Got Kefir? Everyday Wellness for Smart Weight Loss: Probiotics & Protein

In addition to other significant effects on our mental and physical wellbeing, our intestinal microbiome can substantially impact weight. The microbiome is now considered an endocrine organ (similar to how fat tissue is now deemed an endocrine organ) with wide-ranging consequences. The diversity of our guts and the ratio between favorable and unfavorable bacteria is a factor in the development and perpetuation of obesity which does not seem to garner the attention it deserves. “Dysbiosis” refers to an unhealthy microbiome where the gut population favors unfriendly bacteria and it can contribute to weight gain.

Even the term “pro-biotics”, “pro” meaning “for” and “bios”, Greek for “of life”, aptly indicates probiotics are beneficial for us. Probiotics are live microorganisms that benefit the body by helping maintain a healthy balance of bacteria. They help “crowd out” bacteria with deleterious impacts by increasing the amount and activity of health-promoting bacteria. They also help protect the integrity of the gut lining and prevent the leakage of bad bacteria into the bloodstream. Probiotics also digest food and produce certain vitamins and neurotransmitters and hormones. Favorable bacteria decrease yeast overgrowth; decrease cholesterol levels; help protect us against carcinogens; help protect against cardiovascular disease; speed healing; and generally enhance our immunity overall. Maintaining adequate levels of probiotics is also supportive of the health of your mouth, skin, lungs, urinary tract and, in women, the vagina. In other words, probiotics exert a wide range of impacts.

Probiotics can enhance weight loss efforts through a variety of mechanisms. They have been shown effective in not only decreasing overall body weight, but in decreasing relatively unhealthy belly fat in particular. Probiotics positively alter hormones having an appetite suppressant impact. They also increase fat excretion. People who have excess weight or obesity have different microbiome compositions, generally with less bacterial diversity. Excess weight is associated with dysbiosis. 

An increase in the population of beneficial bacteria in your gut is likely to result in a decrease in weight. Beneficial bacteria can consume as much as 50% of your caloric intake! Also, dysbiosis is a likely cause of  bloating, a common societal ailment. 

We can get probiotics from dietary sources or supplementation. My preference is to always get nutrients from my diet when possible. Excellent sources of probiotics include fermented foods and beverages, such as yogurt, apple cider vinegar, pickles, sauerkraut, miso and kombucha tea. 

Kefir, a fermented dairy drink, is particularly rich in a complex variety of probiotics, and is my daily source for health-promoting probiotics. Kefir is also an excellent source of protein, B vitamins, and calcium, all which can be great allies to support a healthy weight, directly and indirectly. The word “kefir” comes from the Turkish “keyif,” meaning to feel good after eating.

A healthy microbiome is not only key to a healthy weight, digestion, and gut health but also impacts inflammation, immunity, and even mood. Regular consumption of kefir has been shown to have antimicrobial, antioxidant, anti-inflammatory, and antihypertensive properties, amongst other beneficial impacts, and has shown promise in preventing or treating depression, osteoporosis, diabetes, cardiovascular disease, gut conditions, allergies, skin issues, oral conditions, and even cancer. Kefir is lower in lactose and generally better tolerated by those with lactose intolerance, myself included. There are a lot of things that can harm our microbiome and a lot of simple steps to support our microbiome. If you’re interested in learning more about this topic or more evidence-based tips for a healthy weight, you can read more about it in my book, “Eat the Cupcake, Savor the Champagne.” Consuming kefir daily is a staple in my keep it simple, sweetheart “KISS” philosophy.

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Ranjha, Muhammad Modassar Ali Nawaz, Bakhtawar Shafique, Maria Batool, Przemysław Łukasz Kowalczewski, Qayyum Shehzad, Muhammad Usman, Muhammad Faisal Manzoor, Syeda Mahvish Zahra, Shazia Yaqub, and Rana Muhammad Aadil. 2021. "Nutritional and Health Potential of Probiotics: A Review" Applied Sciences 11, no. 23: 11204. https://doi.org/10.3390/app112311204

Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio Mdo CG. Milk kefir: nutritional, microbiological and health benefits. Nutrition Research Reviews. 2017;30(1):82-96. doi:10.1017/S0954422416000275