Sip Smarter: Drinks That Can Tame Your Turbulent Gut
We know that a healthy gut is essential for overall well-being. It plays a crucial role in bolstering the immune system and even influences brain function through the gut-brain connection. But did you know certain drinks can disrupt the delicate balance of your gut microbiome, leading to digestive distress?
Here’s the breakdown of common culprits and healthier alternatives to keep your gut happy.
Sugary Sips: The Sweet Threat to Digestion
Nutrition experts caution against excessive consumption of sugary beverages like sweet tea and lemonade.
Toby Amidor, MS, RD, CDN, FAND, emphasizes the link between high sugar intake and inflammation. “A study published in 2020 found that a diet high in sugar can trigger inflammation and alter the balance of good and bad gut microbiomes, which can result in health consequences,” he explains.
When it comes to juice, moderation is key. While 100 percent fruit or vegetable juice can provide essential vitamins, minerals, and phytonutrients, it’s important to remember that too much added sugar can throw your gut microbiome out of whack, potentially favoring harmful bacteria.
Energy Drinks: A jolt to Your System (and Your Gut)
Energy drinks are a double-edged sword. While they may provide a temporary energy boost, their high caffeine content can wreak havoc on your digestive system.
Lauren Harris-Pincus, MS, RDN, founder of NutritionStarring YOU.com, explains that excessive caffeine can lead to gastritis, inflammation, increased intestinal motility, and even diarrhea. “It can worsen reflux symptoms too.
And if you’re prone to anxiety or irritable bowel syndrome (IBS)? Energy drinks can exacerbate those issues by causing restlessness and heightening anxiety.
Fizz-ical Warning: The Downside of Carbonated Beverages
Fizzy drinks, whether they’re sodas or diet versions, are notorious for wreaking havoc on the digestion of individuals with IBS or inflammatory bowel disease (IBD).
The problem lies within the sugar content. When your body struggles to absorb excess sugar, it draws water into the gastrointestinal tract to dilute and remove it. This often results in loose stools and diarrhea.
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(juice/juice)
What are some beverage choices that can promote a healthy gut microbiome?
## Sip Smarter: Drinks That Can Tame Your Turbulent Gut – Interview with Toby Amidor
**Host:** Welcome back, everyone. Today, we’re talking about gut health, and specifically, how our beverage choices can impact those crucial gut microbes. I’m joined by renowned nutrition expert Toby Amidor, MS, RD, CDN, FAND. Toby, thanks for being here.
**Toby Amidor:** Thanks for having me.
**Host:** So Toby, let’s dive right in. Many people associate healthy eating with diet and physical activity, but how much of a difference can our drinks make on our gut health?
**Toby Amidor:** You’d be surprised! Our digestive system is truly a sensitive ecosystem, and what we drink can either nourish those beneficial gut bacteria or disrupt their balance, leading to bloating, discomfort, and potentially even more serious long-term health issues.
**Host:** Interesting. You mentioned sugary drinks. We all know they’re not great for us, but what specifically is their impact on our gut microbiome?
**Toby Amidor:** Consuming sugary drinks like soda, sweet tea, and even lemonade in excess can wreak havoc on your gut. As I mentioned in a recent article, [[1](https://www.eatingwell.com/best-probiotic-drinks-8727164)], a 2020 study showed that high sugar intake triggers inflammation, which can throw off the delicate balance of good and bad bacteria in the gut.
**Host:** That’s definitely something to keep in mind. What about juice? It seems like it’s a healthier alternative, right?
**Toby Amidor:** Juice can be tricky. While 100% fruit and vegetable juice offer valuable vitamins, minerals, and phytonutrients, it’s concentrated in sugars, even the natural ones. So, moderation is key.
**Host:** So, are there any drinks that actually *promote* gut health?
**Toby Amidor:** Absolutely! Water is always a fantastic choice. Staying hydrated is crucial for overall well-being, including gut health. Additionally, fermented beverages like kombucha and kefir contain probiotics, which are beneficial bacteria that can contribute to a healthy gut microbiome. Just be sure to look for options with low sugar content.
**Host:** Fantastic tips, Toby. Thank you so much for shedding light on this important topic.
**Toby Amidor:** My pleasure. Remember, making smart beverage choices can significantly impact your gut health and overall well-being. Cheers to a happy, healthy gut!
