240 | id == 240
240 | category_id == 18
240 | category_order == 15
240 | category_name == Weight
240 | category_color == #C47AC0
240 | slug == MCM6-LCT-obesity-lactose-intolerance
240 | title == The Link Between Lactose Intolerance, Dairy & Obesity (MCM6/LCT)
240 | meta_description == One SNP in the MCM6 gene can tell if you are lactose-tolerant and more prone to weight gain. Click to learn the details.
240 | summary == <p style="text-align:justify"><strong>The ability to digest lactose can make you prone to obesity. Read this post to learn about the link between the MCM6 gene, dairy, and weight gain.</strong></p>
240 | overall_score_text == Your Obesity Score (Based on MCM6 Gene)
240 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/MCM6--Weight.jpg
240 | author_id == 9
240 | author_name == Aleksa Ristic
240 | author_title == MS (Pharmacy)
240 | author_order == 45
240 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
240 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
240 | reviewer == None
240 | medical_reviewer_id == 11
240 | medical_reviewer_name == Puya Yazdi
240 | medical_reviewer_title == MD
240 | publish_date == 2020
240 | publish_date == 7
240 | publish_date == 11
240 | avg_rating == 5.0
240 | tags_id == 186
240 | tags_name == BMI
240 | tags_id == 329
240 | tags_name == Dairy
240 | tags_id == 465
240 | tags_name == Dietary protein
240 | tags_id == 407
240 | tags_name == Indigestion
240 | tags_id == 538
240 | tags_name == Lactase
240 | tags_id == 328
240 | tags_name == Lactose Intolerance
240 | tags_id == 327
240 | tags_name == LCT Gene
240 | tags_id == 537
240 | tags_name == MCM6 gene
240 | tags_id == 75
240 | tags_name == Microbiome
240 | tags_id == 165
240 | tags_name == Obesity
240 | tags_id == 246
240 | tags_name == Probiotics
240 | tags_id == 184
240 | tags_name == Weight Loss
240 | permissions_favorite == False
240 | permissions_rate == False
240 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <table style="width: 90%; border-collapse: collapse; margin-left: auto; margin-right: auto;" border="1" cellpadding="10"> <tbody> <tr style="height: 54px;"> <td style="width: 100%; text-align: justify; height: 54px;"><span style="font-weight: 400;"><strong>Note:</strong> The <em>MCM6</em><span>&nbsp;gene is mentioned in the </span><strong><em><a href="https://get.selfdecode.com/guthealth/" target="_blank" rel="noopener">Gut Health</a> DNA Wellness Report</em></strong><span>, along with many other genes. If you're looking for a comprehensive gene-based guide to a healthy gut, make sure to check it out!</span><br /></span></td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong>What Is Lactose Intolerance?</strong></h2> <p><span style="font-weight: 400;">If you get unpleasant digestive symptoms after consuming dairy, especially milk, you're likely among 70% of lactose-intolerant people worldwide.</span></p> <p><span style="font-weight: 400;">Lactase is an enzyme that breaks down lactose into </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> and galactose, simple sugars that your intestines can absorb. If there&rsquo;s not enough lactase in the gut, undigested lactose moves into the colon, attracts water, and causes diarrhea. Lactose fermentation in the colon can cause bloating, pain, and sluggish digestion [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586575/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25625576?dopt=Abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The frequency of lactose intolerance greatly varies among different populations. It reaches up to 100% in some East Asian populations, over 80% in Africans and Arabs, and only 30% in Europeans [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Lactose intolerance occurs due to reduced lactase activity and results in digestive issues upon dairy consumption. The frequency of lactose intolerance greatly varies between populations.</span></p> <h3><strong>Genetic Background: MCM6 &amp; LCT</strong></h3> <p><span style="font-weight: 400;">Although other factors can cause lactose intolerance, genetics is the main contributor in most cases [</span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/symptoms-causes"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The </span><a href="../../../gene/lct/"><span style="font-weight: 400;">LCT gene</span></a><span style="font-weight: 400;"> encodes lactase, and it&rsquo;s active in the small intestine lining [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://ghr.nlm.nih.gov/gene/LCT"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">In most mammals, LCT becomes active before birth, remains high during the nursing period, and then takes a steep drop after weaning. Thus, most mammals become lactose intolerant once they grow up. This phenomenon is also called </span><strong>lactase non-persistence</strong><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Interestingly, lactose intolerance due to LCT gene variations (congenital lactase deficiency) is quite rare and manifests from birth. The most common type of lactose intolerance is due to variations in the </span><a href="../../../gene/mcm6/"><span style="font-weight: 400;">MCM6 gene</span></a><span style="font-weight: 400;"> [</span><a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance#genes"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">MCM6 encodes a protein that acts as the master &ldquo;switch&rdquo; for LCT activity [</span><a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance#genes"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. MCM6-related lactose intolerance appears in early adulthood and gets worse with aging. Lactase activity typically drops to 5%-10% of that in babies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The MCM6 gene encodes a protein that controls the activity of a lactase-producing gene, LCT. MCM6 variants are the most common cause of lactose intolerance in adults.</span></p> <h4><strong><em>Did you know?</em></strong></h4> <p><span style="font-weight: 400;">From an evolutionary perspective, lactose intolerance is our natural or original state. We became capable of digesting lactose past childhood about 5,000-8,000 years ago [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048992/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15114531/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Scientists suggest that lactose digestion emerged as an evolutionary advantage when humans started farming. It likely helped our ancestors survive and thrive by consuming milk. That may explain why lactose intolerance is much less common in people of European descent [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><a href="../../article/mcm6-lactose-intolerance-123/"><span style="font-weight: 400;">Read this post</span></a><span style="font-weight: 400;"> for more information about the genetics of lactose intolerance.</span></p> <h2><strong>Obesity: the Dark Side of Lactose Tolerance</strong></h2> <p><span style="font-weight: 400;">One SNP in the MCM6 gene is primarily responsible for lactose digestion in adulthood or </span><strong>lactase persistence</strong><span style="font-weight: 400;">. People with at least one copy of the &ldquo;A&rdquo; allele at </span><a href="../../../snp/rs4988235/"><span style="font-weight: 400;">rs4988235</span></a><span style="font-weight: 400;"> will likely maintain high lactase activity and enjoy milk &amp; dairy products [</span><a href="https://www.ncbi.nlm.nih.gov/snp/rs4988235#clinical_significance"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a review of 25 studies and nearly 185K participants, rs4988235-A correlates with a higher body mass index (BMI). People with this variant also consume more dairy. However, the link with BMI was significant only in older people (50+) of European ancestry [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837824/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A large Danish study tested nearly 98,000 subjects and came to similar conclusions. People carrying the &ldquo;A&rdquo; allele consumed more milk (5 vs. 3 glasses weekly) and had slightly higher obesity rates [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26156736/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Two European studies (940 Spanish and 3,575 French subjects) also found a link between this variant and body-weight measures but only in people with moderate-to-high dairy consumption [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426982/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23647908/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><strong>Note</strong><span style="font-weight: 400;">: Some papers refer to this SNP as &ldquo;-13910C&gt;T&rdquo;, where &ldquo;C&gt;T&rdquo; indicates the allele change on a negative DNA strand. Unlike them, we always report on a positive (forward) strand, where &ldquo;C&gt;T&rdquo; becomes &ldquo;G&gt;A&rdquo;.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The &ldquo;A&rdquo; allele at rs4988235 enables lactose digestion in adulthood. People with this variant tend to consume more dairy and are more prone to obesity.</span></p> <h3><strong>Limitations</strong></h3> <p><span style="font-weight: 400;">As mentioned, the effect of this SNP and lactose digestion on obesity may be limited to older people. One study failed to confirm the association in 298 children [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2887755/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. In 580 Portuguese children, it was associated with abdominal but not overall obesity when milk intake was higher [</span><a href="https://pubmed.ncbi.nlm.nih.gov/23252911/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The frequency of rs4988235-A greatly varies between populations, and it&rsquo;s not likely to have a meaningful impact on ethnicities with common lactose intolerance, such as Africans and Arabs [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837824/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In summary, this variant will have a more significant effect in people who:</span></p> <ul> <li style="font-weight: 400;"><strong>Are of European (Caucasian) ancestry</strong></li> <li style="font-weight: 400;"><strong>Have 50+ years</strong></li> <li style="font-weight: 400;"><strong>Consume more milk &amp; dairy</strong></li> </ul> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">Increased dairy consumption is the primary mechanism by which rs4988235-A can impact weight gain. Most dairy products are energy-dense and significantly contribute to total caloric intake.</span></p> <p><span style="font-weight: 400;">In support of this claim, the genetic effect was more significant in people who consumed more dairy [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426982/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23647908/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. In the mentioned review of 25 studies, increased dairy intake correlated with a higher BMI [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837824/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Lactose-intolerant people tend to avoid dairy, which might protect them from weight gain. Additionally, digestive issues and diarrhea may reduce their nutrient absorption [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20015952"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Lactose-tolerant people usually consume more dairy, which can greatly increase their caloric intake and make them prone to weight gain.</span></p> <h4><strong>Gut Microbiome &mdash; the Hidden Link</strong></h4> <p><span style="font-weight: 400;">Researchers have found that lactose-intolerant individuals carrying the &ldquo;GG&rdquo; genotype have more </span><em><span style="font-weight: 400;">Bifidobacterium</span></em><span style="font-weight: 400;"> probiotics in their guts [</span><a href="https://pubmed.ncbi.nlm.nih.gov/27694959/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to one interesting explanation, undigested lactose can act as a prebiotic in the colon and feed the beneficial bacteria. Hence, lactose-intolerant people who still consume small amounts of dairy may have a more diverse microbiome [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20559580/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Given the crucial roles of probiotics in metabolism, lactose intolerance might provide the edge for weight control [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23886977"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://medicalxpress.com/news/2014-12-intestinal-immune-body-weight.html#ajTabs"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. In animals, boosting gut </span><em><span style="font-weight: 400;">Bifidobacteria</span></em><span style="font-weight: 400;"> helped reduce belly fat [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17823788/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27711063/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with rs4988235-A may have a less diverse gut microbiome, which may negatively impact metabolism and weight control.</span></p> <p>&nbsp;</p> <h2><strong>Your MCM6 Results for Obesity</strong></h2> <p>*8452973560679955*</p> <h3><strong>SNP Summary</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong>MCM6 </strong><a href="../../../snp/rs4988235/"><strong>rs4988235</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = associated with lactose intolerance; not associated with weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = associated with normal lactose digestion and with higher obesity rates</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: Around 70% of European descendants carry at least one copy of the &ldquo;A&rdquo; allele. It&rsquo;s much less common in South Asians (21%) and Africans (5%) and nearly non-existent in East Asians.</span></p> <p>*2965147788319462*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Prevent Obesity</strong></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*3580825954220374*</p> <h3><strong>Diet</strong></h3> <h4><strong>Limit Dairy Intake</strong></h4> <p><span style="font-weight: 400;">As mentioned, higher dairy consumption is likely the culprit behind weight gain in people with rs4988235-A. Even though you can digest lactose well, try to avoid excess dairy consumption and keep your total calories under control.</span></p> <p><span style="font-weight: 400;">The link between dairy consumption and weight gain also depends on age. Adverse effects are more likely in the elderly, while children and adolescents appear to be protected [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837824/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24655317/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h5><strong>The Low-Fat Trap</strong></h5> <p><span style="font-weight: 400;">The food industry is heavily marketing low-fat dairy as a healthier option, but the latest clinical evidence has refuted these claims. Additionally, low-fat products are often higher in starch and sugar and may do more harm than good [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3795726/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742721/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">To lower your chances of weight gain, try limiting dairy intake. Avoid low-fat dairy products, as they usually aren&rsquo;t a healthier alternative.</span></p> <h4><strong>Fermented Foods</strong></h4> <p><span style="font-weight: 400;">To make up for a potential lack of microbiome diversity, you should eat probiotic-rich fermented foods [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117398/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. A healthy microbiome can reduce inflammation, support gut health, and even promote weight loss [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23886977"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://medicalxpress.com/news/2014-12-intestinal-immune-body-weight.html#ajTabs"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In animals, boosting gut </span><em><span style="font-weight: 400;">Bifidobacteria</span></em><span style="font-weight: 400;"> helped reduce belly fat and normalize inflammation and </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;"> resistance</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17823788/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27711063/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21914236/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Humans with more </span><a href="http://selfhacked.com/blog/b-animalis/"><em><span style="font-weight: 400;">B. animalis</span></em></a><span style="font-weight: 400;"> in their microbiome have lower BMIs. Daily ingestion of this probiotic strain significantly reduced BMI, total </span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;">, </span><a href="https://www.selfhacked.com/blog/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a><span style="font-weight: 400;">, and inflammatory markers in 51 people with metabolic syndrome [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826031/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374072/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27126957"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Kimchi, a fermented cabbage product, significantly increased weight loss compared to non-fermented cabbage in a study of 22 obese adults. Participants eating kimchi also had lower fasting insulin and waist circumference [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21745625/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Other non-dairy probiotic sources include [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Sauerkraut</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Pickles</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Kombucha</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Coconut kefir</span></li> </ul> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Consume more non-dairy fermented foods to make up for a lower microbiome diversity and prevent obesity.&nbsp;</span></p> <h4><strong>Avoid High-Protein Diets</strong></h4> <p><span style="font-weight: 400;">In a trial of 583 whites (Caucasians), those carrying the &ldquo;AA&rdquo; genotype at rs4988235 lost significantly more weight and fat mass in response to low-protein compared with high-protein diets [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109621/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Even though high-protein diets are generally effective for weight loss, they may not be the best choice for people with this variant. If you are one of them, limit your intake of high-protein foods, such as:</span></p> <ul> <li><strong>Cheese</strong></li> <li><strong>Cream</strong></li> <li><span style="font-weight: 400;">Meat</span></li> <li><span style="font-weight: 400;">Eggs</span></li> <li><span style="font-weight: 400;">Nuts &amp; seeds</span></li> </ul> <h3><strong>Supplements</strong></h3> <p><span style="font-weight: 400;">If you don&rsquo;t consume enough fermented foods, consider taking a probiotic supplement to enrich your microbiome.</span></p> <p><em><a href="http://selfhacked.com/blog/l-gasseri/">L. gasseri</a></em><span style="font-weight: 400;"> showed promising fat-burning properties in three more clinical trials [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23614897"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3611107/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20216555"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. In a study of 125 obese adults, </span><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">L. rhamnosus</span></em></a><span style="font-weight: 400;"> induced weight and fat loss [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21505361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a meta-analysis of 15 clinical trials, probiotic supplementation can significantly improve weight loss [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29047207/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. However, a smaller review found no significant benefits, so the research is inconclusive [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26032481/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/a6probiotic-for-weight-loss-belly-fat-metabolism/"><span style="font-weight: 400;">Read this post</span></a><span style="font-weight: 400;"> to learn more about the effects of probiotics on weight loss.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Probiotic supplementation may help you enrich the microbiome and support weight loss.</span></p>
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