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- Functional drinks can support gut health with probiotics and prebiotic fibers.
- The best options include kefir, kombucha, and prebiotic sodas.
- Some drinks contain added sugar, so it’s important to read labels.
Your gut does more than just digest food. It plays a role in mood, immune health, and even body weight. Because of all it does, it’s important to keep your gut healthy. However, some drinks—especially sugary ones—can negatively affect your gut. Functional beverages made with probiotics, vitamins, and other nutrients may help support a healthy balance of beneficial bacteria.
1. Kefir
Kefir is a tangy, fermented milk drink that contains as many as 50 species of probiotic bacteria. This includes lactic acid bacteria, which help support gut health. The fermentation process also produces beneficial compounds, like organic acids, that may reduce the growth of harmful bacteria in the intestinal tract.
Some research suggests that traditional kefir made with live grains may have stronger effects against harmful bacteria than commercial varieties.
2. Kombucha
Kombucha is a fizzy drink made by fermenting tea and sugar with a mix of bacteria and yeast called a SCOBY. This process creates probiotics, organic acids, and antioxidants that work together to boost gut health.
Kombucha also contains antioxidant compounds called polyphenols from tea, which may help support the growth of beneficial gut bacteria. These antioxidants may also protect your cells from damage and protect against chronic diseases such as cancer, heart disease, and diabetes.
However, some types of kombucha can be high in added sugar. Choosing options with less sugar can help maximize the potential benefits of kombucha.
3. Prune Juice
Prune juice is well known for its digestive health benefits. It contains sorbitol, a natural sugar alcohol that can help draw water into the intestines and promote bowel movements.
It also provides small amounts of fiber and polyphenols, which may support gut bacteria and digestion. Drinking too much may cause loose stools, so start with small amounts.
4. Apple Cider Vinegar Drink
Apple cider vinegar contains acetic acid, which may act similarly to probiotics by promoting healthy gut bacteria and preventing the growth of harmful bacteria.
It may also support digestion by increasing stomach acidity, which can help your body break down food more efficiently.
Because apple cider vinegar is highly acidic, it’s best to dilute it before drinking. Try mixing 1-2 tablespoons with 8 fluid ounces of water.
5. Prebiotic Sodas
Prebiotic sodas are a newer type of functional drink. They typically contain prebiotic fibers like inulin or chicory root, which help feed beneficial gut bacteria. Research is still limited, but studies are underway to better understand the sodas’ effects on gut and metabolic health.
Because they’re often lower in sugar than regular soda, prebiotic sodas can be a better option if you want something fizzy with less added sugar. However, these drinks can cause bloating or gas for some people, especially if you’re not used to fiber. Starting with small amounts can help your body adjust.
6. Turmeric Latte
Turmeric lattes, sometimes called golden milk, are made with turmeric, milk, and spices. Turmeric contains curcumin, a plant compound with anti-inflammatory and antioxidant properties.
Some research suggests curcumin may help support gut health by supporting a healthy balance of gut bacteria and reducing inflammation. However, more research is needed to fully understand these effects.
7. Ginger and Lemon Tea
Ginger and lemon tea is often used to support digestion. Ginger may help reduce nausea, bloating, and discomfort, while lemon adds flavor and small amounts of vitamin C.
Ginger may also support gut motility, helping food move more easily through the digestive tract.
8. Bone Broth
Bone broth is made by simmering bones and connective tissue. It contains amino acids like glutamine and glycine, which may help strengthen the gut lining and reduce intestinal inflammation.
It also provides small amounts of minerals like calcium, magnesium, and phosphorus and can be a simple way to add nutrients to your diet.
How To Choose the Best Drink for Gut Health
Not all functional drinks offer the same benefits. Here are a few things to keep in mind:
- Watch added sugar: Some drinks, like kombucha and juices, can be high in sugar. Look for options with little to no added sugar.
- Look for probiotics or prebiotics: Ingredients like live cultures, inulin, or chicory root can help support gut health.
- Start slowly: Drinks high in fiber or probiotics can cause bloating if you’re not used to them.
- Keep it balanced: These drinks can support gut health, but they work best alongside a balanced diet.
