10 Best Probiotic Drinks for Gut Health—and 2 You Should Avoid

A healthy gut is linked to everything from better digestive health to lower inflammation. Because of this, the food industry has wasted no time packing good bacteria—AKA probiotics—into many of the foods we're already eating. One of the most convenient ways to work more probiotics into your diet is by sipping on a delicious probiotic drink that happens to be loaded with millions (to billions) of microscopic beneficial bacteria.

What are probiotics, and how do they work?

Probiotics are live bacteria and yeast that help support a healthy microbiome by colonizing different parts of your body, particularly the gut, where the most concentrated and diverse bacteria reside.

Two of the most common groups of probiotics include Lactobacillus and Bifidobacterium, but each group contains various species that function differently, according to the National Institutes of Health.

Specific probiotics can create essential vitamins, prevent harmful microbes from entering your bloodstream, and assist in breaking down and absorbing medications and nutrients, according to the Cleveland Clinic.

Overall, probiotics help maintain a balance of good bacteria that keeps harmful bacteria in check and strengthens your immune system. As they colonize the gut, probiotics also ferment fibers and other indigestible foods, producing beneficial compounds like short-chain fatty acids that support overall health.

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Do probiotic drinks offer any health benefits?

Probiotic drinks are often loaded with a variety of microorganisms and also can have the added benefit of providing calories, protein, calcium, vitamin D, and several other important micronutrients.

Depending on the type of probiotic drink, you may get the same amount of microorganisms as you would with a gut health supplement. One thing to remember is that, just like a supplement, probiotic drinks aren't regulated by the FDA. So, while they may have probiotics listed on the label, there's no verification that the drink actually contains as much as what it says.

Types of Probiotic Drinks

When it comes to choosing the right probiotic drink, there are several types available, each offering unique benefits. Here are the most common types of probiotic drinks you'll find:

• Kefir: A fermented milk drink that's rich in probiotics and known for its tangy flavor. Kefir contains a diverse range of bacterial strains, making it one of the most potent probiotic drinks.
• Kombucha: This fermented tea drink is slightly effervescent and contains low levels of probiotics. Kombucha is also known for its antioxidants and other health benefits.
• Yogurt Drinks: Made from dairy or plant-based milk, these probiotic drinks are packed with live and active cultures.
• Probiotic Shots: These small, dairy-based shots offer a concentrated dose of probiotics.
• Probiotic Seltzers/Sodas: These bubbly beverages offer a refreshing way to get your probiotics. They often have a lighter taste and fewer calories, appealing to those who enjoy sparkling drinks.
• Probiotic Milk: These are dairy milk drinks fortified with added probiotics.
• Probiotic Juices: Because juice doesn't naturally contain probiotics, fruit and vegetable juices are fortified with probiotics.
• Water-Based Probiotic Drinks: These are often clear, flavored waters that have probiotics added to them. They're low-calorie and a great option for hydration with gut health benefits.

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What to Look for in a Healthy Probiotic Drink

When choosing a probiotic drink, consider the following:

• Live active cultures: Check the label for specific strains of probiotics, which will be included in drinks with specific strains added to them, to ensure you're getting a product that delivers beneficial bacteria.
• Nutritional content: Some drinks are packed with calories and nutrients, making them more like snacks, while others are lighter and contain minimal macronutrients.
• Sugar content: Be cautious of added sugars, as many probiotic drinks can be surprisingly high in sugar.

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The 10 Best Probiotic Drinks You Can Buy

Here are some of the best probiotic drinks for your gut, according to dietitians.

Chobani Complete Greek Yogurt Drink

The Chobani Complete Greek Yogurt Drinks are perfect for a filling snack that also gives your gut a boost. "What's great about drinkable Greek yogurt is that it will help you build a strong microbiome while offering a big boost of filling protein, too," says Miranda Galati, RD,  registered dietitian and founder of Real Life Nutritionist. While this yogurt drink does have added prebiotics, Galati recommends pairing it with fruit for an extra gut-friendly fiber boost.

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Health-Ade Kombucha, Pink Lady Apple

Health-Ade Kombucha is a fizzy, tart-tasting drink, brimming with gut-friendly bacteria. "As it brews, it grows gut-friendly bacteria called probiotics that can help support a diverse microbiome," says Galati. Health-Ade also adds live active cultures to their kombucha for an extra boost. "Because kombucha is made by fermenting tea, you get the gut health benefits of probiotics along with an antioxidant boost from the tea itself," Galati adds.6254a4d1642c605c54bf1cab17d50f1e

Lifeway Lowfat Kefir, Plain

"Lifeway Kefir is a cultured milk product that's similar to a liquid yogurt drink with a bit of effervescence," says Jamie Nadeau, RDN. "This kefir has more probiotics than yogurt per serving, about 10 grams of protein per cup, and is also a great source of calcium and vitamin D."

Plain kefir is great to drink by itself or by adding it to your favorite smoothie instead of milk or yogurt.

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Yakult

Yakult is different from other probiotic drinks because of its very specific probiotic strain, Lactobacillus casei Shirota. "This strain has been extensively studied and shown to have positive effects on the gut microbiota," says Wan Na Chun, MPH, RD.

Chun also explains that Yakult undergoes a fermentation process, which increases the number of live bacteria and enhances the survival of the probiotics through the digestive tract so that they can reach the intestines to exert their beneficial effects.

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Wildwonder Sparkling Prebiotic + Probiotic Drinks

When you want a sparkling, flavorful drink that not only tastes good but benefits your gut health, try Wildwonder. Their newest flavor, Banana Queen, comes with 1 billion probiotics, 5 grams of fiber, and only 6 grams of sugar. Replace your typical soda with one of these and sip on a gut-healthy beverage.

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Culture Pop Soda

Ditch your Sprite, Coke, or Mountain Dew and replace it with a healthier soda like Culture Pop Soda. These drinks have much less sugar than regular soda (only 8 grams) and come packed with billions of probiotics in every can.

GoodBelly Straight Shots

"Goodbelly Straight Shots are a game-changer for digestive health with 20 billion probiotic cultures per serving and no added sugar," says Jessie Hulsey RD, LD, an Atlanta-based registered dietitian. "The grab-and-go packaging of Straight Shots makes it effortless for individuals to incorporate these potent probiotics into their daily routine."

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Good Culture Probiotic Milk

Good Culture is known for its probiotic cottage cheese, but its cultured milk is becoming just as popular. It tastes just like regular milk and can be used in all the same way, but it has 1 billion probiotic cultures in each 12-ounce serving, explains Nadeau. You also get the added benefits of vitamin D, calcium, and protein. Plus, it's lactose-free, so even those who are lactose intolerant can reap the gut-healing benefits.

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Humm Probiotic Seltzer, Peach

If you love the fizzy taste of seltzer, try a can of Humm Probiotic Seltzer to benefit from the 2 billion probiotics added. Each can also includes 1,500% of the DV for vitamin B12, 100% of the DV for vitamin C, and 150% of the DV for vitamin D to help support energy levels and a healthy immune system.

Karma Blueberry Lemonade Probiotic Water

Quench your thirst and reap the benefits of the 2 billion probiotics found in a bottle of Karma Probiotic Water. "What sets this drink apart is the unique KarmaCap, which keeps the probiotics separate from the water until you're ready to drink," says Hulsey.  "With a simple twist, the probiotics are released into the water, ensuring maximum potency and freshness."

Each bottle also has 100% of the DV for vitamins A, E, B6, B12, niacin, and pantothenic acid.

The Unhealthiest Probiotic Drinks

Some probiotic drinks have a downside as well. Check out these drinks to limit or stay away from.

Worst: Tropicana Essentials Probiotic, Strawberry Banana

"While probiotics can offer potential benefits for gut health, the excessive amount of added sugars in this product outweigh any potential advantages," says Hulsey. While all of the sugars in this drink are naturally occurring, the overall nutrient profile is not ideal. With no protein, fat, or fiber to help slow down the digestion of the sugar, you'll be left feeling hungry soon after.

Worst: DanActive Probiotic Dailies

While 9 grams of added sugar may not seem outrageous, keep in mind that each serving of this drinkable yogurt is less than a half a cup. There are plenty of other drinkable probiotic yogurts with less added sugar to choose from.

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