9 Probiotic Drinks for a Healthier Gut

Probiotic drinks contain live microorganisms that can impact gut health and digestion, as well as the balance of bacteria in the digestive system. Examples of these beverages include kefir, kombucha, yogurt drinks, and probiotic sodas.

1. Kefir  

Kefir is a fermented dairy beverage produced by introducing bacterial and yeast cultures into milk. The cultures consume the natural sugars present in the milk, enabling them to multiply and resulting in the fermentation process that creates kefir.

Kefir has a tart, tangy flavor and a consistency similar to that of a yogurt drink. Fermentation can make it slightly carbonated due to gases produced by the microbes digesting milk sugars.

A 2017 review of studies suggests that regular kefir consumption is associated with several health benefits, including enhanced digestion, reduced lactose intolerance, and improved blood glucose regulation.

Additionally, the review suggested that consistent intake of kefir has been shown to have antibacterial, hypocholesterolemic, antihypertensive, anti-inflammatory, antioxidant, anticancer, antiallergenic, and wound-healing properties.

2. Kombucha

Kombucha is a fermented drink made from sweetened black tea, bacteria, and yeast. Its potential benefits include better digestion, a stronger immune system, and a healthier gut microbiome (the community of microbes in the gut). Some studies also suggest it may help prevent or treat diseases like cancer, heart disease, diabetes, and allergies. 

Consume kombucha in moderation due to its high sugar amounts, caffeine, and alcohol content, which may contribute to digestive discomfort or affect sleep quality.

3. Yogurt Drinks

Probiotic yogurt drinks are produced through the fermentation of dairy products. They are distinguished by their higher concentrations of probiotics (live beneficial microbes), notably strains such as Lactobacillus acidophilus, Bifidobacterium bifidum, and Lactobacillus casei. These have been shown to support digestion and general well-being.

A primary advantage of probiotic yogurt drinks is the convenience they offer, as yogurt is available in liquid form, making it easy to integrate into daily routines. Additionally, the liquid form allows for the efficient delivery of probiotics to the gut.

4. Probiotic Milk

Probiotic milk is dairy or plant-based milk that is fortified with probiotics. It is often advertised as an alternative to kefir or kombucha.

Research on dairy-based milk and plant-based milk containing probiotics indicates that they may help prevent antibiotic-related diarrhea, irritable bowel syndrome, and aid in immune modulation. They may also offer antioxidant, anti-inflammatory, anticancer, anticavity, and antimicrobial effects, as well as improved intestinal function. 

5. Probiotic Juices

Probiotic juices are fruit and vegetable juices that have been fortified with probiotics. They may contain one or multiple probiotic strains, such as L. rhamnosus, L. acidophilus, and L. plantarum.

Research on these bacterial strains suggests that they can help alleviate various diseases and illnesses, including diarrhea and irritable bowel syndrome. They may also play a role in prevention and treatment of obesity, diabetes, and cancer. 

6. Water-Based Probiotic Drinks

Water-based probiotic drinks are clear, flavored waters that include added probiotics. They generally contain low levels of sugar and calories. 

Research indicates that liquid probiotics may help maintain bacteria viability and offer some protection from digestion. However, probiotic waters that are not properly refrigerated and are too acidic may lose their potency, failing to deliver probiotic benefits effectively.

7. Buttermilk

Buttermilk may contain probiotics, although this is more commonly found in traditional buttermilk rather than cultured buttermilk, which is more widely available in stores. Traditional buttermilk refers to the liquid remaining after butter is churned and contains live probiotic cultures.

Research shows that both butter and buttermilk contain high amounts of Lactobacilli and Lactococci, and can maintain their probiotic levels even after prolonged storage periods.

8. Probiotic Shots

Probiotic shots are small, concentrated beverages intended to provide a dose of probiotics. Research specifically on commercial probiotic shot drinks is limited.

Many commercial shot drinks are marketed for intestinal and digestive health. These products may also contain additional ingredients, such as turmeric and ginger.

9. Probiotic Soda and Seltzers

Probiotic sodas and seltzers are carbonated drinks that contain live bacterial cultures, such as Lactobacillus.

These beverages typically have lower sugar content than traditional sodas and have gained popularity in recent years, particularly on social media platforms. However, they still contain sugar and may adversely affect digestive conditions, such as irritable bowel syndrome, and blood sugar levels.

Research on probiotic sodas and seltzers is still limited but ongoing. Some experts note that these beverages are not essential for meeting probiotic requirements and recommend alternative sources, such as yogurt, kefir, kimchi, and sauerkraut, as more effective options.

Health Benefits of Probiotic Drinks

Probiotics are friendly microbes that can help you maintain a healthy digestive system. When you consume them—whether through food, drinks, or supplements—they may help balance the bacteria in your gut.

These beneficial bacteria can slow the growth of less beneficial bacteria. That might mean less inflammation, better immunity, and even a happier mood.

Probiotic drinks offer a variety of these beneficial microbes, along with additional nutrients, including vitamins, minerals, and protein. Depending on the brand, they can pack just as many probiotics as probiotic supplements.

Keep in mind that the Food and Drug Administration (FDA) doesn’t regulate probiotics, whether in supplement or drink form, so there’s no guarantee of exactly what is inside. Before starting priobotics in any form, consider discussing your options with a healthcare provider.