The recent spike in gut health awareness likely won’t have escaped your attention. From influencers sharing their in-depth gut health essentials to the sheer range of supplements now available, looking after the precious bacteria in your gut is top of mind for many these days.
Often referred to as the “second brain” of the body, the gut is composed of vital organs that collectively regulate your immune system and promote efficient nutrient absorption. It’s also home to a wealth of healthy bacteria which help it to function, hence why maintaining a balanced and healthy gut microbiome is so important.
Carbonated drinks being marketed as healthy alternatives is not a new concept. A decade ago, Vitamin Water ruled the supermarket aisle, touted as containing electrolytes, as well as vitamins B6, B12 and B5. Then, kombucha came along. Now, it’s all about packing pre- and probiotics into colourful cans with flavours like Cherry Cola, Orange Cream and Limeade. Welcome to the gut health revolution – it bubbles.
Naturally, corporate interest has followed organic popularity, with PepsiCo recently announcing that its acquisition of Texan prebiotic beverage company Poppi is complete. Poppi is well known for attention-grabbing marketing techniques, partnering with various high-profile influencers – and sending them entire fridges stocked with their product.
Then there’s Olipop, which saw sales double from $200 to $400 million just last year. In the UK, CBD-infused Tripp cans are available in supermarkets as well as independent cafés, while XOXO Soda launched exclusively with Ocado, and has been joined by the likes of Hip Pop.
After years of being warned of negative effects from ultra-sweet carbonated drinks – from tooth decay to weight gain – are these fizzy drinks really the healthy, gut-boosting alternative we’re after? And is there a better way to nurture the important bacteria in our gut? Nutritionist, author and founder of Epetōme, Emily English breaks down what you need to know about the trend.
Why are gut health drinks so popular?
“There is a growing awareness of how gut health connects to almost everything, including mood, energy, immunity and skin,” English shares. “Gut health drinks are an easy way for people to feel they are taking care of themselves – they’re convenient, enjoyable, and often slot seamlessly into a busy routine.” All of this makes the product extremely appealing, especially when keeping up with all aspects of your wellbeing can feel overwhelming.
Are gut health drinks safe to consume?
For most people, yes, these drinks are safe to consume in moderation. Although, doing your own research first is crucial. “The key is choosing products made with intention,” says English. “Check for added sugar, quality of ingredients, and whether the drink contains live cultures that are properly stored,” she adds. We also need to be asking what kind of fibre is included and think critically about marketing language. Crucially, “if you have specific health conditions – such as pregnancy or a compromised immune system – it’s always best to check with your GP or a registered nutritionist before making changes.”
A key point English makes is that gut health drinks cannot and should not be substituted for a varied and balanced diet. “They’re best enjoyed in the morning and ideally not alongside hot drinks, so the live bacteria have the best chance of survival,” she adds. “They also work best when combined with good sleep and regular fibre intake – think of them as a supportive extra, rather than a shortcut.”
What is the difference between prebiotic and probiotic drinks?
“Probiotic drinks contain live beneficial bacteria that can help support your gut microbiome,” English explains. “Prebiotic drinks contain specific fibres or compounds that feed the good bacteria already living in your gut.” So, one is the bacteria and the other is food for the bacteria. “Both are useful, and together they can be even more powerful – some products contain both and are often labelled as synbiotic.”
Which gut health drink brands are Em The Nutritionist approved?
“Remedy Kombucha is one I always come back to,” she says. “It’s low in sugar and makes a great alternative to an afternoon Diet Coke.
“I also really like Yeo Valley kefir, their plain version is a fantastic source of live cultures, especially lactobacillus strains, which are well researched and more resilient to stomach acid – this means they are more likely to survive the journey through your digestive system and actually reach the gut where they can be beneficial,” English adds. Her morning supplement routine also includes her own Epetōme, a gut-health helper that contains 50 billion live bacteria, vitamin D3, zinc and biotin. “I take one each morning with water – it’s simple, effective, and designed for people who want results without fuss.”
Yoghurt drinks vs carbonated gut health drinks
“Yoghurt-based drinks like kefir tend to contain more diverse strains of beneficial bacteria, such as lactobacillus and bifidobacterium,” English explains. “These strains are often more resilient to stomach acid, which helps them reach the gut alive. Kefir is also higher in protein, calcium and vitamin B12, all of which support immune function, energy and bone health.”
“Carbonated drinks like kombucha are usually lower in calories and lighter, so they can be a great option if you want something refreshing and as a fizzy drink alternative,” she adds. “However, some versions do contain more sugar, so it is worth checking the label – both types can be part of a healthy diet depending on your preferences and nutritional needs.”
How to know if you need a gut health supplement
“It’s absolutely possible to support gut health through diet alone, but that does not mean it’s always easy,” English says. “Gut health is influenced by much more than food: stress, poor sleep, irregular eating and even how fast you eat can all affect your gut microbiome.”
If you’re dealing with symptoms such as bloating, irregular digestion, low energy, frequent illness, or skin issues, those can all be signs that your gut might need more support.
Would you recommend making your own gut health drinks at home?
“Yes, if you enjoy cooking or experimenting, it can be a great way to connect with your food,” English says. “Making your own ferments like water kefir, kombucha or even just simple pickles can be really satisfying. That being said, it is not essential – a lot of people find shop bought options more realistic.”
