 billion CFUs of 34 different probiotic strains, plus a protein-digesting enzyme blend as well as raw whole foods like Bulgarian yogurt, wild kefir, red bell pepper, cherries, and more, all to help maintain a healthy balance of good bacteria in your digestive system.

Over 7,000 Amazon shoppers gave the product a perfect five-star rating. “Just finished my first bottle... All I can say is I am losing weight, and my appetite is controlled now, so I haven’t been overeating. Stopped taking medicine for indigestion,” shared one customer.

How do probiotics help with weight loss?

Overall, the science is still inconclusive on whether probiotics are truly effective for weight loss. “Probiotics may help with weight loss, but more research is needed. Many of the studies are small, and many of the probiotics used in the studies are not available in the U.S.,” explains Retenly.

However, there is promising preliminary research that may suggest that probiotics can potentially have a role in body weight regulation. “Some studies suggest that certain strains can help regulate the appetite hormones potentially leading to decrease cravings and food intake,” explains White. “Also, probiotics may affect how the body burns fats from food intake leading to reduced fat accumulation.”

According to Planells, probiotics may help support weight loss through the following ways:

• Increasing satiety and reducing food cravings

• Improving sensitivity to insulin and regulation of blood sugar levels, which can aid in weight management by reducing hunger

• Reducing fat absorption and increasing fat burning

• Improving metabolism

• Reducing inflammation, which is linked to obesity and other metabolic diseases

However, there’s one important thing you should always keep in mind: “Remember, [probiotics] are not a quick fix for weight loss,” advises Valerie Agyeman, R.D.N., a registered dietitian nutritionist. “It's important to pair probiotics with a nutrient-rich eating routine, manage stress, get enough sleep, and stay active. Talking to a healthcare provider for personalized nutrition advice is also advisable.”

Which probiotic is best for weight loss?

“The strains that have traditionally known to benefit gut health are Bifidobacterium and Lactobacillus,” says Planells. While more research is needed to determine which probiotics are truly beneficial for weight loss, preliminary studies suggest that the following strains may support weight management in these particular areas, confirmed by both Planells and White:

• Lactobacillus gasseri: may reduce abdominal fat

• Lactobacillus rhamnosus: may help with appetite regulation

• Lactobacillus plantarum: may help regulate appetite and reduce fat storage

• Bifidobacterium lactis: may help aid in digestion and metabolic function

• Saccharomyces Boulardii: may help manage diarrhea and infections of the gut

Are there any risks to taking a probiotic for weight loss?

“While probiotics are generally considered safe, there may always be an inherent risk when taking any food supplement,” says Planells. He warns that some potential side effects of taking probiotic supplements include GI distress, including increased gas, bloating, discomfort, and changes in bowel habits like diarrhea and constipation. “This is generally seen as the body adjusting to change in the gut flora,” he explains. You should keep in mind that it can take a few weeks to see results from taking probiotics.

Additionally, certain population groups are encouraged to avoid or be cautious with probiotic supplements, says Planells. “This includes pregnant or breastfeeding women, persons with compromised immune system, individuals with severe digestive conditions (i.e. irritable bowel syndrome),” he notes.

Regardless of the reason you’re considering taking probiotics, experts say that you should always consult your doctor before incorporating them into your diet.

How to choose the best probiotics for weight loss

✔️ Find third-party-tested options from a reputable brand. “It is important for folks to look if a manufacturer uses third-party testing to verify the strains are active and counts are listed,” says Planells. “[The product] should be clearly labeled, and also show the expiration date. Most importantly, consider products that are NSF Certified, USP verified, or Consumer Lab Approved.”

✔️ Choose the right strain. According to our experts, the most well-researched strains for gut health are Bifidobacterium and lactobacillus. Some specific strains that may help support weight loss include Lactobacillus rhamnosus, Lactobacillus gasseri, Lactobacillus plantarum, Bifidobacterium lactis, and more.

✔️ Look at the CFU count. Probiotics are measured in CFUs, or colony forming units, which represent the number of live bacteria per dose. “A higher number may not necessarily mean better results,” Planells notes. “This just might mean some are more effective for certain conditions. Choose the right amount and proper strain for you.” Generally, a higher CFU count may be ideal if you have certain gastroenterological or digestive conditions like IBS.

✔️ Check the ingredients. You may want to opt for other ingredients like prebiotics, which “feed the beneficial bacteria in your gut and may enhance the effectiveness of probiotics,” says Planells. On the other hand: “Some of the ingredients in the capsule or pill may contain dairy, soy, or other additives which may cause an allergic reaction,” Planells warns. If you have certain allergies, dietary restrictions, or medical conditions, make sure to check the ingredients list.

How we chose the best probiotics for weight loss

We consulted Angel Planells M.S., R.D.N., a Seattle-based registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition & Dietetics; Vicki Shanta Retelny, R.D.N, a registered dietitian nutritionist and author of Total Body Diet For Dummies; Valerie Agyeman, R.D.N., a registered dietitian nutritionist; Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. Additionally, we poured through product descriptions, labels, and user reviews to find the best probiotics for weight loss.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

You Might Also Like

• Can Apple Cider Vinegar Lead to Weight Loss?

• Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50