Sip on one of these probiotic beverages for a daily dose of good bacteria to improve your gut microbiome and health!
Ready to ditch your soda habit? Or perhaps you simply want to improve your diet? Then, it might be time to incorporate probiotic drinks into your daily routine. Not only do they taste great (and are a great alternative to soda), but they also support digestion and gut health.
Probiotic beverages introduce good bacteria into your system, just the same as sauerkraut, miso, yogurt, or tempeh, but are more portable and convenient.
Take kefir, for example. You can enjoy it as is or mix it into smoothies, protein shakes, oatmeal, or homemade ice cream. It's a lot more versatile than sauerkraut and has a sour, tangy flavor that will cool down.
These beverages contain probiotics or a combination of prebiotics and probiotics—plus other nutrients that can benefit your health. If you’re looking for drinks rich in prebiotic fibers, try any on this list!
Here's what you should know about probiotic drinks.
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What Are Probiotics?
Probiotics are live microorganisms that help repopulate the gut with good bacteria. They occur naturally in some foods and are added to others.
The human gut is home to around 100 trillion microbes, including thousands of bacterial species. Some of these bacteria help turn food into energy and keep your digestive system running smoothly. They also play a key role in:
- Immune function
- Enzyme production
- Drug metabolism
- Nutrient absorption
- Appetite control
- Energy metabolism
For example, Oxalibacterium formigenes protect against kidney stones by regulating oxalic acid metabolism. This compound occurs naturally in leafy greens, nuts, and other plant-based foods and can increase the risk of renal lithiasis in some people.
Bacteroidetes and Firmicutes help your body break down dietary fiber, antioxidants, and other nutrients. Bacillus and Bacteroides fragilis, on the other hand, support immune function.
Your gut also contains harmful bacteria, such as Enterococcus faecalis, Clostridium difficile, and Escherichia coli. These pathogens can multiply and cause gut flora imbalances, which may lead to obesity, diabetes, heart disease, inflammatory conditions, or even cancer.
A diet rich in probiotics can help reduce the risk of disease by balancing the bacteria in your gut – helping the good guys keep the bad ones at bay.
For instance, probiotic beverages may contain Lactobacillus and Bifidobacterium species. These microorganisms can support immunity, stop or reduce diarrhea, and protect against infections.
Probiotics vs. Prebiotics: What's the Difference?
Take probiotics and prebiotics together to fully reap the benefits. The latter are dietary fibers, polyphenols, or other nutrients that feed the good bacteria in your gut.
A good example is the prebiotic fiber inulin, which occurs naturally in chicory root, garlic, onions, leeks, and other plant-based foods.
This nutrient can improve bowel function and prevent constipation. It also regulates fat metabolism, blood sugar levels, and body weight while decreasing inflammation. In the long run, inulin may lower the risk of colon cancer and enhance mineral absorption.
However, the benefits of prebiotics go beyond better digestive health.
These compounds may also improve memory and cognition, reduce bad cholesterol levels, and enhance calcium absorption. They have also been linked to a lower incidence of irritable bowel syndrome, Crohn's disease, and atopic dermatitis.
Kombucha and other beverages can sometimes contain both probiotics and prebiotics. Here are our favorite picks.
Kefir
This fermented milk drink is naturally rich in probiotics, amino acids, zinc, iron, copper, and B-complex vitamins. When consumed regularly, it may improve gut health and reduce inflammation, notes a 2020 review published in the journal Nutrients.
The bioactive compounds in kefir protect against cancer, diabetes, and oxidative stress. Some also promote heart health by keeping your cholesterol levels in check.
Most studies were conducted on animals or in vitro, so their findings may not apply to humans. But even so, kefir remains one of the best probiotic sources, delivering up to 61 strains of beneficial microbial species.
Pros
- Rich in probiotics and antioxidants
- Promotes bone health due to its high calcium content
- Has anti-inflammatory properties
- Easy to incorporate into recipes
Cons
- May cause digestive upset
- Not suitable for vegans and people with lactose intolerance
- Contains traces of alcohol
Water Kefir
Kefir is made by fermenting milk with kefir grains, which consist of beneficial bacteria and yeasts. But since it's a dairy product, it's not suitable for vegans or people who are lactose intolerant or allergic to dairy.
If you're looking for a dairy-free alternative, try out tibicos, or water kefir.
This probiotic beverage is made with kefir grains and sugar water, so it fits into vegan diets. It's also a good source of L. casei, L. harbinensis, B. psychraerophilum, and other live bacteria that promote gut health.
According to a recent review, water kefir may protect against oxidative stress, inflammation, and liver disease. At the same time, it supports immune function and inhibits some intestinal pathogens.
It's worth mentioning that water kefir may contain fruit juice, dried fruits, or other ingredients that give it a refreshing taste. The beverage is slightly sweet and tangy, with a little carbonation.
Pros
- Vegan-friendly
- High in antioxidants
- May be lower in sugar than milk kefir
- Support gut, liver, and immune system health
- Can be a good substitute for soft drinks
Cons
- Less nutritious than milk kefir
- May cause bloating
- Contains a small amount of alcohol
Kombucha
Kombucha is a fermented drink made from sugar, tea, and a symbiotic culture of bacteria and yeast (SCOBY). It's also referred to as the "Elixir of Life," Manchurian tea, or t'chai from the sea.
This fizzy beverage has been around since 220 BCE. What makes it stand out is its high content of probiotics, phytonutrients, and antioxidants, explains a 2023 review featured in Chinese Herbal Medicines.
As the researchers note, kombucha exhibits anti-inflammatory, anti-cancer, and antimicrobial properties. It also supports heart health and may reduce diabetes risk, among other benefits. Its high antioxidant content makes it ideal for people exposed to oxidative stress, such as smokers and those living in polluted areas.
By sipping on kombucha, you'll reap the health benefits of tea and probiotics. Plus, it's a delicious way to stay hydrated and satisfy your sweet tooth.
Pros
- Contributes to a healthy gut microbiome
- Rich in flavonoids and other phytonutrients
- Hydrating and low in calories
- Available in a wide range of flavors
Cons
- Some brands are high in sugar
- Contains small amounts of alcohol
- May cause stomach upset
Note that many stores sell raw, unpasteurized kombucha. This drink is more nutritious and higher in probiotics than its processed counterpart, but it may not be safe for pregnant women and people with weak immune systems.
Probiotic Water
This hydrating beverage consists of spring water, live bacteria, natural flavors, and stevia or other sweeteners. Some brands contain vitamins and electrolytes, too.
Probiotic water has a similar composition as probiotic sodas, but it's not carbonated. It also tends to be less sweet and more refreshing. However, its flavor and ingredients vary from brand to brand.
For instance, one brand of probiotic water delivers two billion live cultures per serving and has only 20 calories.
By comparison, some yogurt brands contain around 100 million cultures per gram, or 17 billion cultures per serving (6 oz), at the time of manufacturing.
But unlike yogurt, probiotic water is dairy-free and less perishable. Plus, you can take it with you anywhere, whether you're heading to the gym or going on a road trip. It will quench your thirst, replenish your electrolytes, and keep your gut happy.
Pros
- Good source of probiotics
- May contain vitamins and electrolytes
- Refreshing and hydrating
- Available in various flavors
- Has little or no sugar
- Dairy-free and vegan-friendly
Cons
- Sensitive to cold temperatures
- More expensive than other sources of probiotics, like kefir or yogurt
- Has a lower bacteria count than most probiotic foods and supplements
Probiotic Soda
Probiotic sodas are soft drinks with live bacteria. Some taste just like regular soda and come in a variety of flavors, such as grape, strawberry, or mango. You can also opt for prebiotic drinks, which boast large doses of inulin.
These carbonated beverages are more or less healthy, depending on the ingredients used.
For example, some contain a lot of sugar or artificial sweeteners. Ideally, choose those with less than 5 grams of added sugar per serving.
To date, there are no studies on probiotic soda. But since these drinks are rich in probiotics, prebiotics, or both, they support gut health and digestive function. Plus, they're hydrating and low in calories.
Pros
- Available in a wide range of flavors
- Contain billions of colony-forming units (CFUs) of live bacteria per serving
- Palatable and low in calories
- Can be a good substitute for traditional soda
Cons
- Some brands are high in sugar
- May cause gas, bloating, or digestive distress
- Not as budget-friendly as most probiotic foods
Drinkable Yogurt
Drinkable yogurt is an umbrella term for lassi, ayran, and other yogurt-based beverages. Although its composition varies from brand to brand, it generally consists of milk, active cultures, and other ingredients, like fruit and honey.
This beverage has similar nutritional value to traditional yogurt and contains the same beneficial bacteria, such as Lactobacillus delbrueckii subsp. bulgaricus, Streptococcus thermophilius, and others.
In a 2022 study, L. bulgaricus was shown to reduce weight gain and improve metabolism in obese mice. It also improved their immune response, insulin levels, and blood lipids.
S. thermophilius, on the other hand, may protect against cancer and inflammation, per a 2020 review published in the journal Nutrients. Moreover, it stimulates the gut immune system, which can boost your body's ability to fight infections.
The downside is that some yogurt drinks contain added sugar, high-fructose corn syrup, and other fillers. So, be sure to check the label, or better yet, make this beverage at home.
Simply mix a cup of Greek yogurt, chopped fruit, and milk in a blender. Feel free to use coconut, almond, or soy milk instead of cow's milk for extra flavor.
Pros
- Rich in protein, calcium, and probiotics
- Supports immune function
- May improve digestive health
- Available in a wide range of flavors
- Portable and convenient
Cons
- Some brands contain added sugar and preservatives
- Not suitable for vegans and people with lactose intolerance
Tepache
Tepache is a fermented pineapple drink with a delicious tropical flavor and vibrant color. Not only does it fit into vegan diets, but it can also reduce food waste.
That's right.
This probiotic beverage is made from pineapple peels and rinds, which you'd otherwise throw away. Plus, it can easily be prepared at home.
Its main ingredients are pineapple, cane sugar, and water, but you can also add cloves, anise, or cinnamon. You'll mix them together, then leave them to ferment for a couple of days.
The probiotics formed during fermentation can improve gut health, lower blood pressure, and enhance nutrition absorption. Over time, they may help alleviate digestive discomfort associated with inflammatory bowel disorders, colitis, and other GI conditions.
Pros
- Rich in probiotics and enzymes that aid in digestion
- Sustainable, vegan-friendly, and lactose-free
- May help relieve bloating due to bromelain, an enzyme in pineapple
- Good source of vitamin C
- Refreshing flavor
Cons
- Can be high in sugar
- Higher in alcohol than other probiotic drinks
- Not as widely available as kombucha, drinkable yogurt, or kefir
Probiotic Drink Mixes
Probiotic drink mixes are soda-like beverages with live cultures. Their flavor and nutritional profiles vary from one brand to the next.
Most beverages that fall into this category contain L. acidophilus, L. plantarum, Bacillus coagulans, or other good bacteria. Some are also rich in vitamin A, vitamin C, magnesium, zinc, fiber, and other nutrients, depending on their composition.
For instance, B. coagulans may relieve constipation, diarrhea, irritable bowel syndrome, and colitis, according to a 2019 review published in Beneficial Microbes. On top of that, it promotes oral health and may help prevent or alleviate dental diseases.
Pros
- Produced with live cultures
- Support digestive function
- Available in liquid, powder, or shot form
- Some brands contain dietary fiber, electrolytes, and prebiotics
Cons
- May contain sugar or artificial sweeteners
Boost Your Gut Health with Probiotic Beverages
Probiotic drinks vary in quality from brand to brand, but some contain ingredients with proven health benefits. For example, kefir and kombucha have been used as food and medicine for centuries.
These beverages may also contain prebiotics, enzymes, and other nutrients that keep your digestive system running smoothly. Some are made with superfoods like shitake mushrooms, lion's mane, kale, and chlorella, which can further enhance their nutritional value.
To fully reap the benefits, consume them as part of a balanced diet that also includes probiotic-rich foods and plenty of fiber.
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