:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1561109931-7ca883ba7e0646cab442efe984d08819.jpg "Glass bottles and a jar with kombucha—fermented beverages—in a kitchen scene")
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- Probiotic drinks like kombucha, milk kefir, water kefir, buttermilk, and probiotic juices can support digestive health.
- The amount of probiotics in these drinks can change depending on the ingredients, how long they ferment, how they are stored, and the type of bacteria or yeast used.
- Getting at least 10⁶–10⁷ CFU/mL probiotics each day is usually recommended, but too much can cause bloating or gas.
Kombucha is a probiotic drink made by fermenting tea with probiotics. Probiotics are living microorganisms with potential health benefits, such as supporting digestive health.
Drinks like kombucha, kefir, buttermilk, and other fermented beverages can contain probiotics in varying amounts.
1. Milk Kefir
Milk kefir is made from milk and kefir grains. It’s a yogurt-like fermented drink with a diverse range of probiotics.
Some studies suggest that drinking milk kefir can increase the beneficial bacteria in the gut.
2. Water Kefir
Water kefir is a vegan and dairy-free alternative to milk kefir. It’s made with water, sugar, and beneficial bacteria and yeast found in water kefir grains. These probiotics eat the sugar and produce a naturally sparkling drink.
You can also add fruits, herbs, and juices for flavor when making water kefir.
3. Buttermilk
Buttermilk, also known as takra, is milk cultured with lactic acid bacteria (LAB). LAB are among the most common probiotics found in fermented dairy products. Buttermilk is also rich in protein, calcium, and vitamin A.
4. Probiotic Juices
Some fruit and vegetable juices have probiotics added to them. They’re dairy-free probiotic drinks, making them suitable for people with lactose intolerance or dairy allergies.
Probiotic juices also have little to no fat compared to dairy-based probiotics, which typically have higher fat content. However, they may have higher sugar content.
How Many Probiotics Are in Your Drink?
It’s hard to know how much probiotic is actually in your drink. Many factors affect probiotic content, including ingredients, fermentation time, storage, and the specific type of microorganism used.
In general, consuming at least 10⁶–10⁷ colony-forming units per milliliter (CFU/mL) daily is recommended for health benefits. However, more is not always better. High amounts of probiotics can sometimes cause digestive side effects, such as bloating and gas.
Tips for Buying and Storing Probiotic Drinks
Here are some things to consider when buying, storing, and making probiotic drinks at home:
- Not all fermented products contain probiotics: Some fermented foods are pasteurized or cooked after fermentation. Pasteurization kills all microorganisms, including probiotics. Always look for labels that say “live and active cultures” to make sure the product actually contains probiotics.
- Check added sugars: Some probiotic drinks have too much added sugar, especially fruit kefir, probiotic sodas, and probiotic juices. Opt for lower-sugar options to reduce your overall sugar intake.
- Check probiotic content: How many probiotics a drink contains is important. In general, consuming at least 10⁶–10⁷ CFU/mL daily is recommended for health benefits. Check the label to see how much it contains.
- Refrigerate: Most probiotic products need to be kept in the refrigerator. Probiotics are fragile and can lose their effectiveness if they’re not stored properly.
