Heavyweight helpers: pro- and postbiotics in weight management
Probiotics and postbiotics are known for gut health, but they also play a role in how the body handles fat, appetite and energy.
Postbiota Science team · 5 min read
Weight management. Probiotics and postbiotics both play a role in managing weight by regulating fat storage.
SCFAs and fat storage. Short-chain fatty acids help the body use fat for energy rather than storing it, while reducing fat production and increasing fat breakdown.
Gut balance. Bacteria like Lactobacillus acidophilus and Bifidobacterium longum help balance the gut microbiome, reducing bacteria linked to obesity.
Appetite & metabolism. SCFAs influence hormones such as leptin and GLP-1 and help regulate the breakdown of fat and sugar.
Introduction
Probiotics and postbiotics are well known for their role in gut health, but they also play a significant role in weight management. In this article, we look at how these bacteria and their postbiotics throw their weight around when it comes to keeping the body in balance.
Fat storage and probiotic protection
Postbiotics, especially short-chain fatty acids (SCFAs), have a remarkable ability to influence how the body handles fat1. SCFAs can help shift the body’s focus from storing fat to burning it for energy. They do this by signalling the liver and fat cells to use fat as fuel rather than store it, which can reduce overall fat storage.
SCFAs also help curb fat production. They lower the activity of genes responsible for fat synthesis and increase the activity of genes that break down and burn fat2,3. In essence, SCFAs support the removal of excess fat rather than new fat build-up.
Probiotics such as Lactobacillus acidophilus, Bifidobacterium longum and Lactobacillus plantarum further support weight management by promoting a healthier gut microbiome. They help reduce bacteria linked to obesity while increasing bacteria that aid digestion and metabolism. Research shows that probiotics can counteract weight gain caused by high-fat, high-sugar diets by restoring the balance of bacteria in the gut, which can help prevent excess fat accumulation4.
A meta-analysis that reviewed 200 trials with over 12,600 participants found that taking probiotics led to significant improvements in weight and body composition6,8.
Appetite regulation
Beyond fat storage, SCFAs also play a role in regulating appetite2,3. They affect key hormones involved in hunger and metabolism, such as leptin and GLP-1. Leptin signals fullness, reducing the desire to overeat, while GLP-1 helps regulate blood sugar and also reduces appetite. By promoting these hormones, SCFAs can support more controlled eating habits.
Metabolism
SCFAs, particularly acetate, propionate and butyrate, play a valuable role in regulating the body’s energy balance5,7,9. They serve as fuel for energy production and influence processes such as fat synthesis, glucose production and the breakdown of sugars. In doing so, they help regulate how the body uses and stores energy.
Summary
Probiotics and postbiotics offer a one-two punch in weight management. They help regulate fat storage and metabolism, support appetite control and improve gut health. By balancing the bacteria in the gut, these compounds help the body regulate energy and maintain a healthy weight.
Important note
This article summarises scientific literature for professional readers. It is not a health claim for any product and is not intended to diagnose, treat, cure or prevent any disease.
01 SCFAs shift the balance from fat storage to fat use.
02 They influence satiety hormones such as leptin and GLP-1.
03 Human meta-analyses support probiotic effects on body composition.
The mechanistic findings on fat storage (references 1 to 4) come from studies in mice and pigs. Human evidence cited here concerns probiotic supplementation, summarised in meta-analyses.
References
1. Den Besten, G., Bleeker, A., Gerding, A., et al. (2015). Short-Chain Fatty Acids Protect Against High-Fat Diet–Induced Obesity via a PPARγ-Dependent Switch From Lipogenesis to Fat Oxidation. Diabetes 64, 2398–2408. https://doi.org/10.2337/DB14-1213
2. Jiao, A., Yu, B., He, J., et al. (2020). Short chain fatty acids could prevent fat deposition in pigs via regulating related hormones and genes. Food Funct 11, 1845–1855. https://doi.org/10.1039/C9FO02585E
3. Jiao, A.R., Diao, H., Yu, B., et al. (2018). Oral administration of short chain fatty acids could attenuate fat deposition of pigs. PLoS One 13. https://doi.org/10.1371/JOURNAL.PONE.0196867
4. Kong, C., Gao, R., Yan, X., Huang, L., and Qin, H. (2019). Probiotics improve gut microbiota dysbiosis in obese mice fed a high-fat or high-sucrose diet. Nutrition 60, 175–184. https://doi.org/10.1016/J.NUT.2018.10.002
5. He, J., Zhang, P., Shen, L., et al. (2020). Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism. Int J Mol Sci 21, 1–16. https://doi.org/10.3390/IJMS21176356
6. Saadati, S., Naseri, K., Asbaghi, O., et al. (2023). Beneficial effects of the probiotics and synbiotics supplementation on anthropometric indices and body composition in adults: A systematic review and meta-analysis. Obesity Reviews 25. https://doi.org/10.1111/OBR.13667
7. Schönfeld, P., and Wojtczak, L. (2016). Short- and medium-chain fatty acids in energy metabolism: the cellular perspective. J Lipid Res 57, 943–954. https://doi.org/10.1194/JLR.R067629
8. Borgeraas, H., Johnson, L.K., Skattebu, J., Hertel, J.K., and Hjelmesæth, J. (2018). Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Obesity Reviews 19, 219–232. https://doi.org/10.1111/OBR.12626
9. Hu, J., Lin, S., Zheng, B., and Cheung, P.C.K. (2018). Short-chain fatty acids in control of energy metabolism. Crit Rev Food Sci Nutr 58, 1243–1249. https://doi.org/10.1080/10408398.2016.1245650
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