Probiotics are live bacteria and yeasts that are really good for us. They are “good bacteria” because probiotics are especially good for our digestive system.

There are many different probiotics, each of them has its own benefits, but there are two main strains that are super important for us to know and understand.

The first strain of this healthy bacteria is called Lactobacillus. This is found in many foods that you may already eat, for example yogurt.

Probiotics Lactobacillus can be found naturally in the stomach, gut, and vagina. Lactobacillus helps with heart health, lactose intolerance problems, increasing iron levels, lowering the risk of yeast infections, and so much more.

Here are some foods that have this kind of probiotic:
1)   Kimchi: Studies have shown that there are a lot of benefits from the lactobacillus that is inside kimchi, which is a Korean fermented vegetable.
2)    Sauerkraut: This can help regulate gut health because of the lactobacillus that is found inside. Sauerkraut also contains other strains of probiotics as an added bonus!
3)    Fermented vegetables: Fermented foods can have live healthy bacteria that are great for our guts. One example of this is fermented vegetables, which happen to contain plenty of lactobacillus!
4)    Yogurt: Not all yogurt contains lactobacillus. Check the label before buying to see which brands have this probiotic, but just for starters, here are some that do: Chobani, Yoplait, Fage Greek Yogurt, and Voskos Greek Yogurt.

Second main strain of probiotics is Bifidobacteria.

Studies have shown that Bifidobacteria is not only helpful to weight loss, but is also one of the first microbes that makes a home in our gut. It helps us digest fiber and other tough carbs that our body can’t digest on its own.

Here are some specific foods that contain Bifidobacteria or they contain both strands:
1)   High-fiber foods: Foods like apples, blueberries, and almonds are all rich in fiber. Because Bifidobacteria helps our body to digest fiber, increasing our fiber intake can help our bodies naturally allow this kind of bacteria that’s already in our gut to thrive.

2)   Fermented foods: Sound familiar? Eating fermented vegetables is a great way to get this kind of probiotic. You can also eat fermented yogurt – the added benefit of this is that these contain both kinds of probiotics we are talking about!

3)   Whole grains: Oats and barley, just to give you a couple of examples, can help to increase bifidobacteria. They’re really good for your gut health in general as well.

4)   Polyphenols: These are plant compounds, and they are broken down in the gut by bacteria when we eat them. Cocoa, green tea, and wine help to increase bifidobacteria.

Probiotics have a lot to benefit to our bodies:

• May help to manage fat stores in the body
• Helps support weight loss efforts
• Helps maintain normal cholesterol levels
• Helps the body adapt to stress
• May help to minimize certain stress related issues
• Supports oral health
• Supports healthy teeth
• Supports a healthy urinary tract
• Helps support the body’s normal resistance to yeast
• Supports healthy skin
• Provides beneficial bacteria to promote healthy digestion
• Supports a healthy gastrointestinal tract
• Helps balance the body with healthy bacteria
• Promotes bowel regularity
• Promotes colon health
• Promotes stomach comfort
• Supports a normal immune system
• Promotes a healthy immune system
• Promotes healthy vaginal flora and pH
• Supports normal levels of vaginal flora
• Supports a healthy upper digestive tract
• Provides good bacteria that promote the normal absorption of nutrients

About 70% of bacterias can be found in our digestive system. Good gut bacteria are essential to our health. They can affect our weight management.

Many studies have shown that gut bacteria in general play a huge role in weight regulation. Bad bacteria can cause an increase in insulin and type 2 diabetes, both of which can affect weight regulation. Many health issues are believed to begin in the gut, and a lot of these conditions can directly affect our weight.

Good bacteria help release the hormone called GLP-1. This hormone can help our bodies burn calories and fat, as well as reduce our appetites.

Probiotics also increase ANGPTL4. Many researches have shown that ANGPTL4 can decrease fat storage.

The strain of probiotic lactobacillus has been shown to really help with weight loss and weight management. There have been multiple studies showing that taking more of this probiotic leads to reduced belly fat and anti-obesity effects.
One study found that those taking probiotics gained significantly less fat than the group who were not taking any probiotics. Some kinds of probiotics could be really helpful at preventing weight gain, even with a higher-calorie diet.

How to Take Probiotics
1)   Eat on an empty stomach: When we are hungry or haven’t eaten, our stomach acid levels are lower. Eating food that is high in probiotics on an empty stomach will allow for the most digestion possible! This means that less will be lost in the process.

2)   Eat prebiotic fiber: Prebiotic fiber allows probiotics to really do their thing effectively. Some prebiotic fibers that you can eat include garlic, leeks, onions, and jicama.

3)   Find foods that have multiple bacteria: There are tons of food available now that contain multiple strains of healthy bacteria for your gut. Look for these when looking into different kinds of probiotics.

4)   Don’t drink chlorinated water or use it for cooking:  Did you know that chlorine can be added to water in order to kill bacteria? This is bad because if it’s killing bacteria, it could be killing the bacteria in your probiotic as well!

How much to take for weight loss and other health challenges
Everybody is different. Based your health issue, the right probiotics and proper amount should be taken in order to see the result.
Please contact your physician or email to me at for 15-minute complementary consultation.

Feel good & be healthy!

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Wei Wei Ning

About Wei Wei Ning

I am Wei Wei Ning, an author and a blogger of I am a Certified Transition Lifestyle Coach, Holistic Functional Nutrition Counselor, Digital Entreprenuer and Digital Health & Lifestyle Educator.

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