Many of us grew up with Yakult, a popular brand of probiotic drink. Recent years have seen a proliferation of new fermented drinks on the market, renowned for their health giving properties. But what exactly does probiotic mean? And which of these drinks should you choose?
Background to Probiotics
Often referred to as ‘friendly bacteria’, probiotics are live microorganisms that live in our gut. They contribute to the maintenance of a healthy digestive system, boost our immunity and benefit our overall health. Optimal gut health has become much more of a focus in the 21st century and an increasing number of links have been found between gut health and illnesses, including allergies and autoimmune disorders as well as our mental health and long-term well-being.
Probiotics can be taken as supplements or consumed naturally through fermented foods like yoghurt, kefir, sauerkraut, kimchi and kombucha. The friendly microorganisms found in these foods and drinks are believed to help with symptoms such as bloating, IBS, candida overgrowth, and gut inflammation.
Probiotic Drinks
The first probiotic drinks available to buy were typically dairy-based beverages like Yakult, one of the most popular brands world-wide. But there are a few issues with Yakult and similar commercial drinks which mean they are not the healthiest choice. Yakult and other brands like Actimel, often have a high sugar content, contain skimmed milk powder (which means the healthy fats have been removed), contain dextrose (more sugar) and have been ultra-heat treated which destroys the milk proteins. Some versions also contain artificial sweeteners.
Then there’s the plastic issue. Most of these drinks come in plastic bottles, posing potential health risks and pollution of the environment. They’re also not an option for vegans or those avoiding dairy.
So what are the alternatives to Yakult and similar commercial probiotic drinks?
The best probiotic drinks are those which are raw, unpasteurised, unprocessed, low in sugar and plastic free. Getting your probiotics from unprocessed fermented food and drinks, avoids the unnecessary ingredients and potential side effects from the processing methods. We’ll take a look at some of the most popular fermented drinks, all of which can be made at home.
Kefir
There are two different types of kefir, milk kefir and water kefir. Both are easy to enjoy and make at home using starter cultures of special kefir ‘grains’ (naturally occurring cultures of yeast and bacteria).
Milk Kefir
Milk kefir is a fermented, creamy and slightly sour milk drink, originating from Eastern Europe. It’s a potent probiotic drink, containing large numbers of friendly bacteria and yeasts. It has a great nutritional profile, containing B vitamins, calcium, magnesium, vitamin K2, phosphorous and easily digested proteins.
Kefir is great for addressing imbalances of gut flora caused by antibiotics, stress or a diet high in sugar and refined carbohydrates. It’s safe for all the family, children, pregnant and breastfeeding women, and the elderly too.
Kefir is made by adding kefir ‘grains’ (which are not actual grains, but bacteria and yeast colonies) to cow’s or goat’s milk. The microorganisms ferment the sugar in the milk, turning it into kefir. The grains are then removed and can be used again. You can also make kefir from nut milks or coconut milk but because the grains don’t receive any nutrients from these milks, it’s necessary to regularly refresh them by putting them in cow’s/goat’s milk for 24 hours so that they can feed. Once in every 3 brews is recommended.
Water Kefir – Dairy-free and Vegan
Water Kefir is another probiotic-rich beverage and it’s dairy-free, great for vegans and others who wish to avoid dairy. It’s a naturally fizzy, mild tasting, fermented drink that can be flavoured with fruit juices. To make water kefir, the grains are soaked in sugared water, fruit juices or coconut water. Water kefir has fewer strains of bacteria and yeast compared to milk kefir, but it still contains a lot more than other cultured products like yoghurt or buttermilk.
Kombucha
Kombucha is another great choice of probiotic drink for those that are avoiding dairy. It’s a sour tonic made from fermented tea and it’s packed full of beneficial bacteria as well as antioxidants. Thought to have originated from China, kombucha has been consumed in various countries for centuries and like many fermented foods has seen a huge surge in popularity in recent years.
Kombucha is a sweetened black tea, cultured with a ‘mother’ also known as a SCOBY (symbiotic colony of bacteria and yeast), a gelatinous blob that grows on the surface of the fermenting liquid. The ‘mother’ ferments the sweet tea and reproduces itself, in much the same way as kefir grains do. Check out our DIY article on Kombucha in our ‘Make’ section, for details on how to brew your own batch.
Jun
Jun is kombucha’s lesser-known cousin but it’s slowly increasing in popularity. Some call it the ‘finest kombucha’. The main difference between jun and kombucha is that jun is made with green tea instead of black tea, and honey instead of sugar. Like kombucha, you also need to get hold of a ‘mother’ or ‘SCOBY’ starter culture. It has a smoother, lighter colour compared to kombucha and more natural effervescence. Kombucha has a bolder, darker, colour, stronger flavour and less fizziness.
The history of Jun is a bit of a mystery but it’s thought that it probably originated in the Himalayas. It can be found in today in Western Tibet. Because Jun is still relatively rare and unknown, it’s harder to get hold of a jun SCOBY.
It is possible to convert a kombucha SCOBY to brew with green tea and honey, but it’s a slow and laborious process and the flavour can be a bit hit or miss. It’s definitely worth seeing if you can find a jun SCOBY instead. Jun cultures reproduce a little quicker than kombucha, so it’s ready a little sooner. It’s also more alcoholic, around the 2% range, whereas kombucha is around 0.5%. Given the higher alcohol content, it’s best to stick to kombucha if you are making fermented tea drinks for children.
Kvass
Kvass is a traditional Slavic and Baltic low alcohol beer. It’s grain-based and results from a great recycling process, turning left-over stale bread (traditionally rye bread) into a healthy, nutritious drink. It’s thick and milky with a fairly sour taste and full of the healthy bacteria Lactobacilli.
Originating from Russia, Kvass has been widely consumed since the middle ages. In its earliest form, loaves of old bread were simply soaked in hot water. Wild yeast was relied upon to ferment the concoction and after a few days the mixture fermented to around 2% alcoholic content. In the past, the entire mixture, solids and all were consumed, making it a great source of nutrition as well as making undrinkable water potable. Over the years the making of Kvass became more refined. Instead of wild yeasts, bakers yeast culture was used and local ingredients were added to create interesting flavours. Fruits like strawberries and grapes are often used to add some sweetness to the flavour and balance out the Lactobacillus sourness.
So Which of These Probiotic Drinks Should You Choose?
The health-giving qualities of each type of probiotic drink is different, thanks to the various strains of beneficial bacteria that they contain. They also all have different nutritional profiles, depending on whether they are dairy based (milk kefir), grain-based (kvass) or tea-based (kombucha and jun). They all taste very different too, so it’s as much a matter of taste as well as dietary preferences. If you’re vegan or avoiding dairy -then milk kefir probably isn’t for you, but you can give any one of the others go. As a varied diet is always recommended, incorporating a variety of fermented foods and drinks into your diet is probably the best bet!
Do Probiotics Have Any Side Effects?
Most side effects of probiotics are minor and only affect a small percentage of people. The most commonly reported reaction to probiotics is a temporary increase in gas and bloating which typically subsides after a few weeks of continued use. To lessen potential side-effects, it’s recommended to start off with drinking a small amount of fermented drinks and increase this gradually.
What About Prebiotics?
So far we’ve been talking about probiotics. But what about prebiotics?
While getting plenty of good bacteria into our gut is great for our health, it’s equally important to keep those bacteria fed and happy. That’s where prebiotics come in.
Prebiotics are food ingredients that can’t be digested but instead pass through to our large intestine where they are fermented by the bacteria living there. When you buy a probiotic supplement, they often contain a prebiotic too. But apart from supplements, where can we get prebiotics from?
The good news is that plenty of foods contain prebiotics, so if you’re eating a healthy, varied and balanced diet, chances are you should be getting enough prebiotics to feed all those good bacteria with. Foods with lots of insoluble fibre are good sources of prebiotics.
Some of the best sources of dietary prebiotics are asparagus, onions, leeks, garlic, dandelion roots, apples, Jerusalem artichokes, chicory and bananas. They are best consumed raw or lightly cooked.
Do you have a favourite fermented drink or regularly ferment a probiotic powerhouse? Get in touch and tell us about your experiments!
References and Further Reading:
On the health benefits of probiotics : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
On the health benefits of kefir : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854945/
Books on Fermentation:
Ellix, S., 2012. The Art Of Fermentation: An In-depth Exploration Of Essential Concepts And Processes From Around The World. Chelsea Green Publishing.
Ellix, S., 2016. Wild Fermentation: The Flavor, Nutrition, And Craft Of Live-culture Foods, 2nd Edition. Chelsea Green Publishing.