GUT ‘shots’ containing so-called healthy bacteria to improve your health and wellbeing have become big business.
M&S is the latest to get in on the action, launching a £2 shot in January.
The retailer has teamed up with nutrition app Zoe to create the milk-based drink containing over five billion live cultures from 14 strains of bacteria.
Over the last few years, evidence has been mounting to show that the huge community of bacteria, viruses and fungi that live in the gut can affect everything from our immune systems to mental health.
They might also be linked to other things such as putting on weight and depression, and studies have shown a healthy gut could also reduce your risk of illnesses such as Alzheimer’s.
The goal is to improve the diversity of bacteria in the gut as much as possible, with harmful disruptors including too much sugar, alcohol, antibiotics, and processed junk food.
All the research on gut health has led to a boom in firms creating probiotic products filled with so-called ‘healthy’ bacteria, from drinks and yoghurts to shots and supplements.
But do you really need a little drink in your diet for a healthy gut – and with so many offer, which is the best to choose?
Anna Mapson, nutritional therapist at Goodness Me Nutrition, says: “One food or drink won’t make or break your gut health, and shouldn’t be seen as more than a ‘nice to have’ addition.
“There is a danger that people will feel they have got gut health covered if they drink these and then they forget the basics about eating enough wholegrains and getting your five a day.
Most read in Diet & Fitness
“However, there is no real harm for most people if they enjoy them.
“It’s also worth noting that beneficial bacteria is actually more effective when taking in capsule form.”
Anna says that while so many of these gut boosting products are expensive, “there are more effective ways to increase your gut bacteria”.
She says: “I don’t recommend everyone takes a probiotic.
“They can help change gut bacteria in the short term, but long-term, good gut health is more about your overall diet and lifestyle and unfortunately, there isn’t a shot that can change that.”
Anna gives her expert opinion on the shots while I, Lynsey Hope, do the taste testing.
M&S Food Zoe Gut Shot
£2 for 150ml, ocado.com.
This is not any gut shot, but an M&S gut shot, say the supermarket food product developers.
The basis of this product is kefir, a fermented milk that is beneficial for gut health.
It claims to have over five billion live cultures from 14 different bacteria strains.
11
Expert verdict: Anna says: “The fibre content is quite low at 3.3g, which is less than eating a small apple.
“They have named the strains of bacteria such as Bifidobacterium and Lactobacillus and say there are five billion per shot.
“All strains are known to have wide-ranging health benefits.”
Taster verdict: Lynsey says: “Pricey if you want to take one a day.
“At £2 a go, that adds up to £14 a week and £728 a year.
“It’s fruity and very thick, which I guess is a result of the crushed fruit pulp.
“It has a sourness to it and won’t be for everyone, but I liked the taste and if the odd one is good for health, then great.”
Yakult Original
£3.70 for 8 x 65ml, asda.com.
Perhaps one of the most well-known products for gut love, Yakult’s no frills drink can arguably be found in every supermarket.
11
Expert verdict: Anna says: “Yakult contains 8.8g of sugar per serving which is just over 2tsp of sugar per pot.
“It contains one strain of bacteria – L.casei Shirota – at 20 billion per bottle, which is good for a probiotic supplement.
“It’s one of the only products to guarantee and name the amount per serving.
“This bacteria has been well researched and is known to be good for improving digestion.”
Taster verdict: Lynsey says: “Yakult is a fermented milk drink and it has a bit of an acquired taste.
“Undoubtedly it would be a hit for those with a sweet tooth.
“There is a ‘balance’ version containing less sugar. Easy to drink every day and no faff measuring out shots.”
Activia Gut Health Fruit Yoghurt
£4 for 8 x 115g yoghurts, sainsburys.co.uk.
Perhaps an easier product to fit in your daily life, Activia’s yoghurts for gut health are flavoured and the perfect size for a snack.
11
Expert verdict: Anna says: “This has 14g of sugar which is 15 per cent of your daily recommended sugar limit in one bottle – over 3tsp per serving.”
The ‘no added sugar’ versions have 7.7g of sugar.
Anna says: “They name the bacteria it contains but it’s unclear how much is in each pot or the benefits it will have.
“It does provide 18 per cent of your daily calcium intake per 100g, which is good for bone health.”
Taster verdict: Lynsey says: “I had the rhubarb yoghurts, which were a lovely flavour.
“If you eat yoghurt regularly, may as well make it one that is good for your gut.
“Even my children enjoyed these. The only concern is the high sugar levels.”
Plenish Berry Gut Health Shot
£2 for one 60ml shot, tesco.com.
Plenish promises no added sugar, additives or preservatives in it’s berry flavoured gut shot – but millions of live cultures.
11
Expert verdict: Anna says: “Plenish names a strain of bacteria called Bacillus Coagulans GBI-30 6086 which may help with digestion of food and has been shown to reduce bloating in research studies.
“It’s fruit juice based so although there is no added sugar the natural levels are quite high at 6.3g per shot. No fibre, either.”
Taster verdict: Lynsey says: “Sweet and easy to drink. I wouldn’t consume one every day given the sugar levels.”
MOJU Raspberry Gut Health Dosing Bottle
£4.07 for 7 x 60ml shots, ocado.com.
One of the cheaper options, MOJU comes in a large bottle with seven servings spread across the week.
The prebiotics inside stimulate the growth of bacteria in the gut.
11
Expert verdict: Anna says: “This is a prebiotic to feed the gut microbes rather than adding live cultures.
“The fibre per shot is 4.1g which could be a helpful addition to your diet, but only similar to eating a portion of fruit.
“It contains 4.3g sugar per shot but each one contains inulin, which may trigger bloating in some people.
“It also contains baobab fruit pulp, which is high in antioxidants and vitamin C.”
Taster verdict: Lynsey says: “A zingy flavour, as what really came through taste wise was ginger and not raspberries.
“It’s very sweet but easy to drink, almost like drinking sherbet.
“I took it after dinner one night when I was feeling bloated and it actually helped to settle my tummy quite quickly.”
Biotiful Kefir
£3.50 for 1 litre, tesco.com.
Making its way onto supermarket shelves, kefir is now more accessible than ever.
But would you swap it for your usual semi-skimmed milk, at the cost?
11
Expert verdict: Anna says: “No added sugar. Four key bacterial strains named but no amount per serving so it’s unclear how much you are getting.
“As it’s yoghurt there is no fibre but you do get 3.5g of protein per 100g, which is great for muscle health.
“It’s also a source of vitamin B12, which supports the immune system and energy levels.
“This is my favourite product as it has nothing added except the bacteria.”
Taster verdict: Lynsey says: “Really enjoyed the kefir for breakfast instead of cereal every morning.
“It has a thicker consistency and a sour taste, but after using for a few week I noticed a real improvement in my gut health.
“I work out a lot, so great to know it contains extra protein too.”
Holland and Barrett Glow Kombucha
£1.80 for 250ml can, hollandandbarrett.com.
Kombucha is another fermented gut friendly drink, like kefir, which has a unique taste.
11
Expert verdict: Anna says: “Sweetened with stevia, not sugar, so this won’t affect blood sugars.
“It contains added vitamin C but only about the same as eating an orange so it’s unlikely to have a significant effect on the body.
“Eating an orange would be better for you as you’d also get antioxidants and fibre.
“There is no information about which bacterial cultures might be included or at what level, so hard to judge if this will affect the gut or not.”
Taster verdict: Lynsey says: “I found the cucumber and mint to taste a bit like mouth wash and it wasn’t for me, but the mango was nice and quite refreshing.
“I didn’t notice any real benefit though. As Anna says, I’d probably be better off (health-wise and financially) if I ate an orange.”
Deeply Gut Health Food Spinach and Kiwi
£70 for a 28 day supply, deeplyfoods.com.
One of the pricier of the bunch, Deeply’s drink contains prebiotics that help feed the bacteria in the gut.
11
Expert verdict: Anna says: “Each shot contains 7.5g of fibre which is quite a lot – around the same as eating two portions of fruit and vegetables a day – so this could be helpful when you consider the average fibre intake for UK adults is only 18g a day, around 60 per cent of what we need.
“Start slowly if you are low in fibre to avoid bloating and keep up with your hydration as you add more fibre to your diet.”
Taster verdict: Lynsey says: “Very drinkable, sweet and a juicy flavour. But these are expensive, working out around £2.50 per day.
“I notice a real improvement in my gut after trialling for a few weeks though so I imagine I definitely wasn’t eating enough fibre before.
“I’d love to continue with these but because of the price, it might not be every day.”
Unrooted Good Gut Apple Cider Vinegar Shot
£24 for 12 60ml shots, unrooteddrinks.com.
This gut shot boasts ‘high-in-fibre baobab’ with apple cider vinegar to help aid digestion and support good gut health.
11
Expert verdict: Anna says: “The majority of this is coconut water and fruit juices.
“Fibre content is only 0.9g per shot, which is much lower than the others.
“Apple cider vinegar makes up eight per cent of the 60ml, so only 4.8ml in total, so it’s unlikely to have any effect on digestion.
“Ginger juice is known to help nausea, reduce inflammation and it can calm gut cramps but some people with gastritis but may find it creates a bit of burning.”
Taster verdict: Lynsey says: “Loved the sharp, ginger flavour which really hits the back of the throat.
“This was a small shot and easy to knock back but after taking it for seven days, I’m not sure I noticed any difference in my gut.”
The Raw Turmeric Co Turmeric and Ginger Shot
£1.95 for 60ml, sainsburys.co.uk
11
Expert verdict: Anna says: “Ginger is good for nausea and can help increase motility of the gut.
“Some people find it can trigger reflux or sensitive stomachs.
“Turmeric is anti-inflammatory. This one won’t necessarily increase gut microbes or add live bacteria, but it may help with immune health due to vitamin C and A.”
Taster verdict: Lynsey says: “The least appealing both in terms of taste and colour, and least enjoyable to drink.
“It was the colour of turmeric which was a bit off-putting. It certainly packs a punch and my throat was on fire afterwards.
“Impressive in terms of its health benefits though, so if you can stomach it, I’m sure it will do you good.”
How to boost gut health with diet
Go for the long haul and improve your gut health by following these steps, outlined by Anna:
- Aim for 30 different types of fibre per week as there is evidence this helps build a diverse gut microbiome. Foods you can count include all fruits, vegetables, pulses, legumes, grains, nuts and seeds. Start by counting how many you eat and increase slowly from there.
- Start increasing your fibre intake slowly. Just one extra portion of fruit or veg a day will help. One portion is around 80g of veg. Aim for 25-30g of fibre a day.
- Look after the gut-brain connection. When we are stressed, we don’t digest food as well and you can become bloated, constipated or suffer with loose stools. Deep breathing, yoga and walking have all been shown to calm the vegus nerve which can affect digestion.
- Aim for eight hours sleep. Go to bed eight hours before you need to wake up and incorporate a wind down in the evening such as stretching, writing in a journal or listening to calm music.
- Get outside every day. Exposure to the natural world helps diversity the gut microbiome. Stroking a pet or doing the gardening could help.
- Exercise. Daily movement helps create a healthy gut. People who exercise regularly have a more diverse set of gut bacteria and often have strains associated with better overall health.
Common signs that something is wrong with your gut include persistent changes in bowel habits, abdominal pain, blood in the stools, weight loss and trouble swallowing. If you experience any of these, you should seek medical help.