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Table of Contents
Introduction
Nowadays, everyone who is concerned with dietary health issues knows that taking care of your gut microbiome is essential to staying healthy. And to take care of this intestinal flora, consuming a reasonable amount of pre- and probiotics is essential.
However, if you are lactose intolerant and do not like lacto-fermented vegetables such as Kimchi or sauerkraut, if you are not careful, you can eliminate or at least greatly reduce the probiotics in your diet.
There is a solution that we don’t always think about: fermented drinks.
New to fermented drinks
Fermented drinks can be well tolerated by people who typically consume pasteurized food, but this can vary depending on the individual’s gut health and sensitivity to probiotics. Pasteurization is a process of heating food or drink to high temperatures to kill harmful bacteria, but it can also destroy beneficial bacteria and enzymes.
Fermented drinks contain live cultures of beneficial bacteria and yeast, which can help to promote gut health and support the immune system. However, if an individual’s gut is not used to these live cultures, they may experience some digestive discomfort, such as bloating, gas, or diarrhoea, especially if they consume large amounts of fermented drinks at once.
It’s also important to note that some commercially produced fermented drinks may be pasteurized to extend shelf life or ensure safety. While pasteurization may reduce the number of live cultures, these products may still contain some beneficial bacteria and can offer health benefits.
If you’re new to fermented drinks, it’s a good idea to start with small amounts and gradually increase your intake over time. This can help your gut adjust to the live cultures and minimize any digestive discomfort. It’s also a good idea to choose fermented drinks that are made with natural ingredients and minimal additives, as these are more likely to contain higher amounts of beneficial bacteria.
The key to a healthy gut microbiome is maintaining a balance between the different types of bacteria, and promoting the growth of beneficial bacteria through a healthy diet and lifestyle.
Below is a small overview of these non-alcoholic drinks.
Kombucha
Kombucha is a fermented tea that has been consumed for centuries for its potential health benefits. It is made by fermenting sweetened tea with a culture of bacteria and yeast, often referred to as a “SCOBY” (symbiotic culture of bacteria and yeast).
During the fermentation process, the bacteria and yeast convert the sugar in the tea into beneficial compounds like organic acids, vitamins, and enzymes. These compounds give kombucha its unique tangy flavour and fizzy texture. The fermentation process also creates the probiotics your gut needs.
In addition, Kombucha is rich in antioxidants, which can help to protect against oxidative stress and inflammation. According to some studies, it has a potential immune-boosting effects and anti-cancer properties, although more research is needed to confirm these properties.
Kefir
Kefir is a fermented drink made from milk that is similar to yogurt but has a thinner consistency and a tangy flavour. It is made by adding kefir grains, which are a combination of lactic acid bacteria and yeasts, to milk.
During the fermentation process, the bacteria and yeast in the kefir grains convert the lactose in the milk into lactic acid, which gives kefir its tangy flavour. This is the reason, it is often well-tolerated by people with lactose intolerance due to the fermentation process, which breaks down lactose into simpler sugars.
However, the degree to which individuals with lactose intolerance can tolerate kefir may vary. Some people may be able to tolerate small amounts of kefir without experiencing symptoms, while others may need to avoid it completely.
Kefir is often made with cow’s milk, but it can also be made with other types of milk, such as goat’s milk or coconut milk. It can be consumed plain or flavoured with fruit, honey, or spices.
Water kefir
Water kefir, on the other hand, is a non-dairy, fermented drink that is made by fermenting water with kefir grains, sugar, and fruit. The kefir grains used to make water kefir are different from the ones used to make milk kefir and consist of a different combination of bacteria and yeast.
During the fermentation process, the bacteria and yeast in the kefir grains convert the sugar in the water into lactic acid, which gives water kefir its tangy flavour. Water kefir is also a great source of probiotics and can be flavoured with fruit, juice, or herbs.
Both kefir and water kefir are great sources of probiotics and are also rich in vitamins and minerals and can be a delicious addition to your diet.
Kvass
Kvass is a traditional fermented drink that originated in Russia and is made by fermenting bread or other grains with water.
To make kvass, bread is soaked in water and left to ferment for a few days, along with sugar or honey and occasionally fruit or vegetables. The fermentation process creates probiotics, as well as organic acids, vitamins, and enzymes.
Kvass has a tangy, slightly sour flavour and is often compared to a light beer or kombucha. It is a great source of probiotics and antioxidants and can be a refreshing drink on a hot day.
Kvass can be found in some specialty stores that carry Russian or Eastern European products. It may also be available at health food stores or online. Alternatively, you can make your own kvass at home using a simple recipe that involves soaking rye bread in water and sugar and leaving it to ferment for a few days.
Jun
Jun is a fermented drink made from tea that is similar to kombucha but is made with green tea and honey instead of black tea and sugar. It is believed to have originated in Tibet and has been consumed for centuries for its potential health benefits.
To make jun, green tea is brewed and mixed with honey to create a sweetened tea base. A SCOBY is then added to the tea, and the mixture is left to ferment for several days.
During the fermentation process, the bacteria and yeast in the SCOBY convert the sugar in the honey into beneficial compounds like organic acids, vitamins, and enzymes. These compounds give jun its unique flavour and texture and also create the probiotics.
Like Kombucha, Jun is rich in antioxidants and as a potential immune-boosting effects. Some research has found that the compounds in green tea and honey may have anti-inflammatory properties, which could benefit conditions such as arthritis and allergies.
Jun can be found at some health food stores or online, or you can make your own at home using a SCOBY and green tea and honey.
Ginger beer
Ginger beer is a fermented, carbonated beverage that is made with ginger, sugar, water, and sometimes lemon or lime juice. It is believed to have originated in England in the 18th century and was popularized in the Caribbean.
To make ginger beer, grated ginger is mixed with sugar and water and boiled to create a syrup. The syrup is then cooled and mixed with lemon or lime juice and a ginger beer plant, which is a combination of yeast and bacteria that ferments the mixture. The ginger beer is then left to ferment for several days, which creates the carbonation and the tangy flavour.
Ginger itself is known for its anti-inflammatory and antioxidant properties, and ginger beer may offer additional health benefits.
Commercially produced ginger beer may not be fermented, and may instead be made with ginger flavouring and added carbonation. For the potential health benefits of ginger beer, it’s best to look for brands that use natural ingredients and fermentation.
Ginger beer can be enjoyed on its own or used as a mixer in cocktails like Moscow Mules and Dark and Stormys. It’s also a popular ingredient in cooking and baking. You can find ginger beer at some grocery stores, health food stores, or online, or you can make your own at home using a ginger beer plant or a ginger bug (a similar starter culture made with ginger, sugar, and water).
Lassi
Lassi is a traditional Indian drink that is made from yogurt and water or milk. It is typically enjoyed as a refreshing beverage or a light meal, and can be flavoured with fruit, spices, or herbs.
To make lassi, yogurt is blended with water or milk to create a smooth, creamy drink. Traditional lassi is typically made with plain yogurt, but variations may use flavoured yogurt or add sugar or honey for sweetness. Spices such as cardamom, cinnamon, or cumin may be added, as well as fresh herbs like mint or cilantro.
Yogurt contains live cultures of Lactobacillus acidophilus and other probiotic strains that can help to support a healthy gut microbiome, boost your immune system and protect against infection. Lassi also provides a good source of protein, calcium, essential for strong bones and teeth, and other essential nutrients.
Lassi can be found at Indian restaurants or specialty stores that carry Indian foods. It can also be easily made at home using plain yogurt, water or milk, and your choice of flavourings. Lassi is typically served chilled, and can be enjoyed as a healthy alternative to sugary drinks.
Regarding Lactose intolerance, lassi, similarly to kefir, is made with yogurt, which contains live cultures of Lactobacillus acidophilus and other probiotic strains that can help to break down lactose and make it easier to digest. For this reason, some people with lactose intolerance may be able to tolerate small amounts of lassi.
However, if you have severe lactose intolerance, you may still experience symptoms such as bloating, gas, and diarrhoea after consuming lassi. In this case, it’s best to talk to your doctor to determine if lassi is a suitable beverage for you, and if so, what amount is safe to consume.
It’s also worth noting that some types of lassi may be made with milk instead of water, which could contain more lactose. If you have lactose intolerance, you may want to opt for lassi made with water or non-dairy milk alternatives like almond or coconut milk.