Best Probiotic Drinks-Benefits & List

Probiotics drinks are defined as drinks which contain live micro-organisms which when administered in adequate amounts confer a health benefit on the host. The criteria for selecting the best probiotics include being safe for human use, able to survive transit through the gastro intestinal tract and having physiological capacity to provide health benefits. Some probiotics are usually acid tolerant bacteria, such as Lactobacilli and bifido bacteria, and are available in the form functional foods (e.g. yogurts, fermented milks, juices) or as tablets, capsules or powders. (Oxford Handbook of Nutrition and Dietetics)

Benefits of Probiotic Drinks

1) Diarrhea                                           

Nutrition probiotics are useful in the prevention and treatment of several gastro intestinal disorders such as infectious diarrhea, antibiotic diarrhea and traveler’s diarrhea. One study in the Journal of pediatrics concluded that Lactobacillus species are a safe and effective form of treatment of children with infectious diarrhea.

2) Brain function.

Probiotics may be beneficial for brain function. In addition, probiotic bacteria might have the potential to change brain neurochemistry and treat anxiety and depression-related disorders according to a study published in the journal proceedings of National Academy of Sciences (PNAS)

3) Blood pressure    

Some studies have found that milk fermented with strains of LAB may help lower blood pressure.

4) Infections

A study published in prestigious scientific journal PNAS found that probiotic bacteria can protect against bacterial infection in the body.

5) Helps prevent Irritable Bowel Syndrome

Probiotics may help reduce bloating and flatulence in some people with Irritable Bowel Syndrome (IBS).IBS a chronic gastro intestinal disorder with no identified structural pathology. It affects all ages and races. Symptoms may overlap with other GI disorders which include abdominal pain or discomfort that is:

Either relieved by defecation or associated with altered bowel frequency or stool form and

Has at least two of the following symptoms.

• Altered stool passage(straining,urgency,incomplete evacuation)
• Abdominal bloating(more common in women that women)
• Passage of mucus.
• Symptoms made worse by eating.

  6) Probiotics may help if you are lactose intolerant.

Lactose intolerance is a common digestive problem in which the body is unable to digest lactose (a type of sugar found mainly in milk and dairy products. Some studies have found that certain probiotics such as Lactobacillus acidophilus may help to reduce symptoms of lactose intolerance, which include stomach cramps, flatulence and diarrhea. (NHS Choices)

7) Probiotics can help you lose weight and belly fat.

It is thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces. In other words they make you “harvest” fewer calories from the foods in your diet. Certain bacteria such as those from the Lactobacillus family have been found to function in this way.

Probiotics may also fight in obesity in other ways.

Release of GLP-1: probiotics may help release of satiety (appetite-reducing)hormone GLP-1,increased levels of this hormone help burn calories.

Increase of ANGPTL4: probiotics may increase levels of protein ANGPTL4.This may lead to decreased fat storage.(https://authoritynutrition.com)

Best Probiotic Drinks

• Yogurt
• Kevita
• Kombucha
• Yakult
• Kefir
• Kimchi
• Tempeh
• Pickles
• Miso soup
• Sauerkraut
• Natto

Yogurt

Yogurt is a cultured milk product. In the UK it is made from cow’s milk but goats or ewes milk can also be used. Yogurt is divided into two categories according to it’s consistency and method of manufacture:

• Set yogurt.
• Stirred yogurt(either thick or pouring consistency)

Composition

Yogurt can be made from milk in any of the following forms:

• Whole milk-minimum fat content 3.5%
• Partially skimmed milk-minimum fat content 1.2%
• Skimmed milk(concentrated or normal)-minimum fat content 0.3%
• Evaporated milk
• Dried milk

Bacterial culture

The taste and texture of yogurt can be brought about by the carefully controlled addition of a special harmless bacteria culture. The bacteria used belong to the lactic acid bacteria group which ferments the disaccharide sugar lactose in milk. Under the right conditions temperature. The bacteria used are Lactobacillus bulgaricus and Streptococcus thermophillus (Food and Nutrition).

Nutritional value

Yogurt contains all the nutrients found in the milk from which it is made, plus any that are added in the form of fruit, sucrose and vitamins.Low fat yogurt contains the following nutrients(with approximate percentages)

                                           Type of yogurt       

Nutrient	Fruit	Flavored	Plain
Water	75%	80%	86%
Protein	4.8%	5%	5%
Fat	1.0%	0.9%	1.0%
Minerals	0.8%	0.8%	0.8%
Lactose	3.3%	4.8%	4.6%
Other sugars	14.6%	9.2%	1.6%

Below is an infographic by Dr. Axe listing 10 proven health benefits of yogurt

Kevita

Kevita Sparkling probiotic Drinks are light and refreshing with a delicious fruit taste. Fermented with proprietary water kefir culture, every bottle has 4 strains and 4 billion CFUs of live probiotics.

Ingredients

Purified water, Kevita probiotic Culture(Bacillus coagulans GBI-30 6086,Lactobacillus rhamnosus,Lactobacillus plantarum),Cane sugar, Apple cider Vinegar, Sarsaparilla Whole Plant Extract, Natural Root Beer Spice Flavor, Caramel color,Astragalus Root Extract, Ginger Whole Plant Extract, Cinnamon Whole Plant extract, Vanilla Extract, Ashwagandha Root Extract, Lactic Acid(fermented) and Certified Organic Ingredient.

Nutritional Value

Serving size: 240ml

Serving per container: About 2

Calories              40

Total fat             0g

Sodium              15mg

Total carbs          11g

Sugars                 9g

Protein                0g

Not a significant source of calories from fat, saturated fat, Trans fat, cholesterol, dietary fiber, Vitamin A, C, calcium or Iron.

Kombucha

It is a variety of fermented lightly effervescent sweetened black or green tea drinks that are commonly intended as functional beverages for their supposed health benefits.

Kombucha is produced by the fermentation of tea and sugar along with bacteria and yeasts forming  tea fungus .While green tea can be used, black tea and white sugar seem to work best

Nutritional value per 1 cup(250ml)

Calories 30

Fat        0g

Sodium 4g

Carbohydrates 7g

Sugars 4g

Protein 0g (tonicakombucha.com).

Yakult

It is a probiotic dairy product made by fermenting a mixture of skimmed milk with a special strain of the bacterium Lactobacillus Casei Shirota.

Ingredients

Water, sugar, skim milk powder, glucose, natural flavors and Lactobacillus Casei Shirota.

Nutritional value

Calories 50

Total fat 0g

Saturated fat 0g

Trans fat 0g

Cholesterol 0mg

Sodium 20mg

Total carbohydrates 12g

Dietary fiber 0g

Sugars   11g

Proteins 1g

Calcium 20mg   (www.yakultsa.com)

Kimchi

It is a traditional Korean manufactured by fermenting vegetables with probiotic lactic acid bacteria(LAB).Kimchi is regarded as a source of LAB and the fermentative byproducts from the functional ingredients significantly boost its functionality.(Journal of medicinal food)

Ingredients

Cabbage,garlic,ginger,asian fish source, distilled white vinegar,scallions,sesame seeds, coarse Korean hot red-pepper flakes and Asian pear.

Nutritional value

Calories 150

Carbohydrates 24g

Fat   5g

Protein 8g

Saturated fat1g

Sodium 937mg

PUFA 2g

Fiber 8g

MUFA 1g

Tempeh

It is a traditional soy product originating from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soy beans into a cake form.

Ingredients

Organic soybeans, water, shoyu soy sauce, molasses, maple syrup, natural smoke flavor, autolyzed yeast extract, salt, organic apple cider vinegar, starter culture (rhizopus oligosporus).

Nutritional value

Amount per serving

Calories 130

Saturated fat 0.5g

Trans fat 0g

Cholesterol 0mg

Sodium 300mg

Total carbohydrates 17g

Dietary fiber 5g

Sugars 3g

Fiber 12g (www.tofurky.com)

Miso soup

Miso is one of the main-stays of traditional Japanese medicine and is commonly used in microbiotic cooking as a digestive regulator.

Ingredients

Fermented rye,beans,rice or barley, adding a tablespoon of Miso to some hot water makes an excellent, quick probiotic rich soup ,full of Lactobacilli and bifidus bacterial(www.globalhealingcenter.com)

Nutritional value

Miso is a good source of protein and fiber. It is also high in various vitamins, minerals and phytonutrients including Vitamin K, manganese and copper.

Kefir

It is a fermented probiotic milk drink similar to yogurt. This fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. It is high in Lactobacilli and bifidus bacteria, kefir is also rich in antioxidants.

Ingredients

Kefir grains-they are not cereal grains but rather cultures of lactic acid bacteria and yeast that look abit like cauliflower.

Cow’s or goat’s milk.

Sauerkraut.

It is made from fermented cabbage (and sometimes other vegetables).It is not only extremely rich in healthy live cultures, but may also help with reducing allergy symptoms. It is also a rich source of vitamins B, A, E and C.

Pickles

Also known gherkins are cucumbers that have been pickled in a solution of water and salt. They are left to ferment for sometime using their own naturally present lactic acid bacteria. This process is what makes them sour. Pickled cucumbers are a great source of healthy probiotic bacteria which may improve digestive health.

Nutritional value

They are low in calories and a good source of vitamin K an essential nutrient for blood clotting they also tends to be high in sodium.

Natto

It is another fermented soybean product like Tempeh and miso.It contains a bacterial strain called Bacillus subtilis.It is staple in Japanese kitchens. It is typically mixed with rice and served with breakfast. It has a distinctive smell, slimy texture and strong flavor.

Nutritional value

It is rich in protein and vitamin K2 which is important for bone health and cardiovascular health.

How to make an Easy Probiotic Drink at Home