Dairy-Based Drinks with Lactobacillus
Fermented dairy products are a traditional and common source of Lactobacillus and other beneficial probiotics. These drinks offer a convenient way to boost your gut microbiome while also providing essential nutrients like calcium and protein.
Kefir
Kefir is a fermented milk drink made by adding kefir grains, a complex mixture of bacteria and yeast, to milk. The fermentation process results in a tart, slightly fizzy beverage with a creamy texture, often described as a thinner, drinkable yogurt. Kefir is particularly rich in diverse probiotic strains, with research highlighting its content of Lactobacillus kefiri, Lactobacillus kefiranofaciens, and Lactobacillus plantarum. The robust microbial community in kefir can help modulate the gut microbiota and has been linked to numerous health benefits, including improved digestion. Kefir is widely available in dairy and some non-dairy versions, including those made from coconut water or nut milks.
Yogurt Drinks
Many liquid yogurt products and probiotic shots are specifically formulated with high concentrations of Lactobacillus strains. Brands like Yakult, for example, are known for their unique Lacticaseibacillus paracasei strain Shirota. Other common probiotic yogurt drinks may contain strains like Lactobacillus acidophilus and Lactobacillus casei. These products typically undergo fermentation, which helps create a dense and stable environment for the probiotics. When selecting a yogurt drink, it is crucial to check the label for “live and active cultures,” and be mindful of added sugar content, as some can be quite sweet.
Cultured Buttermilk
While traditional buttermilk is simply a byproduct of churning butter, cultured buttermilk is created by fermenting pasteurized low-fat milk with lactic acid bacteria. This fermentation process introduces beneficial bacteria, including Lactobacillus species, making cultured buttermilk a source of probiotics. It has a characteristically tangy flavor and is often used in baking, but the live cultures are destroyed by heat, so it should be consumed cold to gain its probiotic benefits.
Non-Dairy and Plant-Based Drinks with Lactobacillus
For those who are lactose intolerant, follow a vegan diet, or simply prefer non-dairy options, there are several plant-based drinks rich in Lactobacillus.
Kombucha
Kombucha is a fermented tea made by adding a SCOBY (Symbiotic Culture of Bacteria and Yeast) to sweetened black or green tea. The fermentation produces a tangy, effervescent drink that contains various probiotics, antioxidants, and B vitamins. While popular, it's important to remember that not all fermented foods contain microbes that meet the strict definition of a probiotic, so specific strain information should be sought. Kombucha is a popular soda alternative and comes in many flavors.
Water Kefir
Similar to milk kefir but dairy-free, water kefir is made by fermenting sugary water with water kefir grains. These grains are a complex culture of bacteria and yeast that produce a fizzy, slightly tangy probiotic drink. Water kefir is an excellent option for those seeking a light, refreshing, and vegan probiotic source. Its probiotic profile can include various Lactobacillus species, such as Lactobacillus plantarum.
Fermented Juices and Plant-Based Milks
Probiotic juices like GoodBelly use strains such as Lactobacillus plantarum 299v to create a dairy-free drink option. Additionally, the fermentation of plant-based milks, such as soy or oat milk, can also be a source of Lactobacillus. These products are often found alongside dairy alternatives and specifically labeled for their probiotic content. Some traditional fermented drinks from vegetable sources, like Kanji (fermented beetroot and carrots), also contain beneficial bacteria and are gaining recognition.
Comparison: Lactobacillus Drinks at a Glance
| Feature | Kefir | Yogurt Drinks | Kombucha | Water Kefir |
|---|---|---|---|---|
| Base | Dairy milk (or plant-based) | Dairy milk | Sweetened tea | Sugary water |
| Typical Flavor | Tart, creamy | Sweet, tangy | Tangy, fizzy | Slightly sweet, fizzy |
| Typical Strains | Diverse Lactobacillus & other species | L. acidophilus, L. casei (strain specific) | Varies; contains bacteria & yeast | Lactobacillus species, yeasts |
| Dairy/Non-Dairy | Both options exist | Primarily dairy, some alternatives | Non-dairy (vegan) | Non-dairy (vegan) |
| Notes | Often higher in diverse probiotics | Specific strains often listed | Contains antioxidants & B vitamins | Light, refreshing soda alternative |
How to Choose a Drink with Lactobacillus
When selecting a probiotic drink, paying close attention to the label is key to ensuring you get a product with real benefits. Here's a quick guide to help you choose wisely:
- Read the Label: Look for products that explicitly state they contain “live and active cultures” and list the specific bacterial strains used, like Lactobacillus acidophilus or Lactobacillus casei.
- Count the CFU: Check the Colony-Forming Unit (CFU) count, which indicates the number of live and active microorganisms per serving. Aim for products with a high CFU count, typically in the billions, for a potent dose.
- Prioritize Low Sugar: Many commercial probiotic drinks are loaded with added sugars. Opt for low-sugar or naturally sweetened options to maximize the benefits for your gut and overall health.
- Check Storage Requirements: Most high-quality probiotic drinks require refrigeration to maintain the viability of the live cultures. If a product is shelf-stable and claims to contain live probiotics, it's worth a second look.
- Consider Strain Diversity: A diverse gut microbiome is often healthier. Choosing drinks that contain multiple strains can offer a broader range of benefits.
Conclusion: Navigating the World of Lactobacillus Drinks
The answer to the question "what drink has Lactobacillus in it?" is a diverse list, spanning both dairy and plant-based fermented beverages. From the traditional tang of kefir and buttermilk to the modern fizz of kombucha and water kefir, consumers have numerous options to introduce these beneficial bacteria into their diet. The best choice ultimately depends on individual dietary needs, preferences, and health goals. To make an informed decision, always examine product labels for specific strains, CFU counts, and sugar content. Incorporating these drinks, or other fermented foods, can be a simple and delicious way to support a healthy gut microbiome.
For more information on the specific benefits and strains of probiotics, consult authoritative sources like the National Institutes of Health.
The Bottom Line: Which Drink Has Lactobacillus in It?
- Kefir: This fermented milk drink is a standout source of diverse Lactobacillus species, offering a potent probiotic punch in both dairy and non-dairy forms.
- Yogurt Drinks: Many commercial yogurt beverages are specifically cultured with well-known Lactobacillus strains, like L. casei.
- Kombucha: The fermented tea provides a bubbly, vegan-friendly option, though strain-specific benefits can vary.
- Water Kefir: A light, dairy-free, and fizzy probiotic drink suitable for vegans and those with lactose intolerance.
- Read Your Labels: Always check product labels for "live and active cultures," CFU counts, and added sugars to make an informed choice.
- Consistency Matters: For maximum benefits, incorporating a high-quality Lactobacillus drink regularly into your diet is more important than occasional consumption.
