Unsurprisingly, what we eat can impact the gut, but did you know what you drink can also have the same impact?

In this article, we’ll discuss the type of drinks that can improve your digestive issues and explore the best probiotic drinks to help you relieve them. We’ll also take a look at prebiotic supplements and other natural remedies.

Top Probiotic Drinks for Gut Health

Probiotics are live bacteria and yeast, often referred to as good gut bacteria, that provide a number of health benefits when consumed, especially for the gut. Some of them include:

  • Restoring gut balance
  • Supporting your immune system
  • Reducing inflammation

Do you want to incorporate probiotics into your diet but don’t know where to start? Here are a few of our favorite probiotic drinks that will help you get started.

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Lifeway Plain Lowfat Kefir

Assorted Lifeway Kefir bottles and fresh ingredients for making gut-friendly drinks.

Kefir is a fermented milk drink containing both beneficial gut bacteria and essential nutrients such as calcium, magnesium, riboflavin, and vitamin D. It’s one of the best probiotic drinks you can get for an affordable price.

Our favorite is plain low-fat kefir from Lifeway Foods – it makes a great base for a variety of recipes, including smoothies, parfaits, and overnight oats.

Lifeway Kefir stands out when it comes to prebiotic-rich kefir. A single serving of Lifeway Kefir contains 12 live active cultures with up to 30 billion microorganisms.

One of the best things about Lifeway Kefir is the variety. There are many delicious flavors to choose from, like blueberry, vanilla, and pumpkin spice.

You can opt for low-fat or no-fat kefir, whole-milk kefir, and grass-fed kefir. There is even kefir that mixes probiotics and prebiotics together, giving your gut a boost of both beneficial gut bacteria and food that nourishes them.

Bear’s Fruit Ginger Lemon Rosemary Kombucha

Bears fruit kombucha bottles

Kombucha is a fermented tea drink. It’s usually made by fermenting tea, sugar, healthy bacteria, and yeast.

Most of the benefits of kombucha come from its probiotic content. Sipping on this fizzy drink may help increase the count of good bacteria in your gut, thus maintaining the balance of good and bad bacteria in your digestive system.

Kombucha is also high in B vitamins and antioxidants, which can help you keep your immune system healthy and reduce inflammation, respectively.

Bear’s Fruit Ginger Lemon Rosemary Kombucha is one of our favorites. It’s made from organic whole fruit and contains no added sugars or juice concentrates, providing your gut with only the good stuff.

Chobani Greek Yogurt Drink

A bottle of Chobani Greek yogurt and a glass of it

Chobani Greek Yogurt Drink is a probiotic drink that offers a convenient way to receive a boost of good gut bacteria.

Chobani offers a range of gluten-free yogurt-based drinks made with Greek yogurt. The latter is probiotic and provides numerous benefits. In addition, it’s rich in protein and calcium, both of which are good for bone health.

They come in a variety of flavors and are non-GMO, vegetarian, and contain no artificial flavors.

Culture Pop Soda

A bottle variety of Culture pop soda drink

Culture Pop Soda is a healthy alternative for those who love drinking sodas.

It’s a probiotic soda made from organic fruit juices, spices, and herbs. Its good gut bacteria is called Bacillus subtilis – a non-GMO strain of beneficial bacteria that can improve digestion and overall gut health.

Most importantly, Culture Pop Soda doesn’t contain artificial sweeteners, which are usually found in the most popular soda brands and have been shown to negatively impact overall gut health.

How to choose the best probiotic drink

With countless probiotics available on the market, it can be overwhelming to find the right one for your individual needs.

Here’s a checklist of things to consider when choosing a probiotic drink:

  • Check for live and active cultures – this ensures that your product contains beneficial gut bacteria.
  • Watch out for added sugars and artificial additives. Brands often add additives to improve the taste of their product; however, artificial sweeteners can counteract the positive effects of probiotics and negatively affect your gut.
  • Evaluate health claims. While probiotics offer a number of benefits, some claims may be overstated, suggesting that the brand may not be as forthcoming as it may seem.

Most importantly, make sure that the product you’ve chosen adheres to your dietary preferences and needs.

Top Prebiotic Drinks for Nourishing the Gut Microbiome

Prebiotics are food for beneficial gut bacteria. They nourish these bacteria and promote their growth, helping you maintain a healthy balance of “good” and “bad” bacteria in your gut.

Prebiotics are more difficult to find in food than probiotics, so we’ve compiled a list of the best prebiotic drinks to make it easier for you to choose. Let’s dive in.

Poppi Prebiotic Soda

Bottle variety of Poppi probiotic soda drink

Poppi offers a new, healthy take on traditional sodas by infusing them with gut-nourishing prebiotic compounds.

Each can contains approximately one tablespoon of apple cider vinegar, which is a good source of pectin – a dietary fiber that acts as a prebiotic. It also provides a good amount of polyphenols, which work as antioxidants in reducing inflammation.

Prebiotic + Probiotic Sparkling Drink by Wildwonder

Wild wonder sparkling soda drinks in bottles

Another excellent option for supporting your good gut bacteria is Wildwonder’s Prebiotic + Probiotic Sparkling Drink. It’s formulated with both probiotics and prebiotic compounds, meaning it will provide your body with beneficial gut bacteria and food that nourishes them.

Infused with live active probiotics and prebiotic plant fiber, this sparkling drink will help you quench your thirst with flavors that excite your tastebuds and ingredients that nurture your gut.

Probiotic and Prebiotic Powder Supplement by Ora Organic

A variety of Ora organic probiotic and prebiotic products

Prebiotic supplements are a great way to promote gut health.

Ora Organic’s Probiotic and Prebiotic Powder contains a blend of probiotics from seven different Lactobacillus and Bifidobacterium strains as well as organic prebiotic compounds.

Just mix one scoop of powder into a glass of water and enjoy. Before taking any supplement, make sure to consult with a registered dietitian.

How to make prebiotic-rich drinks at home

Prebiotic products tend to be rather expensive. You can try making your own at home, like:

  • Chia seed water. Chia seeds act as a prebiotic. All you have to do is mix one glass of water with a tablespoon of chia seeds and let it sit for 10–15 minutes.
  • Green smoothie. Blend a smoothie with prebiotic-rich foods such as leeks, Jerusalem artichoke, asparagus, wheat, honey, and bananas.

By creating your own prebiotic drink, you will be able to control what type of ingredients you consume and avoid added sugar and other artificial sweeteners that are bad for your gut.

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Other Nutrient-Rich Drinks for Gut Health

Beyond probiotic and prebiotic drinks, there are a few natural remedies you can try.

Herbal teas for digestive support

Various herbal teas for promoting digestive health

Certain herbal teas have been shown to relieve uncomfortable digestive symptoms. Research suggests that peppermint tea and ginger tea can be used to reduce nausea, gas, and bloating.

Green and black tea may also have digestive properties; however, it contains caffeine which can cause digestive issues in some people.

Nutrient-packed smoothies and juices

Colorful and nutritious smoothie for aiding digestion

Smoothies and juices can also help with digestive issues, depending on their ingredients. When making your smoothie, opt for gut-friendly ingredients such as bananas, berries, nuts, and seeds.

Juice is also an excellent option for improving digestive issues. You can squeeze them yourself or buy them at the grocery store; however, make sure to read nutrition facts and avoid juice with added sugar.

Understanding the Gut Microbiome and Its Impact on Digestive Health

Woman holding onto her stomach

Your gut is home to 100 trillion bacteria, viruses, and fungi, collectively known as the gut microbiota, microbiome, or gut flora.

While the terms “bacteria, viruses, and fungi” might sound concerning, the vast majority of them are not harmful. In fact, many of these microorganisms are beneficial and play a crucial role in digestion and overall well-being.

The gut microbiota helps break down complex carbohydrates, proteins, and fats, harvesting energy and delivering nutrients from digested food.

Moreover, it helps resist pathogens, modulates immune responses, and even goes as far as influencing your emotions.

So, how do you maintain a healthy microbiome? You keep it balanced. The balance can be disrupted by a number of factors and can lead to digestive issues, inflammation, and weakened immunity.

Maintaining a healthy balance of good gut bacteria can support digestive processes, strengthen your immune responses, and improve overall health.

Enhancing Gut Health With Hydration and Overall Diet

While probiotic and prebiotic supplements can lead to a healthier gut, your first course of action should always consist of a number of lifestyle modifications.

The role of hydration in digestion

Glass of water with mint highlighting the role of hydration in digestion

Dehydration can disrupt digestion, making it harder to move food through the digestive system, and may even lead to constipation.

Drinking plain water before, during, or after a meal can help promote digestion. Moreover, water softens the stool, making it easier to pass and reducing the risk of constipation.

Building a gut-friendly diet

Fiber-rich foods in a plate for maintaining a healthy gut

One of the best things you can do for your gut is to increase your fiber intake. Dietary fiber is necessary for the normal functioning of the gut. It also adds bulk to your stool, promoting healthy bowel movements.

There are a variety of healthy, fiber-rich foods you can incorporate into your diet. Some of them include:

  • Apples
  • Avocado
  • Beans
  • Berries
  • Carrots
  • Oats
  • Whole grains and whole-grain products

Fermented foods are also an excellent option for your gut. They’re packed with probiotics which can help you maintain a balanced microbiota. Examples of fermented food include:

  • Yogurt
  • Pickles
  • Kombucha
  • Kimchi
  • Kefir

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Gut Health Drinks: Key Takeaways

From kefir to kombucha to ginger tea, there are a number of ways to support healthy gut flora and reduce uncomfortable digestive symptoms.

Please note that if you’re having consistent issues with your digestive tract, it’s important to consult a registered dietitian to identify and treat any underlying conditions.

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