Best Probiotics for Weight Loss for Women

As you hit your 40s, your metabolism changes and stubborn belly fat can feel impossible to shift. Emerging research shows that certain probiotics may help support weight management, help reduce belly fat, improve gut health, and even balance hormones. Discover which strains could make a real difference for your body and wellbeing, based on the latest research. 

Disclaimer: This post is for informational purposes only. Please discuss your health concerns with your care provider and consult them before taking any supplements to avoid disease and drug interactions.

Overview of the Best Probiotics for Weight Loss for Women 

• General Weight & Fat Loss – L. curvatus HY7601 + L. plantarum KY1032, L. gasseri SBT2055, L. plantarum strains: reduce body weight, belly/visceral fat, BMI; improve gut diversity and metabolism.
  
  
• Women-Specific Strains – L. rhamnosus CGMCC1.3724, BPL1, multi-strain blends: stronger effects in women, supporting menopause, PMS, fertility, and weight management.
  
  
• Gut & Metabolic Support – B-420, L. reuteri NCIMB 30242 (get it here), B. coagulans BC99: enhance gut barrier, microbiome balance, cholesterol/bile metabolism.
  
  
• Next-Gen/Postbiotic Strains – Akkermansia muciniphila, Christensenella minuta, Hafnia alvei: reduce fat mass, improve satiety, support glucose and metabolic health.

Microbiome Plus+ solutions: L. reuteri NCIMB 30242 for cholesterol and bile metabolism support, 40 Billion Probiotic Blend with Prebiotics for restoring digestive health, nutrient absorption, and overall women’s health. 

The Link Between Gut Health and Weight Loss

The link between gut health and weight loss is no longer just a scientific theory. From clinical experience to many published studies, the data is clear: your gut health can impact your weight (Noor et al., 2023). 

Why Are Women’s Gut and Weight Complaints Often Dismissed? 

Gut health is crucial for overall health and well-being, especially in women. Women are more likely than men to experience abdominal pain, bloating, constipation, diarrhea, and more severe IBS symptoms (Houte et al., 2018; Fan et al., 2024). 

Yet, women’s gut complaints are more likely to be dismissed or minimized by healthcare professionals compared to men’s, as revealed in a study from Ireland. Somehow, the gut pain and struggles women experience are viewed as less worthy of care, leading many women to delay getting adequate and holistic help (Windrim et al., 2024).  

Many women who struggle with gut health also have trouble losing excess weight, creating additional stigma related to being overweight. This can create added stress and delay proper care, as outlined in one US analysis (Phelan et al., 2015). 

It’s not just about diet, either, although diet is an important factor. Yet, many women who experience gut complaints and weight struggles eat clean and healthy. But with underlying inflammation, compromised gut barrier integrity, and hormonal shifts, women need more than generic diet and supplement recommendations. 

If this sounds familiar, one of the key areas you should be aware of is your gut microbiome. If your gut microbiome is dysbiotic, maintaining a good nutrient status and losing weight in a healthy way can be a real challenge. 

Healthy Weight Loss Starts with a Healthy Gut Microbiome 

Poor gut health is almost always linked to gut microbiome imbalances that can affect everything from how your body absorbs nutrients, burns calories, handles inflammation, and metabolizes hormones to your appetite and satiety (Noor et al., 2023; Hussain et al., 2021; Yu et al., 2024).

Your gut microbiome can impact your weight and fat mass by affecting (Ali et al., 2025; Cross et al., 2023; Knevevic et al., 2020; Margolis et al., 2021). 

• How much fat your body produces, stores, or burns 
• Your inflammation levels
• Your sex and thyroid hormone levels, which can impact your metabolism and weight gain
• Your mental health, which can impact your ability to lose weight 

The gut microbiome secretes gut hormones and short-chain fatty acids that can influence the “browning” of your fat tissues. This is a process that turns your white fat (which stores energy) into beige or brown fat (which burns energy to produce heat) (Ali et al., 2025). 

Your gut microbiome plays a role in metabolizing and recycling your sex hormones. It can affect how you absorb nutrients, while increased intestinal permeability (“leaky gut”) can allow antigens to pass more easily into your bloodstream. This can trigger autoimmune and other thyroid conditions (Cross et al., 2023; Knevevic et al., 2020).

That’s why optimizing your gut health is the first step to better overall health, and weight loss often follows. Aside from supporting healthy weight loss, a healthy gut can also improve your energy, mood, and hormonal health (Cani & Knauf, 2016). 

Are You a Visual Learner? Check out this infographic:

Is There a Type of Gut Dysbiosis that Causes Weight Gain?

Gut dysbiosis plays a big role in weight gain and obesity (Ali et al., 2025). 

Although no one gut dysbiosis signature causes weight gain, there are several patterns to look out for. Weight and fat gain have been linked to the following gut microbiome imbalances in studies (Ali et al., 2025; Breton et al., 2022; Waldram et al., 2009; Crovesy et al., 2020; Breton et al., 2022):

• Lower overall gut microbiome diversity and abundance
• More Oscillospor, Riknellacea, Roseburia, Prevotellacea, and Coriobacetriaceae
• Fewer Akkermansia, Lactobacillus, Bifidobacterium, and Christensenella
• Possibly higher Firmicutes/Bacteroidetes ratio in some individuals 

Scientists think that these gut microbiome changes can cause white fat cells to go from normal to super size, which promotes fat gain and inflammation (Ali et al., 2025). 

You may find it helpful to get a gut microbiome analysis, especially if you’ve been struggling with gut issues and weight gain for a long while. This can help you identify what may be worth addressing in your gut microbiome in a more personalized way. 

Additionally, poor sleep, hormonal imbalances, genetics, medications, diet, and low activity can all contribute to weight gain and unhealthy gut microbiome changes  (Ali et al., 2025). 

Watch out for microbiome-disrupting factors in your lifestyle. These may include chemical pollutants, processed food, a diet low in fiber and nutrients, and artificial light and heating/cooling systems (Gagliardi et al., 2018; Rinninela et al., 2019).

To sum it up—gut dysbiosis is linked to weight gain and obesity, with patterns like lower diversity, fewer beneficial bacteria, and more inflammation-promoting microbes. 

The Weight-Loss Gut Microbiome and GLP-1

Scientists are trying to map out the gut microbiome associated with weight loss.  

In a 2025 animal study published in Nature Microbiology, scientists discovered a new class of weight-busting polypeptides called RORDEP1 and RORDEP2. These peptides are produced by our own gut bacteria, Ruminococcus torques, which are higher in leaner individuals. (Fan et al., 2025). 

These peptides are similar to irisin, a human hormone released during exercise that promotes fat "browning." Irisin helps us burn fat and supercharges metabolism (Fan et al., 2025). 

Giving RORDEP peptides to mice increased GLP-1 and PYY, which are key satiety hormones. GLP-1 has gotten lots of hype since GLP-1 agonist drugs were approved for obesity, but the research on probiotics for increasing GLP-1 is still in the early stages (Fan et al., 2025). 

This means that our gut microbes may be able to adapt to produce bioactive compounds that  “mimic” the effects of exercise. New research may reveal probiotic strains that can help create a weight-loss microbiome, which may help people lose weight more easily while becoming metabolically healthier. 

In short—certain gut bacteria can produce peptides that boost fat burning, metabolism, and satiety, pointing to the potential of probiotics for weight-loss support. 

Does a Higher Firmicutes/Bacteroidetes Ratio Cause Weight Gain?

You might have heard of the Firmicutes/Bacteroidetes (F/B) ratio and its link to weight gain. Many people who want to lose weight are afraid that their probiotics might increase their F/B ratio and contribute to weight gain. Yet, the science on how much the F/B ratio affects weight gain is scant. 

In one study, people with an F/B ratio of  ≥1 were 23% more likely to be overweight than those with an F/B ratio of <1 (Crovesy et al., 2020; Breton et al., 2022). Other studies found no link between the F/B ratio and excess body weight, suggesting age and gender may be more important (Ali et al., 2025).

Other changes in the gut microbiome can affect this ratio, and a lower F/B ratio is not always better. For example, a healthy gut microbiome is usually very low in Proteobacteria. Higher levels are linked with dysbiosis and inflammatory bowel disease (IBD), although Proteobacteria decrease Firmicutes (Shin et al., 2015).  

That’s why it can be more useful to examine which probiotic strains have been proven to be helpful for weight loss in clinical studies without stressing about the F/B ratio (Ali et al., 2025). 

The bottom line: the research on the link between the F/B ratio and weight gain is mixed, and other gut changes can be more important. Focusing on probiotic strains proven to support weight loss is often more helpful. 

Can Probiotics Help You Lose Weight?

Probiotics May Help, But They Can’t Replace Lifestyle Changes

Yes, several probiotics have been researched for supporting weight loss. However, probiotics can’t replace lifestyle and diet changes. They can help by supporting a healthy gut microbiome and metabolism. 

If you’re looking to lose weight, it’s important to also clean up your diet and make healthy lifestyle changes that will help you reach your goal. It’s equally important to tackle other health issues you may be experiencing, like thyroid, hormonal, or metabolic imbalances. 

While there are several probiotic supplements you can try yourself, finding an integrative practitioner who can support you can make a more positive impact. 

“If someone's gut is off, I will generally go through a protocol to heal their gut based on what I find—such as increasing fiber and removing pathogens,” says Thomas Prather, a California-based Licensed Dietitian Nutritionist practicing Functional Nutrition. “But in a general sense, I've used B-420 along with Akkermansia with benefit. They both have research behind them regarding weight loss,” he adds. 

Thomas also discusses how probiotics can be tailored to different life stages in women. “In earlier years, I would add probiotics that help with vaginal health. This is more important in menstruating women, as the vaginal and gut microbiomes are affected by hormonal fluctuations,” he says. 

“After menopause, I focus on general gut health more often. Sometimes I will use strains that also focus on brain and mental health, as postmenopausal women often benefit from extra brain support,” Thomas explains.   

Remember: probiotics can support weight loss by promoting a healthy gut and metabolism, but they work best alongside diet, lifestyle, and targeted health interventions. The right probiotic strains can be tailored to your life stage and overall health needs.

What Are the Best Probiotics for Weight Loss for Women?

There is no one best probiotic strain for weight loss, but several have shown promising results in clinical or preclinical studies. Strains with research to back them up have been explored for effects on overall weight loss, fat loss, belly fat loss, glucose control, and metabolism. 

Lactobacillus Probiotics

Lactobacillus strains are leading as the best researched probiotics for weight loss (Stojanov et al., 2020). 

Lactobacillus curvatus HY7601 and Lactobacillus plantarum KY1032 combination: Overweight people taking this combination experienced reductions in body weight, belly fat, and waist circumference in two clinical trials. This probiotic blend also improved gut microbiome diversity, increased beneficial gut bacteria, and boosted the “weight loss hormone” adiponectin in one of the trials (Mo et al., 2022; Kim et al., 2017). 

Lactobacillus gasseri SBT2055: This strain reduced belly fat, waist circumference, and body weight in a clinical trial in overweight adults (Kadooka et al., 2010). In another trial where it was given in fermented milk, people with visceral fat experienced a reduction in abdominal adiposity, along with reduced BMI, waist, and hip circumferences (Kadooka et al., 2013). 

Lactobacillus rhamnosus CGMCC1.3724: One systematic review found that this strain was efficient in reducing weight in obese women but not in men (Rouxinol-Dias et al., 2016; Sanchez et al., 2014). 

Lactobacillus plantarum: studies suggest various strains may reduce body weight, BMI, belly fat, inflammation, and metabolic parameters. Combining several strains seems to work best (Li et al., 2024). 

Lactobacillus reuteri J1: being researched for weight loss, reducing fat mass, and improving insulin sensitivity in animal studies (Ali et al., 2025).

Lactobacillus reuteri is a probiotic species with many specific strains that have different health effects. Our Lactobacillus reuteri NCIMB 30242 has been researched for supporting healthy cholesterol levels and bile metabolism, which may be helpful for people with excess weight and high cholesterol.

Key insight: Belly fat is not just about appearance. Deep-seated belly fat is called visceral fat. This type of fat surrounds vital organs and poses a big heart disease and overall health risk. More superficial fat that’s under the skin and which you can pinch is called subcutaneous fat. Subcutaneous fat can be bothersome, but it’s not as dangerous for your health and is easier to target with diet and exercise (Emamat et al., 2024). 

Bifidobacterium Probiotics

The two most promising Bifidobacterium probiotics for weight loss are:

BPL1: Bacillus animalis subsp. lactis CECT 8145 (known as BPL1) reduced fat content in clinical trials, with better effects in women than in men. This probiotic strain was used both live and as a postbiotic (heat-killed cells). It seemed to work by increasing gut Akkermansia (Pedret et al., 2019). 

B-420: Bacillus animalis subsp. lactis CECT 420 (known as B-420) was investigated in both preclinical and clinical studies for weight loss. B420 with or without a fiber reduced body fat, waist circumference, and energy intake in healthy volunteers. B-420 also helps rebalance the gut microbiome and strengthen the gut lining. It’s among the most popular probiotics for weight loss support (Stenman et al., 2016; Uusitupa  et al., 2020). 

Several other Bifidobacterium strains had weight loss effects in animals, but they still haven’t been through human trials. 

Bacillus coagulans

Bacillus coagulans BC99: a promising new probiotic that reduced body weight in overweight individuals in clinical trials while improving gut microbial diversity (Wang et al., 2025). This probiotic strain is soil-based and spore-forming, which makes it stable and resistant to stomach acid. 

Akkermansia Probiotics 

Akkermansia muciniphila WST01: technically a postbiotic (the live bacteria are pasteurized, a.k.a. rendered dead with heat); this strain is emerging as the most popular choice for weight loss support. Clinical research reveals that it can reduce weight and fat mass, improve metabolism, and colonize the gut. It’s also showing promise for people with obesity and type 2 diabetes (Zhang et al., 2025). 

While results are promising, research suggests Akkermansia may be less effective in people who already have high levels of it in their gut. This means checking your gut microbiome first could help determine whether Akkermansia is the right probiotic choice for you (Zhang et al., 2025). 

Akkermansia can produce short-chain fatty acids (SCFAs), branched-chain fatty acids (BCFAs), and other compounds that feed other beneficial bacteria and support metabolism. However, it degrades gut mucin and can compromise the gut barrier if not paired with a diet high in dietary fiber, based on the latest research (Tingler et al., 2025). 

Despite the buzz, there are several reasons to be cautious with Akkermansia until more data come out. 

Researchers warn about Akkermansia supplementation in people with inflammatory bowel disease (IBD) and in those with hormonal conditions like polycystic ovary syndrome (PCOS) and endometriosis, which can increase the risk of IBD (Chiantera et al., 2023)

They also highlight that the gut microbiome of people with Parkinson’s disease and multiple sclerosis is high Akkermansia municiphila, and supplementation warrants caution (Chiantera et al., 2023). 

Pro tip: It’s best to supplement with Akkermansia for weight loss support alongside a diet high in fiber and if you already know that you don’t have enough of it in your gut. Avoid if your diet is low in fiber or if you have IBD, PCOS, or endometriosis. 

Christensenella and Hafnia Probiotics

Along with Akkermansia, Christensenella minuta and Hafnia alvei strains are considered to be next-generation probiotics for weight loss. Thanks to new technologies, probiotic strains belonging to these species were discovered to be less abundant in people with obesity and its associated disorders (Vallianou et al., 2023). 

Both Christensenelle and Hafnia have been through animal studies, which suggest weight loss and fat loss benefits (Ignatyeva et al., 2024; Vallianou et al., 2023). 

Christensenelle minuta DSM33407: shows promise in animal models of obesity (Mazier et al., 2021). This strain is found as an ingredient in some probiotic blends with Akkermansia. 

Hafnia alvei HA4597: improved weight loss, feelings of fullness, and hip circumference in a clinical trial in overweight people on a moderate hypocaloric diet (Déchelotte et al., 2021). This strain produces an “anorexigenic mimetic protein,” which reduces appetite and increases satiety (Vinot et al., 2022). It’s also being researched for weight loss and glucose control in people who have undergone bariatric surgery (Ismael et al., 2023). 

Hafnia alvei HA4597 is considered to be a precision probiotic, and it’s available to purchase, often in blends with zinc and chromium. 

How Can Probiotics Help You Lose Weight?

Probiotics may act on the following mechanisms in the body to support weight loss (Ali et al., 2025; Vallianou et al., 2023; Vinot et al., 2022):

• Stimulating fat browning, helping burn more calories and more fat
• Increasing gut Akkermansia, linked with weight loss and better energy use in the body
• Improving metabolic health, helping with sugar and insulin balance  
• Improving hormonal health, supporting metabolism and weight loss
• Increasing GLP-1 (possibly), which may reduce appetite 
• Amplifying satiety signals (possibly), which may help reduce cravings and overeating  
• Strengthening the gut barrier, which may support overall gut health and nutrient absorption 
• Fighting chronic low-grade inflammation (possibly), which makes your metabolism more efficient 

Tailoring Probiotics to Every Stage of a Woman’s Life

Female physiology and the gut microbiome change dramatically across life stages. The future of personalized wellness should reflect this, tailoring probiotics to each phase for optimal results.

Your gut and metabolism differ not only with age, but also during pregnancy, postpartum, perimenopause, and menopause, when some of the most significant shifts occur (Siddiqui et al., 2022). 

Estrogens and gut microbiota influence obesity independently and together, shaping weight, fat storage, and reproductive health. The microbiota acts like an endocrine organ. It metabolizes hormones, alters gene expression, and affects your hormonal health and overall wellness (Hussain et al., 2021).

Probiotics for Weight Loss for Women Under 40 

Certain probiotics may be better suited for premenopausal women who also want to improve strength, support fertility, or tackle UTIs.  

In one study, probiotics improved PMS and menstrual symptoms while HIIT training improved strength and endurance. A three-strain probiotic blend was used (containing  Bifidobacterium longum subsp. longum OLP-01, L. plantarum PL-02, and Lactococcus lactis LY-66) (Yang et al., 2025).

Vaginal probiotics can also play an important role in maintaining vaginal and UTI health in women (Krog et al., 2022). To read more about probiotics for UTIs and yeast infections, read our in-depth guide. 

Some Lactobacillus-based probiotics are also being researched for improving pregnancy rates and reducing inflammation, which can help with weight loss (Patki et al., 2025)

Probiotics may also contribute to weight loss and improved fertility in women with PCOS. Studies have shown that multi-strain probiotic supplementation can help reduce body weight, BMI, and fat mass in women with PCOS (Calcaterra et al., 2023). 

For women under 40, probiotics can be tailored to help support weight loss and fertility, help with PCOS, reduce PMS and menstrual symptoms, and improve vaginal and UTI health.

Probiotics for Menopause Weight Loss & Women Over 50

Menopause-related microbiome shifts may promote weight gain, suggesting that restoring balance could support weight loss (Becker & Manson, 2020). To read about probiotics for menopause in detail, be sure to check out this post packed with research and expert insights.  

To sum it up, the following probiotic strains show promise for menopause weight loss:

Sanprobi Barrier (multi-strain probiotic with Bifidobacterium bifidum W23, Bifidobacterium lactis W51, Bifidobacterium lactis W52, Lactobacillus acidophilus W37, Lactobacillus brevis W63, Lactobacillus casei W56, Lactobacillus salivarius W24, Lactococcus lactis W19, and Lactococcus lactis W58): improved weight loss and follicle-stimulating hormone (FSH) levels in a clinical trial (Szydłowska et al., 2021). 

Lactobacillus strains help increase gut bacterial diversity and improve metabolic and overall health in menopausal women. Lactobacillus probiotics are especially important for postmenopausal women, as Lactobacillus levels drop in menopause (Liaquat et al., 2025; Chen et al., 2022; Park et al., 2023). 

Lactobacillus rhamnosus CGMCC1.3724: found to be better at reducing weight in obese women compared to men (Rouxinol-Dias et al., 2016; Sanchez et al., 2014). 

BPL1: reduced fat mass more effectively in women than in men (Pedret et al., 2019). 

Bifidobacterium longum 15M1: shows promise in animal models of menopausal weight gain, but human studies are needed (Chen et al., 2021). 

In short—certain Lactobacillus probiotics, BPL1, and multi-strain probiotics may help support menopausal weight loss, improve metabolism, and restore gut balance.

FAQs

Can Some Probiotics Cause Weight Gain?

Most human studies show that probiotics are not linked to weight gain in adults. Most probiotic strains are linked with weight loss or have neutral effects on weight in adults. Only one meta-analysis found that Lactobacillus acidophilus was associated with modest weight gain in humans (Million et al., 2012; Guo et al., 2015). 

Overall, while it’s important to select a probiotic proven to support weight loss, you don’t have to worry about weight gain with probiotic use in general. 

However, if you take a random probiotic strain or the wrong dosage, you’re likely to get no effect. 

What Probiotics Help You Lose Weight and Burn Fat?

L. curvatus + L. plantarum, L. gasseri, and L. plantarum strains may help reduce body weight and belly/visceral fat. B-420, L. reuteri NCIMB 30242, B. coagulans, Akkermansia, Christensenella, and Hafnia may also improve fat metabolism and fat burning. 

What Probiotics Help Reduce Belly Fat and Bloating?

Different probiotic strains may target belly fat and bloating. 

Lactobacillus curvatus HY7601 + Lactobacillus plantarum KY1032, Lactobacillus gasseri SBT2055, and Lactobacillus plantarum strains may reduce belly fat. 

Lactobacillus strains in general have been linked to better digestion, less bloating and gas, and healthier cholesterol levels. They help rebalance and replenish the gut microbiome. Among them is Lactobacillus reuteri NCIMB 30242, which has been through 7 clinical trials for supporting normal LDL cholesterol, gut, and heart health (Agah et al., 2020; Ringel-Kulka et al., 2011; Di Cerbo et al., 2016). 

Which Probiotic Is Best for Metabolism?

The strain with the strongest evidence for improving metabolism is Akkermansia muciniphila WST01 (pasteurized/postbiotic form). Akkermansia may help with fat metabolism, glucose control, insulin sensitivity, and energy balance.

How Long Does it Take for Probiotics to Help You Lose Weight?

Most probiotic clinical trials found beneficial weight loss results after 12 weeks, although some studies gave probiotics for 6 months (Mo et al., 2022; Pedret et al., 2019). 

As a rule of thumb, you should take probiotics for at least three months to start experiencing weight loss benefits and gut microbiome shifts. 

When Should I Take Probiotics for Weight Loss?

For weight loss, timing isn’t as critical as consistency. Make sure to take your probiotic daily, preferably at the same time every day. It’s also best to take probiotics with food, and light meals high in prebiotic fiber help maximize the benefits. 

What is the Best Lactobacillus gasseri Probiotic for Weight Loss?

Lactobacillus gasseri SBT2055 is the strain with the most research to back up its use for weight loss. If this is the strain you want to use, be sure to check the supplement label to make sure it contains it. 

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