Do They Really Work? Functional Beverages and Gut Health

Functional beverages are a rising trend in the wellness world, promising benefits that go beyond simple hydration. 

From probiotic-friendly kombucha to electrolyte infused waters, these drinks claim to support digestion, boost energy, and more. 

But are they just a passing fad or do they actually work? And, more importantly, how do they impact your gut health? 

Let’s explore functional beverages, how they impact your microbiome, and how you can truly support a balanced, healthy gut.

What Are Functional Beverages? 

Before we jump into their impact on gut health, let’s take a closer look at what functional beverages are.

You’ve likely seen them at the grocery store, either in the drinks aisle or in the “health foods” section. These are non-alcoholic beverages that offer—or claim to offer—benefits beyond the basic hydration and nutrition. 

Their ingredients are carefully chosen and may include vitamins, minerals, herbs, probiotics, electrolytes, and other bioactive components selected for their specific health advantages.

Depending on the formulation, functional beverages can target a range of physical or emotional concerns, including: 

• Improving gut health
• Reducing stress
• Increasing energy levels
• Enhancing athletic performance
• Supporting bone health

Some companies even create special blends that provide multiple benefits in one beverage—for example, an energy drink infused with antioxidants or a calming herbal tea boosted with probiotics.

In recent years, the functional beverage market has skyrocketed rapidly, driven in part by consumer demand for convenient wellness solutions.

Here are a few reasons why these drinks are growing in popularity. 

• Emphasis on wellness: Consumers are more focused than ever on wellness and preventive health. Functional beverages are a quick, easy, and portable way to get important nutrients and address specific health concerns. 
• Lifestyle appeal: For some younger consumers, the appeal goes beyond wellness. Brands have designed eye-catching cans and bottles, often in sustainable packaging, that look stylish on social media feeds.
• Convenience: Premixed functional beverages deliver multiple nutrients at once, with zero time spent on meal prepping or cooking. Grabbing one on the go is a quick and easy solution when you’re short on time but want something nutritious. 

But as functional beverages become the go-to wellness drink for health-conscious shoppers, one question remains: what can they actually do? Let’s take a closer look at some of the most popular options and their health benefits. 

Popular Types of Functional Beverages

While some functional beverages are newer, like trendy “probiotic sodas,” others, such as green tea, have been around for centuries. 

Here are some of the most popular functional beverages and what they do. 

• Adaptogen-infused drinks with ingredients like ashwagandha or maca might help you control stress and balance hormones. 
• Aloe vera juice is often found in the produce section, and may provide digestive benefits such as soothing the gut lining.
• Apple Cider Vinegar (ACV) drinks may help with digestion, blood sugar, and appetite control.
• Coconut water is naturally rich in electrolytes, which makes it incredibly hydrating.
• Electrolyte drinks, such as enhanced waters or sports drinks, are designed to replenish the fluids and minerals you lose when you exercise.
• Fortified milk (dairy, almond, oat, soy, and more) is often enriched with calcium, vitamin D, and other nutrients that support bone health.
• Green tea is naturally high in antioxidants, which can fight free radical damage while supporting metabolism, heart health, and brain function. 
• “Golden milk,” is milk (animal or plant-based) blended with turmeric. Along with other health benefits, it can reduce inflammation, thanks to the curcumin in the turmeric. 
• Herbal teas (like chamomile, ginger, or peppermint tea) are used for a number of benefits, including relaxation, digestive support, and reduced inflammation. 
• Kefir is a fermented milk containing probiotics that could promote bacterial diversity in your gut microbiome and support your immune system. 
• Kombucha is a fermented, probiotic-rich drink that may support digestion and gut health.
• Matcha tea is a type of green tea that is packed with antioxidants. It also contains caffeine, which helps with both energy and focus. 
• Okra water is made by soaking okra pods in water, the soluble fiber in this drink is thought to help balance blood sugar and promote digestive health.
• Protein shakes help with post-workout recovery, especially for your muscles. 

As you can see, several of the most popular functional beverages, including kombucha and probiotic sodas, are those intended to support the gut microbiome. But do they really work?

What Is Gut Health?

To truly understand how functional beverages do, or don’t, contribute to your gut health, it helps to know what makes up a healthy gut. 

Your body is already home to trillions of bacteria. They live on your skin, in your mouth, nasal passages, and eyes, and, most abundantly, in your gut. 

Some of these are beneficial (“good”) bacteria, while others are pathogenic (“bad”) bacteria. Both types of bacteria coexist in your gut microbiome. 

Because both space and resources are limited, when one type of bacteria flourishes, the other tends to flounder. In an ideal scenario, the good bacterial colonies would thrive, grow, and eventually crowd out the bad bacteria. Your gut would be balanced and you would be healthy—physically, mentally, and emotionally. 

Unfortunately, for many people, the opposite is true. The pathogenic bacterial colonies are stronger, and the good bacteria struggle to keep up. 

This imbalance is called dysbiosis, and it can affect almost every area of your health. Symptoms most often associated with dysbiosis include: 

• Anxiety or depression
• Chronic fatigue
• Digestive issues like constipation, diarrhea, bloating, gas, and more
• Moodiness 
• Poor immune response
• Skin conditions, including acne, eczema, and psoriasis
• Trouble sleeping
• And more

Clearly, gut health extends far beyond your actual gut. And because it touches almost every aspect of your health, maintaining a healthy microbiome should be a wellness priority.

So, how do functional beverages fit into this goal? 

Do Functional Beverages Support Your Gut?

So, can a functional beverage support your gut health? The answer is complicated: maybe—but probably not as much as you would like. 

First, it’s important to note that functional beverages aren’t a magic cure-all. Drinking them for a week or even a month won’t completely turn around your gut health (or any other part of your health most likely).

That said, they can be a convenient way to consume extra nutrients and may offer more gut benefits than standard drinks, But functional beverages will be most effective when they form part of a healthy lifestyle that includes a balanced diet and organic, whole foods.

Here are a few things to keep in mind when it comes to functional beverages and gut health. 

• Ingredients: Not all functional beverages are created equal. Always read labels carefully to know exactly what you’re getting. Look for drinks with a higher concentration of probiotics, prebiotics (fibers that feed healthy bacteria) and other gut-friendly ingredients. 
• Effectiveness: The gut benefits of a functional beverage can vary widely depending on the type of drink, its quality, and the concentration of active ingredients. A “wellness drink” may not pack the same punch as a fermented probiotic-rich drink like kefir or kombucha.
• Consistency: Like any other healthy habit, having a functional beverage once won’t change your gut health overnight. Consistency, paired with other healthy habits, is what makes a real difference.  
• Additives: Be cautious of unnecessary ingredients, such as added sugars, artificial colors, artificial flavors, which could counteract any potential benefits. Choose minimally processed options, like kombucha, kefir, or green tea, instead of trendy sodas with a “probiotic” label. 

Functional beverages could certainly play a role in supporting gut health, but they aren’t a substitute for proven strategies. There are other ways to care for your gut that are often more effective—and just as easy and convenient to add into your routine.

The Best Ways to Support Your Gut

So, what are the best ways to support your microbiome, digestive health, and overall well-being? Here are some things you can do to encourage a happy, healthy gut.

Drink probiotic beverages

Some beverages, especially those made with fermented ingredients, contain naturally occurring probiotics that nourish your microbiome.

These probiotic-friendly drinks can support a healthier gut:

• Kefir
• Kombucha
• Probiotic teas
• Smoothies made with probiotic yogurt (low to no sugar ideally)

However, most people don’t consume these often enough or in large enough quantities to see significant gut health benefits. That’s why it’s best to pair them with other gut-supporting habits. 

Even if you do consume them regularly, it’s difficult to know the exact amount—and quality—of the probiotics they contain. Additionally, many of the probiotics in these foods will die before they reach your gut, meaning they cannot impart as many benefits, especially those deeper, long-term benefits that you may be looking for.

So while they are a solid addition to your diet and provide benefits to your gut and overall health, if you want to reap all the benefits that these beneficial bacteria have to offer, there’s a better option: high-quality probiotic supplements. (We’ll share our recommendation in a moment.)

Manage your stress

Your brain and your gut are directly connected through the vagus nerve, a two-way communications system, called the gut-brain axis. When one of the two is off balance, it affects the other. This is why a big presentation at work can upset your stomach, and also why digestive issues can sometimes lead to anxiety or depression. 

To keep your brain sending calm, soothing signals to your gut, make stress management a priority. Stress-busting strategies such as journaling, meditation, yoga, gratitude, time in nature, and mindfulness can all help reduce stress and support a balanced microbiome.

Get enough sleep

Gut health also comes through rest. 

Studies show that sleep deprivation can have a negative impact on the diversity of your gut microbiome. On the other hand, getting enough quality sleep supports both stress management and gut resilience. 

Aim for 7-8 hours of sleep at night, every night, to give your body the recovery time it needs. 

Take a probiotic supplement

While lifestyle choices like diet, stress management, and quality sleep are essential, the single most effective way to directly support your gut is with a high-quality spore probiotic supplement.

Spore probiotics are similar to the beneficial bacteria already living in your microbiome. When you consume them, they make their way to your gut, where they strengthen the existing colonies of good bacteria.

Our favorite spore probiotic supplement is Just Thrive Probiotic. 

The trek to your microbiome is treacherous: bile, enzymes, digestive acids, and other obstacles stand in the way. But because the spore strains in Just Thrive are naturally equipped with an endospore shell that protects them, this supplement is guaranteed to arrive 100% alive and ready to get to work. 

Just Thrive Probiotic contains four proprietary probiotic strains, each with unique benefits: 

• Bacillus indicus H.U.36™, which helps create antioxidants right in your gut
• Bacillus subtilis H.U.58™, which supports immune health by producing 12 potent defenders against bacteria and other pathogens
• Bacillus coagulans, which helps address common digestive issues
• Bacillus clausii, which helps restore and maintain optimal bacterial balance.

Together, these four probiotic strains work to support your gut, immune, and overall health. And while functional beverages can complement your wellness routine, a spore probiotic supplement remains the most effective way to promote gut health from the inside out.

Final Thoughts

Functional beverages can act as a bridge between hydration and nutrition. And while they’re not a cure-all, they can be a convenient and enjoyable addition to your gut-health routine. 

That said, functional beverages alone aren’t enough to create a thriving microbiome. For true, lasting gut health, you’ll need a well-rounded healthy lifestyle: nutritious food, stress management, quality sleep, and especially the added support of a trusted probiotic supplement. 

With all of these strategies working together, you can support your gut, promote your overall health, and focus on your well-being.

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