Why we should be drinking our probiotics

In our previous article⁠, we talked about why bone broth and miso deserve a place in our daily drinking habits. Not because they are fashionable, particularly photogenic or capable of performing miracles, but because they are simple, traditional foods that actually bring something useful to the table.

Now I want to talk about two other drinks that have been around for a very long time, although you would be forgiven for thinking they were invented approximately five years ago by someone opening a wellness café in Los Angeles: kefir and kombucha.

Both are fermented, both have become associated with gut health, and both are now sold to us as though they are some kind of beauty treatment in a bottle.

And while I find the whole idea of drinking our way to perfect skin rather optimistic, I do think there is something genuinely interesting about both.

Particularly when we stop treating them as trendy beverages and start looking at what they actually contain.

FIRST, WHAT IS FERMENTATION ACTUALLY DOING?

Fermentation is one of the oldest ways humans have preserved and transformed food.

Long before anyone was talking about probiotics, microbiomes or gut-brain connections, people were fermenting milk, vegetables, grains and tea because it made food last longer, changed its flavour and, in some cases, made it easier to digest.

The process itself is quite fascinating. Bacteria and yeasts consume certain sugars and transform them into other substances, including organic acids, gases and various flavour compounds.

Depending on the food and the microorganisms involved, fermentation can also change the availability of certain nutrients and reduce some components that are difficult to digest.

And then there are the live microorganisms themselves.

Our digestive tract contains trillions of microorganisms, collectively known as the gut microbiome, which participate in digestion, metabolism and immune function.

Some fermented foods introduce additional live microorganisms into our diet. That doesn’t automatically make every fermented food a clinically proven probiotic, but it does make fermentation an interesting part of a varied diet.

Which brings us to kefir.

KEFIR IS PROBABLY THE MOST UNDERRATED DRINK IN YOUR FRIDGE

Traditional milk kefir is made by adding kefir grains to milk.

Despite their name, these grains have absolutely nothing to do with wheat or cereals. They are little clusters of bacteria and yeasts living together in a structure made partly of proteins and polysaccharides.

As they ferment the milk, they consume some of its lactose and produce lactic acid, carbon dioxide and small amounts of other fermentation products.

The result is something between milk and drinking yogurt, slightly sour, sometimes gently fizzy, and considerably more interesting than its rather unglamorous appearance suggests.

What makes kefir particularly appealing is that it isn’t just a fermented drink.

It’s also food.

A good, plain milk kefir provides protein, calcium, phosphorus and several B vitamins, although the exact nutritional composition depends on the milk and how it was produced.

Protein is essential for maintaining muscles and repairing tissues. Calcium and phosphorus are important for bones and teeth. B vitamins participate in energy metabolism and numerous other functions throughout the body.

And unlike many of the drinks marketed as wellness products, kefir doesn’t need a collection of added powders to become nutritionally interesting.

It’s already made from milk.

AND WHAT ABOUT THE LACTOSE?

This is another reason kefir deserves attention.

During fermentation, microorganisms break down some of the lactose naturally present in milk. Certain cultures also produce enzymes involved in lactose digestion.

This means some people who find ordinary milk difficult to digest may tolerate kefir better.

It doesn’t mean kefir is completely lactose-free, and it certainly doesn’t make it suitable for someone with a milk protein allergy.

But it is an interesting example of how a traditional food preparation method can change the way we digest something.

And personally, I find that considerably more impressive than another supplement promising to revolutionise digestion.

KOMBUCHA IS A COMPLETELY DIFFERENT STORY

If kefir is essentially fermented food in a glass, kombucha is much closer to a fermented soft drink.

Traditionally, it begins with sweetened black or green tea, to which a culture of bacteria and yeasts is added.

This culture is often called a SCOBY, which stands for Symbiotic Culture of Bacteria and Yeast.

During fermentation, yeasts transform some of the sugar into alcohol and carbon dioxide, while bacteria produce organic acids, including acetic acid, which gives kombucha its characteristic sharp, slightly vinegary taste.

The result is refreshing, acidic, sometimes sparkling, and rather sophisticated when it is made properly.

Kombucha also contains compounds originating from tea, including polyphenols, which are widely studied for their antioxidant properties.

Fermentation can transform some of these compounds and create additional metabolites.

But there is an important distinction between saying that a drink contains interesting compounds and claiming that drinking it will detoxify your body, cure your digestion or transform your skin.

The first is chemistry. The second requires considerably more evidence.

And kombucha, despite its reputation, still has relatively limited high-quality human research supporting many of its advertised health benefits.

That doesn’t make it a bad drink.

It simply means we should probably stop expecting it to do the work of an entire healthy lifestyle.

KEFIR OR KOMBUCHA: WHICH ONE IS ACTUALLY BETTER?

I don’t think this is really a competition, because they serve different purposes.

Kefir is the more nutritionally substantial of the two.

It provides protein, minerals and fermentation-derived microorganisms, making it an interesting addition to breakfast or something to drink when you want actual nourishment rather than just refreshment.

Kombucha is lighter and more refreshing, particularly when served cold, and can be an enjoyable alternative to conventional soft drinks or another afternoon coffee.

But kombucha doesn’t provide anything close to the protein or calcium you would get from traditional milk kefir.

And kefir doesn’t give you the refreshing, tea-based, slightly acidic experience of kombucha.

So I would choose kefir for its combination of nutrition and fermentation, and kombucha primarily because it is a pleasant way to drink something different.

There is room for both.

BUT WHAT ABOUT OUR SKIN?

This is where the conversation becomes particularly interesting for us.

The relationship between the gut and the skin is an active area of scientific research, sometimes referred to as the gut-skin axis.

Our gut microbiome interacts with our immune system, and researchers are investigating how these interactions may influence inflammatory skin conditions, including acne, eczema and rosacea.

But we need to be careful about what this actually means.

It doesn’t mean that drinking kefir every morning will give you a sharper jawline, fewer wrinkles or permanently glowing skin.

And it certainly doesn’t mean that every breakout is evidence of an unhealthy gut.

What it does mean is that skin health cannot be considered entirely separately from the rest of the body.

Nutrition, inflammation, sleep, hormones and general health all play a role in how our skin functions.

Kefir can contribute protein and nutrients needed for normal tissue maintenance. Fermented foods may also be one useful component of a varied diet that supports the digestive system.

But the evidence that kefir or kombucha specifically improves facial skin in otherwise healthy people remains limited.

Which is perfectly fine.

Not everything we consume needs to promise us a younger face.

Sometimes supporting our general health is already a very good reason.

PLEASE DON’T TURN KOMBUCHA INTO ANOTHER SUGAR DRINK

There is one thing I find particularly ironic about the modern kombucha industry.

We take a traditional fermented tea, promote it as an alternative to sugary soft drinks, and then somehow end up selling versions filled with fruit juice, syrups and added sugar.

Sugar is necessary for the fermentation process, because the microorganisms need something to consume.

But not all of it necessarily disappears.

The amount remaining depends on the recipe, fermentation time and what is added afterwards.

So when buying kombucha, I would look at the actual sugar content per 100 ml rather than assuming that anything labelled organic, raw or probiotic must automatically be healthy.

The same applies to kefir.

Plain, unsweetened kefir is quite different from a strawberry-flavoured kefir drink with added sugar.

And one more thing about kombucha: because it is fermented tea, it can contain caffeine and small amounts of alcohol. The quantities vary between products, particularly homemade ones.

For most healthy adults, commercially produced kombucha can be enjoyed in moderation, but it isn’t necessarily suitable for everyone, particularly during pregnancy or for people with weakened immune systems.

Fermented doesn’t automatically mean harmless.

THE BEST VERSION IS USUALLY THE SIMPLEST

For kefir, I would choose plain, unsweetened milk kefir containing live cultures, preferably with a short ingredient list.

Milk and kefir cultures are generally all you need.

For kombucha, I would look for a properly produced, refrigerated drink with a clearly stated sugar content and a relatively simple ingredient list.

Tea, water, sugar and a fermentation culture are the traditional foundations. Additional fruit or herbs can be lovely, but they shouldn’t turn the drink into dessert.

And I wouldn’t get too obsessed with the number of bacteria advertised on the packaging.

More microorganisms don’t automatically mean more health benefits. Different strains have different properties, and not all of them have been studied sufficiently to make specific claims.

The quality of the food and how it fits into your overall diet matter much more than an impressive-looking number on a bottle.

DRINK THEM LIKE NORMAL PEOPLE, NOT LIKE A WELLNESS PROJECT

This is probably the point I keep coming back to.

I don’t want another morning routine that requires six supplements, three powders, a special blender and twenty minutes of preparation before I can leave the house.

I want good things that are easy to consume regularly.

A glass of plain kefir with breakfast. A cold kombucha in the afternoon instead of another sweet drink. Bone broth when you want something warm. Miso when you feel like something savoury.

None of these needs to become a ritual with its own Instagram account.

And none of them needs to replace coffee, matcha, wine or any of the other things we genuinely enjoy.

The point isn’t to become a perfectly disciplined person who only consumes things with scientifically documented benefits.

It’s simply to make a little more room for foods and drinks that have something interesting to offer.

Bone broth brings protein and collagen-derived amino acids. Miso brings fermented soy and its distinctive nutrients. Kefir combines fermentation with the nutritional value of milk. Kombucha brings fermented tea, organic acids and tea polyphenols.

Four very different drinks, all with long histories, and all considerably more interesting than another artificially flavoured wellness beverage.

No miracles. No detox promises. No need to make it complicated.

Just good, old-fashioned foods that still make sense.

And sometimes, that’s more than enough.