Can Probiotic Sodas Really Help You Improve Your Gut Health? [Beuzz]

To put it simply, probiotics are live microorganisms, usually bacteria, that live in our gut and keep it balanced and healthy.

Prebiotics are a type of fiber that we cannot digest. They serve as food for probiotics, helping them to grow and thrive in our gut.

Probiotics and prebiotics work together to keep our digestive systems healthy and balanced, so are there any benefits to consuming them in a soda?

Marilia Chamon, Registered Nutritional Therapist, Gut Health Expert and Founder of Nutrition Gutiality, isn’t surprised that prebiotic and probiotic drinks are taking off. She says their newfound popularity is the result of several factors.

First, people are increasingly aware of the importance of gut health.

“Rising awareness of gut health and the role of the gut microbiome in overall well-being has sparked interest in products that claim to support gut health,” Chamon presumes.

Second, she says the appeal of these sodas is rooted in convenience.

“As a drink, they offer a tasty way to incorporate beneficial microbes and dietary fiber into one’s routine, making them an attractive option for consumers who want to improve their gut health without making significant dietary changes,” says she.

While a growing number of people are looking for these drinks as a healthier alternative to traditional sodas, are they actually good for your gut and overall health?

Chamon is not entirely convinced.

“Personally, I don’t see a lot of benefits other than increased fiber intake,” she says. “If you follow a Western diet, based primarily on refined sugars and carbohydrates, and a high intake of animal protein and saturated fats with a low intake of whole foods, prebiotic sodas may contribute to your recommended daily fiber intake. “, she explains.

“However, I would rather people focus on improving their eating habits instead of relying on prebiotic sodas to achieve their health goals,” she added.

While Chamon says these sodas can be a convenient and enjoyable way to incorporate dietary fiber into her daily routine, she believes they shouldn’t replace a diet high in whole foods; one that includes:

Chamon says the main question to ask is, “Why are you taking probiotics?”

“Probiotics are strain dependent, and different strains provide different health benefits. Ideally, you should be looking for a strain that has been studied and proven to help with the specific symptom you are looking to treat,” she explains.

Karen Reyesa certified nutritionist, says there are both health benefits and potential health risks associated with consuming these beverages.

On the one hand, she says they can improve digestion and support immune function by promoting antibody production.

“Some studies even suggest that they may have beneficial effects on mood and mental health by promoting the production of neurotransmitters like serotonin,” she adds.

She also cites a 2016 review published in the Nutrition Bulletin, which suggests that consuming probiotics may benefit various health conditions, such as gastrointestinal infections and inflammatory bowel disease.

On the other hand, Reyes says these sodas can cause digestive issues, such as:

Chamon shares similar concerns.

“Introducing probiotics can cause gas and bloating, especially in people with small intestinal bacterial overgrowth (SIBO),” she notes.

“The prebiotic fiber used in these types of sodas is usually inulin, which is a common trigger for bloating and gas, especially for people with sensitive digestive systems or people with irritable bowel syndrome (IBS). Some brands claim their soda can relieve bloating, but it can be quite the opposite,” she surmises.

Additionally, some of these sodas are high in sugar, which can contribute to heart disease, certain cancers, type 2 diabetes, and overweight.

Reyes thinks it’s important to note that research on probiotics and prebiotics is still developing, and more studies are needed to fully understand their potential health benefits.

In the meantime, if you choose to drink a probiotic or prebiotic soda, she advises choosing brands with natural ingredients and no added sugars.

As to whether or not you should consume them every day, Reyes says there’s no clear answer because it depends on a variety of factors, including your overall diet, lifestyle, and health goals.

However, both experts agree that, in moderation, they are generally safe for most people.

Since it’s not entirely clear how beneficial probiotic and prebiotic sodas are, you might think twice about consuming them.

However, there are other ways health experts say you can improve your gut health.

A diet high in fiber and low in processed foods high in sugar and fat is essential. In the meantime, research suggests that eating fermented foods like kefir, yogurt and sauerkraut can improve the gut microbiome.

“Scientific research consistently demonstrates that a varied and balanced diet is the best way to support your gut and overall health,” says Chamon.

“The Mediterranean diet, which centers on fruits, vegetables, olive oil, nuts, legumes and whole grains, has been linked to a host of health benefits, including preventing many diseases, so you can support your overall health by following such a diet.

The jury is out on how beneficial probiotic and prebiotic sodas are, both for your gut and your overall health.

They might help you get the recommended daily amount of fiber, but they shouldn’t replace nutrient-dense foods and drinks.

Be aware of marketing claims, warns Chamon.

“No drink or food can replace a varied and balanced diet,” she notes.