Can Probiotic Sodas Really Aid in Gut Health Improvement?

Can Probiotic Sodas Really Aid in Gut Health Improvement?

• Sodas with probiotics and prebiotics are becoming more common.
• The drinks' components are believed to promote a healthy stomach.
• Probiotic and prebiotic drinks, according to experts, may help you meet your daily required fibre intake, enhance digestion, and promote immune function.
• Some, meanwhile, may result in bloating and gas due to their high sugar content.
• There is little research on the advantages of probiotics and prebiotics for health.

What beverage do you go for first when you're thirsty?

It's typically a Coke can for most folks. But if you're seeking a healthier alternative, you could soon be switching from your regular soda to one that boasts additional advantages. Prebiotic and probiotic beverages have recently grown in popularity, in part due to TikTok user evaluations. In fact, a search on the social media site for "probiotic soda" returns 119 million results, many of which are user reviews of well-liked gut-healthy beverages from companies like Poppi, Olipop, and Culture Pop. These sweet and fizzy beverages are produced with components that promote a healthy gut and are said to have less sugar than traditional sodas.

What distinguishes prebiotics from probiotics?

Simply explained, probiotics are living microorganisms, often bacteria, that maintain the balance and health of our gut. Prebiotics are a sort of indigestible fibre. They provide the probiotics in our stomachs with food, allowing them to develop and thrive. Are there any advantages to ingesting probiotics and prebiotics in sodas since they work together to maintain our digestive system's health and balance?

Why there is an increase in interest in probiotic and prebiotic drinks?

The popularity of prebiotic and probiotic beverages are not shocking to Marilia Chamon, a qualified nutritional therapist, gut health specialist, and creator of Gutfulness Nutrition. She claims a number of things have contributed to their recent surge in popularity. Firstly, the significance of gut health is being recognised more and more by individuals. "Growing interest in products that claim to support gut health has been driven by increasing awareness of gut health and the role of the gut microbiome in overall well-being," Chamon speculates. Second, she claims that convenience is at the heart of the attractiveness of these drinks. They are an appealing alternative for customers who wish to enhance their gut health without making large dietary changes since they offer a pleasant way to include healthy microorganisms and dietary fibres into one's routine, she says.

Do these drinks actually benefit your digestive system?

Do these beverages genuinely improve gut and general health, despite the fact that more people are choosing them as better substitutes for regular sodas?

 Chamon is not completely persuaded.

Apart from increased fibre intake, "I personally can't see much benefit to it," she claims. Prebiotic drinks can help you meet your daily required fibre intake if you follow a Western diet that mostly consists of processed sugars and carbs, a high intake of animal proteins, and minimal whole food consumption. However, she continued, "I would like individuals to concentrate on modifying their eating habits rather than depending on prebiotic drinks to support their health goals. While Chamon acknowledges that these drinks may be an easy and fun way to add dietary fibre to one's daily routine, she thinks they shouldn't take the place of a diet high in whole foods, such as:

• fruits
• whole grains
• vegetables
• legumes
• nuts and seeds

What are you taking probiotics for is the key query, according to Chamon. Probiotics are strain-dependent, and various strains have various health advantages. The best strain to choose is one that has been proven to help with the particular condition you are trying to treat, advises the expert.

Risks associated with consuming probiotic and prebiotic drinks.

According to board-certified dietitian Karen Reyes, ingesting these drinks can have both positive and negative effects on one's health. On the one hand, she claims that by encouraging the formation of antibodies, they may enhance digestion and promote immunological function. According to some research, they may even improve mood and mental health by encouraging the synthesis of neurotransmitters like serotonin, she continues. She also references research from 2016 that was published in the Nutrition Bulletin and claims that probiotics may be helpful for a number of illnesses, including inflammatory bowel disease and gastrointestinal infections. On the other hand, according to Reyes, these drinks may result in stomach problems like:

• gas
• bloating
• diarrhoea

Chamon expresses similar worries.

"Introducing probiotics can cause gas and bloating, especially for those with small intestinal bacterial overgrowth (SIBO)," the author warns. "Inulin, a prebiotic fibre commonly utilised in these kinds of drinks, is a common cause of bloating and gas, especially in persons with sensitive gastrointestinal systems or irritable bowel syndrome (IBS). Some types of soda make claims that they help reduce bloating, but the reality may be quite different, she says. Additionally, some of these drinks have a high sugar content, which raises the risk of type 2 diabetes, heart disease, several malignancies, and obesity.

The study of prebiotic and probiotic drinks' effects is still in its early stages.

Reyes feels it’s important to remember that research on probiotics and prebiotics is still emerging, and additional studies are needed to properly grasp their potential health advantages. She suggests picking probiotic or prebiotic sodas with natural components and no added sugars if you decide to consume them in the meantime. There is no definitive answer as to whether or not you should drink them daily, according to Reyes, since it relies on a number of variables, including your general diet, lifestyle, and health objectives. Both experts concur that they are typically safe for the majority of individuals when used moderately.

Methods for enhancing intestinal health.

You might be hesitant to drink probiotic and prebiotic drinks given that it's not totally obvious how healthy they are. However, there are alternative methods to strengthen your stomach, according to health professionals. The goal is to eat a diet low in processed, high-sugar, high-fat meals and rich in fibre. The gut microbiota may be improved by consuming fermented foods like kefir, yoghurt, and sauerkraut, according to study. A diversified, well-balanced diet is the greatest method to support your gut and general health, according to scientific studies, says Chamon.

"You can support your overall health by following such a dietary pattern," the author writes. "The Mediterranean diet, which is focused on fruits, vegetables, olive oil, nuts, legumes, and whole grains, has been linked to a large number of health benefits, including the prevention of many diseases."

The conclusion

The benefits of probiotic and prebiotic drinks for your gut and general health are still up for debate. They could assist you in getting the appropriate amount of fibre each day, but they shouldn't take the place of nutrient-dense meals and beverages. Watch out for marketing promises, Chamon advises. "No single food or drink can replace a varied and well-balanced diet," she observes.