Best drinks for gut health
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Best Drinks for Gut Health
Green Tea and Gut Microbiome Diversity
Green tea is widely recognized for its health benefits, particularly its impact on gut health. Studies have shown that consuming up to 1000 mL of green tea daily (approximately 4-5 cups) can significantly increase the proportions of beneficial gut bacteria such as Bifidobacterium. Additionally, green tea's polyphenols, such as catechins, have been found to have prebiotic-like effects, promoting a diversified gut microbiome and potentially alleviating gut microbiota imbalances caused by high-fat diets or obesity.
Refined Deep-Sea Water (RDSW) and Intestinal Health
Refined deep-sea water (RDSW) is another drink that has shown promising results for gut health. A randomized double-blind controlled trial revealed that drinking 1 liter of RDSW daily for 12 weeks improved the intestinal environment by increasing fecal short-chain fatty acids (SCFAs) and urinary isoflavones, which are beneficial for gut health. The study also noted a significant alleviation of constipation among participants.
Beer and Nonalcoholic Beer: Polyphenols and Microbiota
Both alcoholic and nonalcoholic beer have been found to positively influence gut microbiota. A study involving 22 healthy men who consumed 330 mL of either type of beer daily for four weeks showed an increase in gut microbiota diversity, which is associated with positive health outcomes. This effect is attributed to the polyphenols present in beer, which have prebiotic actions and can combat intestinal dysbiosis .
Traditional Fermented Beverages: Apong
Traditional fermented beverages like Apong, a rice-based alcoholic drink, have also been studied for their impact on gut health. Research on the Mishing community in India indicated that Apong drinkers had a more diverse and distinct gut microbiome compared to non-drinkers. The study highlighted that these traditional drinks could significantly modulate gut bacteria and fecal metabolites.
Non-Dairy Fermented Beverages
For those who are lactose intolerant or prefer non-dairy options, non-dairy fermented beverages made from legumes, cereals, pseudocereals, fruits, and vegetables are excellent alternatives. These beverages can serve as carriers for probiotics, prebiotics, and bioactive compounds, ensuring that beneficial microorganisms reach the gut in high amounts to improve gut health.
Hydrogen-Rich Water (HRW)
Hydrogen-rich water (HRW) is an emerging functional drink that has shown potential in modulating gut microbiota. Studies have indicated that HRW can protect gut barrier integrity and upregulate butyrate-producing bacteria, which are crucial for gut health. However, more extensive human trials are needed to confirm these benefits.
Conclusion
In summary, several drinks have been identified as beneficial for gut health, including green tea, refined deep-sea water, beer (both alcoholic and nonalcoholic), traditional fermented beverages like Apong, non-dairy fermented beverages, and hydrogen-rich water. These drinks can enhance gut microbiota diversity, increase beneficial bacteria, and improve overall intestinal health. Further research and well-designed human trials are necessary to solidify these findings and explore the full potential of these beverages in promoting gut health.
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