Supermarkets are today full of drinks that claim to be good for your stomach. Products such as kombucha, probiotic yoghurts, fibre-infused juices and prebiotic sodas are marketed as good for your health with claims that they support digestion, ease bloating and boost immunity. But how much of what they promise is actually backed by science?
‘Probiotics are essentially beneficial microorganisms, including both bacteria and fungi, that originate from the foods and drinks we consume,’ explains Dr Huzefa Iqbal, a senior medical practitioner at Halcyon Multispecialty Hospital.
Prebiotics act as food for these microorganisms.
“They are mostly found in fibre-rich foods, which are digested by the good bacteria and help them grow and stay active in supporting normal gut function,” explains Irene Jahenda, a nutritionist from Placid Nutrition Centre.
When used correctly, prebiotics and probiotics have scientifically proven benefits for gut health.
“Remember, they are good bacteria, so they balance the harmful bacteria that we ingest in the gut,” says Dr Iqbal. “They do this by competing for space and nutrients within the digestive system and stabilising the pH, which helps limit the overgrowth of bad bacteria.”
According to Dr Huzefa, this balance can help prevent or reduce certain digestive issues, including different forms of diarrhoea.
“From diarrhoea caused by infections and medication to people struggling with irritable bowel syndrome (IBS), prebiotics and probiotics help reduce inflammation and minimise toxins from the harmful bacteria causing the diarrhoea,” he says.
Moreover, they might help boost the immune system in the body.
“Fun fact: around 70 percent of immune cells are found in the gut,” says Dr Huzefa. Therefore, a healthy gut has a direct impact on how effectively the immune system functions.
However, experts note that not all supermarket drinks that are promoted as good for gut health are beneficial.
“For them to work meaningfully in our bodies, they need to contain a certain quantity of live cultures,” says Irene. “The beneficial threshold is usually around 15 to 20 billion colony-forming units.”
The intended use of the product and the type of strain involved are other factors that determine effectiveness. According to experts, different probiotic strains offer different health benefits. One of the more common strains is Lactobacillus rhamnosus GG, which can help to prevent diarrhoea.
The nutritionist also says that added sugars can lower the overall effectiveness of probiotic and prebiotic drinks.
“They are generally added to improve taste and boost sales, but too much sugar can weaken the probiotics and interfere with the very benefits consumers are trying to achieve. Excess sugar can also promote inflammation within the digestive system and increase the risk of sugar spikes or high blood sugar levels,’ she says.
While some people may benefit from these drinks, experts say they can also have adverse effects on others.
“They may actually cause digestive issues such as bloating in some people. This especially happens if the probiotics and prebiotics are unnecessary or are taken in the wrong dosage,’ says Dr Huzefa.
The doctor adds that certain groups of people should avoid these drinks entirely or only consume them under medical guidance. These include people who are immunocompromised, such as those living with HIV/Aids or tuberculosis, critically ill patients, people recovering from surgery and persons already experiencing severe digestive issues.
The doctor adds that certain groups of people should either avoid them entirely or only take them under medical supervision. These includes people who are immuno-compromised, such as patients living with HIV/Aids or tuberculosis, critically ill patients, people recovering from surgery and those already experiencing severe digestive issues.
However, while some of these drinks can be beneficial, experts advise that natural food sources are a better way to get prebiotics and probiotics. “Food provides more wholesome benefits than drinks. With a food like sauerkraut, for example, you get probiotics, fibre, vitamins, and other minerals,” says Irene.
Alternative sources of probiotics beyond processed drinks include yoghurt, mursik (fermented milk), fermented cassava flour, kimchi, sauerkraut and kefir. The most common sources of prebiotics include garlic, onions, bananas, certain oats, legumes and beans.
According to Irene, if the gut is not functioning properly, this can manifest as symptoms in different parts of the body, including acne. To promote overall well-being, she emphasises the importance of protecting the gut with a balanced diet that supports healthy bacteria.
However, the doctor cautions against unnecessarily consuming prebiotic and probiotic products.
‘If you are not in pain, you wouldn’t take a painkiller,’ he says. Similarly, if you do not have a gut issue or a doctor’s prescription, these drinks may not be necessary.’