Probiotic Drinks vs. Supplements: Which Is Better for Your Gut?

Probiotic drinks are everywhere these days, with everything from kombucha and kefir to soda and drinkable yogurt being marketed for better gut health. But in many cases, the label "probiotic" is a misnomer: not every fermented or gut health-focused beverage technically qualifies as a probiotic.

That doesn't mean you should avoid them—some, particularly kefir, offer health benefits all the same. But it is important to understand the amount and strains of live microorganisms a beverage provides and whether those strains have demonstrated benefits—particularly if you're considering foregoing your probiotic supplement in favor of a drink.

Let's dive into how probiotics work within the body, how different probiotic drinks compare with high-quality dietary supplements, and other factors (like added sugar) to keep in mind for overall wellness and digestive support.

What Are Probiotics and What Are Their Benefits?

According to the International Scientific Association for Probiotics and Prebiotics, probiotics are live microorganisms that, when consumed in adequate amounts, provide a demonstrated health benefit.

Many probiotic strains have been studied and shown to have benefits for digestive health and immune function, heart health and more. Research also suggests some probiotic strains may influence mood through communication along the gut-brain axis.

However, different probiotics have been shown to have different effects. Because of this, researchers study probiotics for health benefits at the strain level (generally denoted by a number, like B. longum ssp. longum SP54), not at the species level (Bifidobacteria longum).

The second part of the scientific definition, effective amounts, is measured in colony-forming units, or CFUs. The CFU count indicates the number of viable live cultures in a product.

So although fermented foods and beverages may contain live microorganisms, they rarely qualify as true, defined probiotics. A high-quality dietary supplement is more likely to meet the scientific definition.

Clinically studied probiotics support a diverse gut microbiome. A diverse microbiome is important because it's generally associated with a healthy digestive system and immune function. Research also shows it is associated with healthy aging. Additionally, many probiotic supplements have been studied for other, specific benefits as well, including liver health.

What Are Probiotic Drinks?

The term "probiotic drink" is often used for beverages that contain live bacteria. However, simply containing live bacteria does not mean a beverage meets the scientific definition of a probiotic. Therefore, it is important to read each product's label and decide for yourself whether it's a probiotic drink—or simply a drink containing some bacteria.

Here are some of the most popular bacteria-containing beverages in the marketplace:

• Kombucha:

  Kombucha is made by fermenting sweetened tea with a tea fungus composed of acetic acid bacteria and yeast. Kombucha fermentation also naturally produces very small amounts of ethyl alcohol. Not all "booch" is created equal: its microorganisms, CFU count and sugar content can vary by product and production method. Kombucha should not be considered a defined probiotic unless its label identifies a specific strain (with a number) and provides that strain in an adequate amount to demonstrate a health benefit.

• Kefir:

  Kefir is a fermented milk beverage made with kefir grains. These grains contain lactose-fermenting and non-lactose-fermenting yeasts and lactic- and acetic-acid-producing bacteria, all surrounded by kefiran, a protein matrix. But what type and how much bacteria matters! Kefir can contain up to 50 live active cultures and over 20 billion CFUs, depending on the production methods, so consumers need to read the label to identify whether the product contains clinically studied probiotics. When buying a commercial brand, choosing plain kefir can minimize your added sugar intake.

• Drinkable yogurt:

  Drinkable yogurt is made by adding live and active bacterial cultures to milk to ferment some of its lactose into lactic acid. The specific strains and CFU counts vary by product, and the presence of live cultures alone does not necessarily mean it qualifies as a defined probiotic. Read the label! As with kefir, choosing a plain variety of yogurt can help minimize added sugar.

• Soft drinks:

  Some soft drinks and sodas are formulated with added live microorganisms and marketed as "probiotic." However, adding bacteria to a carbonated beverage does not make the finished product a defined probiotic. Because formulations differ, consumers should evaluate each product's strain information, CFU count and sugar content individually. Since soft drinks are often high in added sugar, which does not provide health benefits, a high-quality supplement and plain kefir or yogurt are better options.

Probiotic Drinks vs. Supplements: Key Differences

The biggest difference between these drinks and probiotic supplements, of course, is that traditional "probiotic" drinks aren't truly a probiotic. That said, that doesn't mean they lack health benefits. Here are the pros and cons of each type of product.

Who Should Take a Probiotic Supplement vs. Probiotic Foods and Drinks?

The choice of supplement or specific foods and drinks depends on your health goals and diet preferences. A quality supplement is best for someone wanting to support a specific health goal, whether gut health, immune function, vaginal health, liver health or GI comfort.

But fermented foods and drinks containing live microorganisms have a rich historical tradition and are integral to the dietary patterns of some countries. For example, traditional Indian diets include a wide variety of fermented options reflecting the country's diverse geography and cultures. Growing evidence suggests that Indian fermented foods may offer health benefits related to immune and whole-body health.

Fermented foods, yogurt, kefir and "probiotic" drinks can be part of a healthy diet and may provide some benefits, but most are not interchangeable with a proven probiotic. Do your research. Some yogurts and yogurt drinks have been developed with clinically studied probiotic strains. But remember, the amount included is also important. When making your choice, read the label to confirm that the product contains a well-researched strain in effective amounts.

What You Need to Know About Probiotic Supplements vs. Drinks

Wondering how to add probiotic benefits to your wellness routine? This is what the science says about it.

What Is the Healthiest Probiotic Drink?

There is no single "healthiest" drink in this category. A product with less added sugar may be a healthier choice than a higher-sugar option. However, if a drink (or food) meets the scientific definition of a probiotic, the best choice depends on your specific health goal.

Look for a clearly labeled product containing a strain and amount that have been clinically studied for the benefit you want, whether related to digestion, immune response, mood or female health.

Which Is Better for Your Gut: Probiotic Foods or Drinks?

Neither drinks nor foods are inherently better for gut health, although there are health benefits associated with eating the enzymes in fermented foods like natto, a soybean dish. Fermented foods and beverages that contain live microorganisms may offer health benefits, but fermentation alone does not make a product a probiotic.

Individual response also varies because everyone has a different gut microbiome. A food or drink that works well for one person may not have the same effect on someone else.

Are Fermented Whole Foods Superior to Taking a Probiotic Supplement?

Fermented whole foods are part of many traditional cultures and dietary patterns, but they should not replace probiotic dietary supplements if your goal is gut health. You cannot compare their benefits to a scientifically studied probiotic, which will provide a specific strain and amount shown to deliver a specific health benefit.

How Many CFUs Do I Need in a Probiotic Drink or Supplement?

There is no universal CFU recommendation; more is not necessarily better. What matters most is that the product contains a specific strain used in a clinical study which supported a health benefit that you are seeking, and that it contains the same CFU per serving as was used in that clinical study.

Can I Get Enough Probiotics From Kefir and Fermented Foods Alone, or Do I Need a Supplement?

Generally, no. If you want a specific, clinically studied probiotic benefit, you will usually need a supplement that provides the studied strain in the correct amount. We recommend including healthy, fermented foods in your diet, though—there's no reason why you can't do both!

References

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