The Power of Probiotic Beverages for Gut Health

The benefits of probiotics and 5 probiotic beverages for you to try!

Written by Emily Chow, Student in the Nutrition and Food Science program at University of Alberta and reviewed by our Health Stand Nutrition Dietitian Team

The terms “gut-healthy” and “good bacteria” have been gaining attention in recent years, leading to an increased popularity of probiotics. Many food products are following these trends by focusing their product on high probiotic content. Probiotic drinks, such as kombucha and yogurt drinks, are just one way to consume probiotics and improve gut health. Other options include probiotic foods like kimchi or sourdough bread. They are highlighted as an effective and convenient way to consume probiotics. But what are probiotics exactly? Keep reading to learn the science of probiotics, benefits of probiotics and the varieties of probiotic beverages.  

What are Probiotics? 

Probiotics are a type of live bacteria and yeast that are beneficial to the human body, especially the intestinal system. There are many types of bacteria that classify as probiotics, including Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. Probiotics should not be confused with prebiotics, as prebiotics are the bacteria that act as food for probiotics already living in your body. Probiotics interact with our gut to keep microbial levels balanced and healthy. Probiotics have become increasingly popular in the food market in recent years.  

The Rise of the Probiotic Market

Awareness of probiotic benefits continues to rise across the world as people are becoming more interested in taking care of their gut health. Grand View Research has anticipated an annual growth rate of 14.0% by 2030. The popularity of probiotics has prompted new probiotic-related products including snacks, beauty products, animal feed and infant formula.  

Benefits of Probiotic Beverages

Our bodies benefit from probiotics in various ways. Some key health benefits include:  

Gut Health Benefits

Probiotics contribute to a balanced gut microbiota by improving the intestinal barrier and growth of beneficial bacteria. An unbalanced digestive system is one with too many bad bacteria and not enough good bacteria which can lead to digestive issues. 

Immune Boost

Probiotics have been linked to disease prevention and treatment by aiding in immune function. Probiotics help regulate different immune responses by helping different immune cells.  

Irritable Bowel Syndrome (IBS) Alleviation

Certain probiotic strains may provide relief to IBS including alleviating abdominal pain, intensity and bloating.  

Cardiovascular Benefits

Several studies have shown that probiotics may protect against cardiovascular issues by helping with inflammation, lowering blood pressure and lowering oxidative stress. It has also been shown to reduce LDL-cholesterol (“bad cholesterol”).  

Mental Health Improvements

Research has shown that probiotics may help improve mental health conditions including sadness and stress.  

Potential Risks of Probiotic Beverages

Probiotics have had a history of generally safe use for most, but there are specific instances where more caution is needed. Research has shown there is a higher risk for severely ill patients, immuno-compromised patients, premature infants, short bowel syndrome patients, those with central venous catheters and cardiac valve disease patients 

There are also possible side effects that have been reported. In most cases these are mild and only affect a small percentage of individuals. The main side effect reported are unpleasant digestive symptoms including bloating and flatulence

Types of Probiotic Beverages 

Not only are these beverages good sources of probiotics, but they also have many other health benefits! 

Yogurt Beverage

Drinkable yogurt is a convenient way to consume yogurt and its yummy attributes. Yogurt beverages are available in a variety of flavours and are a perfect little snack. Yogurt contains lactose, minerals and amino acids which all contribute to its nutritional significance.  

Kombucha

Kombucha is a unique beverage with distinctive properties. It is a fermented tea made up of bacteria, yeast, tea and sugar. Kombucha is known for its tangy yet slightly sweet taste and is often acclaimed as a replacement for pop. There are many health benefits that come with kombucha consumption including antioxidant, antimicrobial and anti inflammatory properties. 

Kefir

Kefir is a drink made from the fermentation of milk. Water kefir is similar, but uses water instead of milk. Kefir is often compared to yogurt as they are both fermented with a slight sour flavour. However, kefir is thinner and contains more probiotics than yogurt. 

Fermented Vegetable Drink

Fermented vegetable drinks are made by using a small amount of vegetables into a liquid. The solution is fermented and any solids are strained out. Nearly any vegetable can be used but popular choices are ginger, beets and celery. Fermenting vegetables makes them easier to digest because the enzymes are produced. The process also replaces harmful bacteria with beneficial ones.  

Probiotic Soda

If you’re looking for a healthy pop swap, probiotic sodas may be the one. These bubbly drinks are made with lower sugar content and probiotic bacteria. Many companies offer traditional pop flavours including cola, ginger ale and root beer.  

For more examples including food ideas, visit this blog post!

Not only are probiotic beverages delicious to sip, but they also nourish our bodies, especially our digestive system. Probiotic beverages range from creamy yogurt drinks to tangy kombucha drinks, so there’s a drink for everyone! Probiotics interact with the microbes in our gut to maintain balanced and healthy levels. Not only are probiotics good for our gut, but they also can help our immune system, blood pressure and mental health. Probiotic beverages are a refreshing and convenient way to consume these benefits! 

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