Did you know that your gut is directly linked to your brain and is often referred to as the “second brain”? Tucked away within the walls of your digestive system, there is a remarkable “brain in your gut” that’s completely transforming how we comprehend the connections among digestion, mood, well-being, and even cognitive processes. For these reasons, it’s extremely important to take care of our gut health. One effective method of nurturing this supplementary brain is by incorporating fermented beverages into our diet. The two most popular fermented drinks nutritionists recommend are Kombucha and Kefir. These drinks offer a number of benefits for our gut health, including beneficial bacteria, vitamins, and probiotics.
We spoke to Dr. Haseeb, a nutritionist at HealthKeeda.com, and Kim Lindsay, an Accredited Practicing Dietitian and Credentialed Eating Disorder Clinician who works in the area of digestive health. They gave their expert insights on why these are two of the best drinks we can consume on a daily basis to promote a healthier gut. Read on to learn why there are numerous reasons to start including these beverages in your daily regimen.
What Is A Healthy Gut?
Dr. Haseeb explains to us how we can find out if we have a healthy gut to begin with. He states that "A digestive tract that is in good working order, enables effective food absorption, and maintains a balance of beneficial microorganisms is referred to as having a healthy gut. Regular bowel motions, little to no digestive discomfort, and a strong immune system are characteristics." This means your gut should be a balanced place where good bacteria overpower the bad ones, be free of inflammation, and help you digest your food.
We've all experienced indigestion, bloating, and gas, but that's where adding fermented drinks can possibly give you some relief and ease. Fermentation is a natural process where microorganisms, such as yeast or bacteria, convert sugars into other compounds like alcohol, acids, or gases. This transformation gives the drink its unique flavor, texture, and added health benefits.
Kombucha
Kombucha is definitely a cool name, but the benefits are even cooler. "Kombucha is a fermented tea drink that is commonly found on supermarket shelves. Home brewed kombucha contains live microbes that may benefit our gut microbiome," Lindsay tells us. However, she gives us a heads up on what kind of Kombucha to look for exactly at your local store, as some of them have been pasteurized. "Kombucha from the supermarket has been pasteurized, which destroys the naturally present gut friendly microbes. When purchasing kombucha, look for brands that have added live microbes or probiotics after pasteurization so that you can get the gut benefits. You can find this on the ingredient list or nutrition panel of a food," Lindsay states. Noted!
Kefir
"Kefir is a milk-based fermented beverage that is full of healthy yeasts and bacteria. It is well known to be a good source of probiotics and, when frequently ingested, may have positive effects on gut health," Dr. Haseeb says. This tangy and sour yogurt drink is made from fermented milk (nondairy options are also available) and Kefir grains, which are cultures of yeast and bacteria. Kefir can also provide protein and can improve bone health.
Drinks to Avoid
If you want to reap all the benefits of Kombucha and Kefir, it's important to avoid drinks that could negatively impact your gut health. "High intakes of alcohol can negatively impact the composition of your gut microbiome. Aim to follow the CDC recommendations of 2 drinks a day or less for men and 1 drink per day or less for women and aim for alcohol-free days," Lindsay recommends. You should also stay away from drinks that have a high amount of added sugar and artificial sweeteners. These drinks can include sweet tea, carbonated and caffeinated beverages, and soda, of course. Lindsay gives us a tip and says to "choose foods or drinks in the fridge section. Fermented foods sold at room temperature rarely contain live microbes because they have been heated to make them shelf-stable."
The Bottom Line
Both of these drinks are exceptional when it comes to having a healthier gut. As Dr. Haseeb concludes, "Both beverages are loaded with probiotics. Probiotics in these fermented beverages may aid in enhancing nutritional absorption in the gut, resulting in improved utilization of vitamins, minerals, and other nutrients." Keep in mind that everyone's body can react differently to the foods we consume, but when it comes to gut health, it can be wise to slowly introduce these drinks into your diet. We're positive your gut will be a happy place.
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