Gut health has become a buzzword for wellness, with ‘gut shot’ drinks flying off the shelves of almost every supermarket.
But experts say that while digestion is important, the small drinks are not the “miracle cure” they are marketed as.
Shots made from ginger and turmeric, wheatgrass and fermented yogurt are among the most popular.
The health drinks, which cost £2 for just 100ml, claim to boost immunity, restore energy levels and support the microbiome – the trillions of microbes in the gut.
But nutritionists warn that these wellness drinks should not be seen as a ‘magic bullet for all health problems’ and suggest that simply eating fruit is better.
The M&S x Zoe gut shot kefir drink, sold for £2, contains live cultures and fiber and is said to keep your gut microbiome healthy
The Waitrose Ginger Shot costs £1.60 for 100ml and contains apple, ginger and lemon juice with apple and ginger puree (left). The Moju Hot Shot is 60ml and retails for £2 (right). Supermarkets claim that it contains vitamins C & D and zinc, which can contribute to the normal functioning of the immune system
Probiotic drinks are not new. Brands like Yakult, which claim to keep the gut microbiome healthy and densely populated, have been around on the market for decades.
Newer offers include the £2 M&S x Zoe kefir-based gut shot, as well as juice shots such as Plenish, Moju and the supermarket’s own versions.
Many wellness shots boast their gut-strengthening properties. But regulations in Britain prevent manufacturers from claiming that their products improve immune function or maintain normal digestion.
However, they can make claims related to the vitamins and minerals they are fortified with, such as calcium and vitamin D, according to Birmingham-based registered dietitian Dr. Duane Mellor.
Intestinal shots can help maintain the normal function of digestive enzymes because of their calcium content, Dr. Mellor explains.
But despite health claims, he said the products “are not a miracle cure and it is better to eat a varied and healthy diet, including fruit and plain, live yoghurt.”
Some health claims about these drinks are based on ‘limited scientific evidence’.
‘Some probiotic mixtures of bacteria may have shown benefits in studies, but there is a lack of consistency in the mixture of bacteria and how much is needed to survive the harsh acidic environment of the stomach and make their way to the large intestine. in health benefits,” added Dr. Mellor added.
Rob Hobson, a London-based nutritionist and author of Unprocess Your Life, said the drinks won’t have the same health benefits as eating balanced meals regularly.
‘The amounts are not comparable to what you would get if you followed a varied diet with at least five portions of fruit and vegetables a day,’ he told MailOnline.
Some wellness shots contain bacterial strains known to support the gut microbiome, such as lactobacillus and bifidobacterium, Mr Hobson said.
However, because most people drink these shots intermittently and not every day, the “high cost” of the drinks compared to regular supplements may make them “a less practical choice for consistent gut health support,” he argued.
Customers could end up spending almost £60 on health shots a month if they took one every day.
Some wellness shots contain bacterial strains known to support the gut microbiome, such as lactobacillus and bifidobacterium, nutritionists say
Turmeric is a spice widely praised for its health benefits. Experts say it contains compounds thought to reduce inflammation and may even help with IBS.
Instead, Mr. Hobson suggests eating a variety of plants and fermented foods.
“For more lasting gut health benefits, incorporating a variety of probiotic-rich foods such as yogurt, kefir and fermented vegetables, along with prebiotic foods such as garlic, onions, asparagus and whole grains, will provide a more effective strategy,” he says. said.
‘This approach not only supports a healthy gut microbiome, but also contributes to overall dietary diversity and nutrient intake.’
But it’s not just live cultures in ‘gut shot’ drinks that claim to improve gut health; Herbs and superfoods are also praised as miracle ingredients.
Turmeric is a spice widely celebrated for its health benefits. Experts say it contains compounds thought to reduce inflammation.
‘Turmeric may be beneficial for managing inflammatory bowel conditions such as IBS, and can positively impact the gut microbiota,’ Mr Hobson said.
But Dr. Mellor cautions that many of these findings come from studies in rodents given much higher levels of the herb than you would get through diet or possibly a supplement.
‘It is better to use turmeric as a spice as part of a healthy diet, rather than trying to use it neat to improve your health,’ said Dr Mellor.
The same applies to the ‘superfood’ wheatgrass, which is rich in certain nutrients, but can never be a substitute for a balanced diet.
Although it contains a range of vitamins and phytochemicals, a plant chemical thought to boost the immune system, there is currently ‘very little evidence’ to suggest it can actually benefit our gut health, Dr Mellor warns.
Mr Hobson also suggests that the ingredient is no more beneficial than eating whole vegetables.
‘Some believe that the enzymes in wheatgrass promote nutrient absorption and may help with certain inflammatory bowel diseases,’ Mr Hobson said.
‘However, the evidence to support these claims is limited, and there are many more scientifically proven beneficial ways to support gut health than a daily shot of wheatgrass.’