Gut health has become a wellness buzzword, with “gut” drinks flying off the shelves of almost every supermarket.
But experts say that while digestive health is important, the little drinks are not the “miracle” cure they claim to be.
Shots made with ginger and turmeric, wheatgrass, and fermented yogurt are among some of the most popular.
The health drinks, which can cost £2 for just 100ml, claim to boost immunity, restore energy levels and support the microbiome – the trillions of microbes in the gut.
But nutritionists warn that these wellness drinks should not be seen as a “panacea for all health problems” and suggest that simply eating fruit is better.
The M&S x Zoe gut shot kefir-based drink sells for £2, contains live cultures and fiber and is said to keep the gut microbiome healthy
The Waitrose Ginger Shot costs £1.60 for 100ml and contains apple, ginger and lemon juices with apple and ginger purees (left). The Moju Hot Shot is 60ml and sells for £2 (right). Supermarkets claim that it contains vitamins C and D and zinc that can contribute to the normal functioning of the immune system.
Probiotic drinks are not new. Brands like Yakult, which claim to keep the gut microbiome healthy and populated, have been on the market for decades.
Newer offerings include the £2 M&S x Zoe kefir-based tripe shot, as well as juice shots such as Plenish, Moju and the supermarket’s own versions.
Many wellness shots boast gut-stimulating credentials. But regulations in the UK prevent manufacturers from claiming that their products improve immune function or maintain normal digestive health.
However, they may make claims related to the vitamins and minerals they are fortified with, such as calcium and vitamin D, according to Birmingham-based registered dietitian Dr. Duane Mellor.
Intestinal injections can help maintain normal functioning of digestive enzymes due to their calcium content, explains Dr. Mellor.
But despite the health claims, he said the products “are not a miracle cure and it is best to eat a varied, healthy diet that includes fruit and plain yogurt.”
Some health claims for these drinks are based on “limited scientific evidence.”
“Some probiotic mixtures of bacteria can be shown to have benefits in trials, but there is a lack of consistency in the mixture of bacteria and the amount needed to survive the harsh acidic environment of the stomach and reach the colon to get results.” . in health benefits,” added Dr. Mellor.
Rob Hobson, a London-based nutritionist and author of Unprocess Your Life, said the drinks will not have the same health benefits as eating balanced meals regularly.
“The amounts are not comparable to what you would receive from eating a varied diet with at least five servings of fruit and vegetables a day,” he told MailOnline.
Some wellness shots contain bacterial strains known to support the gut microbiome, such as lactobacillus and bifidobacterium, Hobson said.
However, because most people drink these injections intermittently and not every day, the “high cost” of the drinks compared to regular supplements may make them “a less practical option for ongoing support.” intestinal health,” he argued.
Customers could end up spending around £60 on healthy injections a month if they received one every day.
Some wellness shots contain bacterial strains known to support the gut microbiome, such as lactobacillus and bifidobacterium, nutritionists say.
Turmeric is a spice widely celebrated for its health benefits; Experts say it contains compounds that are thought to reduce inflammation and may even help with IBS.
Instead, Hobson suggests eating a variety of plants and fermented foods.
“For more sustained gut health benefits, incorporating a variety of probiotic-rich foods such as yogurt, kefir and fermented vegetables, along with prebiotic foods such as garlic, onion, asparagus and whole grains, will offer a more effective strategy,” he claimed. saying.
“This approach not only supports a healthy gut microbiome, but also contributes to overall dietary diversity and nutrient intake.”
But it’s not just the live cultures in “gut” drinks that claim to improve gut health: spices and superfoods are also hailed as miracle ingredients.
Turmeric is a spice widely celebrated for its health benefits. Experts say it contains compounds that are believed to reduce inflammation.
“Turmeric may be beneficial in managing inflammatory bowel diseases such as irritable bowel syndrome, and may positively influence the gut microbiota,” said Mr Hobson.
But Dr. Mellor cautions that many of these findings come from studies with rodents that have been given much higher levels of the spice than would be obtained through diet or potentially a supplement.
“It’s best to use turmeric as a spice as part of a healthy diet rather than trying to take it solely to improve your health,” Dr. Mellor said.
It’s a similar story for the “superfood” wheatgrass, which is rich in certain nutrients but can never replace a balanced diet.
Although it contains a variety of vitamins and phytochemicals, a plant chemical thought to strengthen the immune system, there is currently “very little evidence” to suggest it can actually benefit our gut health, warns Dr. Mellor.
Hobson also suggests that the ingredient is no more beneficial than eating whole vegetables.
“Some believe that the enzymes in wheatgrass help with the absorption of nutrients and may help with certain inflammatory bowel diseases,” Mr Hobson said.
“However, the evidence supporting these claims is limited and there are many more scientifically proven beneficial ways to support gut health beyond a daily shot of wheatgrass.”
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count
• Base meals are based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole grain crackers, 2 thick slices of whole wheat bread, and one large baked potato with skin.
• Eat some dairy or dairy alternatives (such as soy drinks) by choosing low-fat, low-sugar options.
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish each week, one of which should be fatty)
• Choose unsaturated oils and spreads and consume them in small quantities
• Drink 6 to 8 cups/glasses of water a day
• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day.
Fountain: NHS Eatwell Guide