What Drinks are Good for Gut Health?
Did you know that the drinks you drink might significantly influence your gut health? Gut-healthy drinks often include a high concentration of probiotics, which are helpful bacteria that help keep your digestive system healthy and operating correctly. They may also contain additional beneficial substances like antioxidants, vitamins, and minerals.
While numerous store-bought alternatives are available for gut-health beverages, finding anything that meets your individual needs and tastes can be challenging. That’s why creating your own drinks is the best alternative; you’ll have complete control over what goes into them.
People have been drinking kombucha, a fermented tea, since the beginning of time. Tea, sugar, and a SCOBY are the ingredients used to make it. SCOBY is an abbreviation for the symbiotic culture of bacteria and yeast. The SCOBY ferments the sugar and tea, forming kombucha, which is high in gut-friendly bacteria. This fermented tea may be made with either green or black tea. The probiotics and enzymes included in kombucha can help to enhance digestive health.
Furthermore, it is a good source of vitamins B, E, and K. Unfortunately, vitamin C can only be found in green tea kombucha. Kombucha can be consumed alone or with the addition of fruit, such as peach or strawberry. The flavoring is added during a second fermentation, which allows the kombucha to carbonate as the fruit ferments. This gives the liquid a little fizz, making it more refreshing. This probiotic drink can also be flavored with herbs or spices, such as ginger. Kombucha may be produced at home or purchased ready-made at most health food stores.
Kefir, a fermented milk drink widely enjoyed in Eastern Europe, originated in the Caucasus Mountains. Kefir is a probiotic drink made by combining milk and a starting culture, in this case, kefir grains. This causes the milk to ferment, producing a frothy, somewhat acidic, and foamy drink. Kefir grains may also be used in coconut water, non-dairy milk, and even plain water, which is beneficial if you are lactose intolerant. If you are lactose intolerant, you can still have milk kefir since the milk sugars are fermented. Kefir’s rich protein, calcium, vitamin, and mineral content has been shown to have several beneficial impacts on our gut and digestive health.
It can, for example, aid digestion, decrease inflammation, and boost the immune system. Furthermore, kefir has a probiotic effect, which promotes the growth of good bacteria in the stomach. It has more helpful bacteria than yogurt. People suffering from digestive problems may benefit from this impact. As a result, it is an excellent choice for anybody looking to boost the health of their digestive system.
Kefir is a versatile beverage that may be enjoyed on its own or as a foundation for other drinks such as smoothies. Because it is also relatively easy to make at home, it is a good alternative for anybody looking for a fermented drink that is both healthful and affordable. Kefir can be purchased unflavored or flavored with fruit or vanilla to make it more appealing. Finally, water kefir has been shown to contain alcohol; therefore, it may not be suitable for persons sensitive to alcohol. Although it is only a small proportion, it is worth noting.
Bone broth has long been used to support digestive and intestinal health. The bones are gently boiled for several hours to make bone broth. Because of the more extended boiling period, the marrow, collagen, and other nutrients are released into the broth. Bone broth can be made from chicken, beef, or game bones. The broth is excellent itself, but vegetables, herbs, and spices can be added to increase the flavor. Bone broth can be used as a tea or as a foundation for various foods such as soups or stews.
Collagen is transformed into gelatin when the bones are heated. Gelatin includes virtually all of the amino acids that humans need to live and, as a result, can aid in restoring the mucous membranes that line the digestive tract. Because bones from various animals are utilized, each batch of bone broth will be unique. The nutritional value will be influenced by the animal’s health when it is alive, with broth prepared from the bones of grass-fed, free-range animals being of greater nutritious grade. As a result, the kind and quantity of vitamins and minerals provided might vary. Bone broth often includes iron, zinc, and phosphorus, as well as vitamins A and K derived from bone marrow.
The amino acids glucosamine and chondroitin are found in bone broth and are components of the mucus that lines the digestive system. As a result, they contribute to the preservation of the lining and aid in reducing inflammation.
Drinking dandelion tea is commonly thought to help digestive and intestinal health. The tea’s mildly bitter flavor derives from the dandelion plant’s dried leaves, flowers, and roots. Dandelion tea is abundant in vitamins A, B, C, D, and E, as well as the minerals calcium, iron, magnesium, manganese, and zinc, and anti-oxidants beta-carotene and taraxasterol, which aids in the battle against intestinal inflammation. Dandelion promotes the formation of bile, which aids with fat digestion. It is also an appetite suppressant, which may help with weight control. It can also be used as a natural laxative to relieve constipation.
If you have dandelions growing in your garden, you can prepare your own tea. Making the tea from fresh leaves, flowers, and roots will boost the benefits as long as you haven’t treated them with weed killer. Simply wash the flowers or leaves and immerse them in boiling water for 15-20 minutes. You may also brew dandelion “coffee” with the roots. You must adequately wash them before chopping them into fine pieces and roasting them in the oven for a couple of hours. Finally, soak the roasted roots in hot water for a delightful, gut-healing “coffee” that is caffeine-free.
Ginger tea is a tasty, somewhat spicy beverage that can help with digestive health. Ginger tea can help with gastrointestinal disorders such as nausea, indigestion, colic, and morning sickness during pregnancy. Ginger has also been shown to help lower digestive system inflammation, which is frequently the root cause of gastrointestinal disorders. Furthermore, ginger has high antioxidants, protecting digestive tract cells from free radicals and pollutants. If you have digestive issues or want to enjoy a warm, aromatic tea, you should try ginger tea. Both of these conditions can be alleviated by drinking ginger tea.
Drinks that help improve gut and digestive health include bone broth, kefir, dandelion or ginger tea, and kombucha. While they may not be the most appealing to drink, they are all nutrient-dense and have several beneficial impacts on the stomach and digestive system.
- Kombucha Tea—A Double Power of Bioactive Compounds from Tea and Symbiotic Culture of Bacteria and Yeasts (SCOBY) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8532973/
- 19 Best Kombucha Flavors https://www.liveeatlearn.com/best-kombucha-flavors/
- Fall Colors the Caucasus Mountains https://earthobservatory.nasa.gov/images/35872/fall-colors-the-caucasus-mountains
- The Many Faces of Kefir Fermented Dairy Products: Quality Characteristics, Flavour Chemistry, Nutritional Value, Health Benefits, and Safety https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071183/
- Kefir Nutrition Facts and Health Benefits https://www.verywellfit.com/kefir-nutrition-facts-and-health-benefits-5083963
- Exopolysaccharides of Lactic Acid Bacteria: Production, Purification and Health Benefits towards Functional Food https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9319976/
- The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854945/
- Kefir http://bit.ly/3VmBoSo
- Coordinated survey of alcohol content and labelling of fermented soft drinks https://www.foodstandards.gov.au/science/surveillance/Documents/Summary%20Coordinated%20survey%20of%20alcohol%20content%20and%20labelling%20of%20fermented%20soft%20drinks.pdf
- The History of Bone Broth https://www.ossaorganic.com/blogs/blog/the-history-of-bone-broth
- The low down on bone broth, collagen and gelatin https://www.brothoflife.com.au/blogs/blog/the-low-down-on-bone-broth-collagen-gelatin
- What You Should Know About Bone Broth and Gut Health https://paragonhealthcare.com/what-you-should-know-about-bone-broth-and-gut-health/
- Bone Marrow: A Source of Nutritionally Valuable Fats as Typified in the Femur of Ram and Bull https://www.researchgate.net/publication/274715640_Bone_Marrow_A_Source_of_Nutritionally_Valuable_Fats_as_Typified_in_the_Femur_of_Ram_and_Bull
- The Effects of Glucosamine and Chondroitin Sulfate on Gut Microbial Composition: A Systematic Review of Evidence from Animal and Human Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412843/
- The Physiological Effects of Dandelion (Taraxacum Officinale) in Type 2 Diabetes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553762/
- Dandelion https://www.sciencedirect.com/topics/immunology-and-microbiology/dandelion
- Ginger https://www.mountsinai.org/health-library/herb/ginger
- The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/
- Inhibitory Effects of Culinary Herbs and Spices on the Growth of HCA-7 Colorectal Cancer Cells and Their COX-2 Expression https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691668/
- Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
The post What Drinks Promote Gut Health? appeared first on https://gqcentral.co.uk