These Foods Could Help You Lose Weight, New Study Suggests

New research suggests that your cup of yogurt may support weight management and heart health.

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• A study suggests that foods containing live microbes are associated with lower body weight.
• Researchers also found that these foods were linked to lower insulin levels and higher HDL cholesterol.
• Foods with live microbe content include yogurt, raw fruits and fresh vegetables.

If you’re trying to drop a few pounds, yogurt, fresh fruit and raw vegetables are probably already on your shopping list. But a new study suggests these foods may help with weight management in more ways than one. Researchers at the University of Newcastle in Australia found that adults who ate more foods estimated to be rich in live microbes had significantly lower body weight, BMI and waist circumference than those who ate fewer of these foods. They also had lower fasting insulin levels and higher HDL (“good”) cholesterol, both of which are key markers of heart and metabolic health.

The study, published in the journal Nutrition Researchis the first to examine the connection between live microbe intake and chronic disease risk factors in an Australian population. While previous research using large U.S. datasets has hinted at similar benefits, this study reinforces the idea that the beneficial bugs living in and on your food—not just the nutrients listed on the label—could have real implications for your weight and cardiovascular health.

How Was This Study Conducted?

Researchers at the University of Newcastle in Australia first built a database that categorized more than 200 commonly consumed Australian foods and beverages by their estimated live microbe content. Foods were sorted into three groups based on how many viable microorganisms they likely contain: low (think: cooked, canned or heavily processed foods), medium (such as raw, unpeeled fruits and vegetables) and high (like yogurt and other unpasteurized fermented foods).

The researchers then applied their database to dietary data from 58 healthy adults recruited from the Newcastle region of Australia. Participants filled out a food frequency questionnaire about what they’d been eating over the previous three to six months. The research team also collected objective health measurements, including body weight, BMI, waist circumference, blood pressure, fasting blood sugar and insulin levels, cholesterol levels and markers of inflammation.

Because the number of foods classified as having high live microbe content was limited, the researchers combined the medium and high groups into one category for statistical analysis. They then used statistical methods, adjusted for factors like gender, smoking status and total energy intake, to find out how eating more of these microbe-rich foods related to various health markers.

What Did the Study Find?

Researchers found that people who reported eating more foods from the medium-to-high live microbe group had significantly lower body weight, BMI, waist circumference and fasting insulin levels. They also had higher levels of HDL cholesterol—the type often referred to as “good” cholesterol because it helps remove other forms of cholesterol from your bloodstream and is associated with lower cardiovascular disease risk.

Interestingly, the researchers also found a connection between eating more foods from the medium and combined medium-to-high groups and lower levels of two inflammatory markers—interleukin-6 (IL-6) and C-reactive protein (CRP)—both of which are linked to a higher risk of heart disease and other chronic conditions. However, these associations with inflammation did not remain statistically significant after the researchers adjusted for additional variables.

On the flip side, the study found no significant link between live microbe intake and fasting blood sugar, total cholesterol, LDL cholesterol, triglycerides or a marker of inflammation called TNF-alpha.

There are a few important limitations to keep in mind. This was a cross-sectional study, meaning it looked at a snapshot in time, so it can’t prove that eating more live-microbe–rich foods caused better health outcomes—only that the two are associated. The sample size was also relatively small at 58 people, and participants were predominantly white women, which limits how broadly the findings can be applied. Plus, dietary intake was self-reportedwhich always leaves room for error.

How Does This Apply to Real Life?

Even though more research is needed, this new research adds to a growing body of evidence suggesting that eating foods rich in live microbes could be a simple, enjoyable way to support your health. The good news? You don’t need to make drastic changes to your diet to reap potential benefits. Many of the foods linked to these positive outcomes are probably already on your radar—or even in your fridge.

Here are a few easy ways to boost your intake of live microbe–rich foods:

• Add yogurt to your routine. Yogurt was the standout in the high–live microbe category in this study. Choose varieties with live and active cultures, and try it in smoothies, parfaits or as a base for dressings and dips.
• Eat your fruits and veggies raw when you can. Raw, unpeeled produce like apples, berries, carrots, celery and leafy greens fell into the medium–live microbe category. Enjoying a side salad, snacking on fresh fruit or tossing raw veggies into a wrap are all easy wins.
• Explore fermented foods. While this study primarily looked at yogurt as a high–live microbe food, other fermented options like kefir, sauerkraut, kimchi and miso are also rich in beneficial microbes and are worth incorporating into your meals.
• Think variety. This study found that the medium live microbe group was mostly made up of fruits and vegetables, while the high group included fermented foods. Eating a wide range of these foods ensures you’re getting a diverse array of beneficial microbes.

Our Expert Take

A new study in Nutrition Research suggests that eating more foods containing live microbes—particularly yogurt, fresh fruits and raw vegetables—is associated with lower body weight, BMI, waist circumference and insulin levels, as well as higher “good” HDL cholesterol in healthy adults. While this was a small, exploratory study and more research is needed to confirm these findings, it’s a promising reminder that loading up on fresh produce and fermented foods may do more for your health than you think. If you’re looking for personalized dietary guidance, consider meeting with a registered dietitian who can help you build a plan that works for your lifestyle and goals.