What Happens to Your Gut When You Drink Fermented Beverages Regularly

Fermented beverages contain probiotics, which are beneficial live bacteria that may improve the gut microbiome, strengthen the immune system, reduce inflammation, and support better digestion. People drink many types of fermented beverages worldwide, including kombucha, kefir, and apple cider vinegar, which

1. Improved Gut Microbiome

The organisms in fermented beverages affect the gut microbiome. These effects don’t last forever, so any benefits are lost once the diet no longer contains fermented foods.

The positive microbiome changes include helping good bacterial strains to grow and preventing the growth of harmful ones. Helpful products produced by the gut, including short-chain fatty acids, increase when there are more beneficial bacteria in the microbiome.

2. Strengthened Immune System

The gut plays a role in the strength of the immune system and how it responds to bacteria and viruses that cause disease. Bacteria in probiotic foods prompt the gut to create compounds that help fight off harmful microbes.

3. Fewer Symptoms of Depression and Anxiety

One potential cause of feelings of depression and anxiety is dysfunction in the gut. The body is less effective at producing the chemicals that support brain function when the gut lining is weakened, and the microbiome is out of balance. The brain responds differently to situations when gut bacteria are imbalanced.

There’s no agreement among scientists on which probiotics might strengthen the gut lining and the microbiome. Some studies show people with depression and/or anxiety improve with probiotics, and others show no change.

4. Your Mouth Is Healthier

The mouth contains its own microbiome that affects the health of the teeth and gums. Improving the microbiome with fermented foods supports a healthy mouth. It reduces the risk of bad breath, gum disease, inflammation, cavities, and plaque buildup.

5. Reduced Constipation

People with chronic constipation have fewer of certain types of bacteria in their microbiome.

In one randomized clinical trial, people with constipation drank either a probiotic drink or a placebo. At the end of 12 weeks, the people receiving the probiotics moved their bowels more frequently. Their stool contained more of the beneficial bacteria that help relieve constipation than it did before the trial.

6. Reduced Inflammation

Fermented foods such as kombucha and kefir contain probiotics, which may reduce inflammation. It could be because the helpful bacteria in these drinks affect the microbiome. A strengthened microbiome supports the immune system in combating inflammation.

7. Irritable Bowel Syndrome Management

One small study showed that 40 participants with irritable bowel syndrome with constipation (IBS-C) improved after 10 days of drinking kombucha. The women in the study had more bowel movements and reduced symptoms.

Probiotics, both in fermented foods and drinks and as supplements, show promise for treating irritable bowel syndrome (IBS). It’s still not well understood which types of probiotics, and how much of them, might help any particular person with IBS.

8. Treating Obesity

Kefir shows promise for managing obesity in studies conducted in humans and animals. The probiotics in kefir may support digestion, lower cholesterol levels, and aid fat loss.

Other studies, some done on mice, show that kombucha may help improve the microbiome and manage obesity-related conditions.

Risks of Fermented Foods

Eating fermented foods is not without some risks. Bacteria, fungi, or toxins produced by certain microorganisms may contaminate fermented foods. Contamination could result from poor manufacturing processes, contaminated water, or low-quality ingredients.

Some fermented foods could add calories and sugar to the diet. Drinks with added sugar can cause digestive symptoms such as bloating and gas.

Tips on fermenting foods at home safely include:

• Wash your hands frequently when working with food.
• Wash all surfaces and tools with hot soapy water and rinsing them well.
• Only use containers and utensils that are food-rated and don’t have any scratches or cracks.
• After fermentation, food should be canned or stored in a refrigerator.