Fermented drinks have been part of traditional diets around the world for centuries. These beverages are created through natural fermentation processes where beneficial bacteria and yeasts break down sugars and starches. The result is a drink that not only has a unique flavor but also contains live probiotics that can support gut health. Today, interest in fermented drinks is growing rapidly as more people become aware of the link between digestive health and overall wellness. Whether you’re looking to try something new, improve digestion, or simply enjoy a refreshing beverage, fermented drinks are a great place to start. Here are some of the best fermented drinks worth adding to your routine.
Kombucha
Kombucha is one of the most popular fermented drinks on the market today. It is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast, often called a SCOBY. The fermentation process creates a slightly tangy, fizzy beverage that comes in a variety of flavors depending on the type of tea and added fruits or herbs. Kombucha contains live probiotics, organic acids, and antioxidants. Some people find that drinking kombucha helps with digestion and energy levels, though more research is needed to confirm these effects. If you’re new to kombucha, start with small servings to see how your body reacts, since the tangy flavor and natural acidity can take some getting used to.
Water Kefir
Water kefir is a lightly carbonated, fermented drink made by adding water kefir grains—clusters of bacteria and yeast—to a sugar-water solution. Over the course of 24 to 48 hours, the grains consume the sugar and produce a probiotic-rich beverage. Water kefir is dairy-free, making it an excellent choice for those with lactose intolerance or vegan preferences. It’s often flavored with fruits, ginger, or lemon after the first fermentation to improve taste and add natural sweetness. Compared to kombucha, water kefir has a milder flavor and tends to be less acidic. It’s a great option for those who want a gentle introduction to fermented drinks.
Milk Kefir
Milk kefir is similar to yogurt but has a thinner consistency and a more diverse population of beneficial microbes. It’s made by fermenting milk with kefir grains, which contain a mix of bacteria and yeast. The result is a tart, creamy drink that can be consumed on its own or added to smoothies. Milk kefir is known for its probiotic content, which may support digestion and immune health. It also contains calcium, protein, and B vitamins. For those who are sensitive to lactose, kefir may be easier to digest than regular milk due to the fermentation process breaking down much of the lactose.
Traditional Buttermilk
Traditional buttermilk, also called cultured buttermilk, is another fermented dairy beverage. Unlike the by-product of making butter (often sold as “buttermilk” in stores), traditional buttermilk is made by fermenting milk with lactic acid bacteria. This creates a tangy, slightly thick drink that’s rich in probiotics. It has been consumed for centuries in parts of India, the Middle East, and Africa. Traditional buttermilk can be enjoyed plain, mixed with spices, or blended with fruits. It’s often used to cool the digestive system and is particularly popular during hot weather.
Tepache
Tepache is a traditional Mexican fermented drink made from pineapple peels, brown sugar (piloncillo), and water. After a short fermentation period of a few days, the resulting drink is sweet, mildly tangy, and slightly fizzy. Tepache contains natural probiotics and is often served cold with a squeeze of lime. Because it is fermented for a short time, tepache retains much of its fruit flavor and is generally low in alcohol content. It’s a great homemade option for those who want to experiment with fermentation using simple ingredients.
Beet Kvass
Beet kvass is a fermented drink made from beets, water, and salt. Originating from Eastern Europe, this beverage has a deep red color and a slightly salty, earthy flavor. It’s rich in antioxidants, especially betalains from beets, and contains probiotics that develop during the fermentation process. Beet kvass is often used in traditional medicine as a tonic for liver health and digestion. Drinking a small amount daily may help promote gut balance and nutrient absorption. While the flavor may be strong for first-timers, it can be mixed with other juices to mellow the taste.
Fermented Herbal Teas
Fermented herbal teas, including those made with hibiscus, mint, or rooibos, are gaining popularity. These drinks are made using a fermentation process similar to kombucha but often without caffeine. The herbs used can provide additional health-supporting compounds, such as antioxidants or anti-inflammatory agents. The flavor profiles range from floral and sweet to tart and earthy. They offer a caffeine-free alternative to kombucha while still delivering beneficial microbes.
Final Thoughts
Incorporating fermented drinks into your diet can be a delicious and beneficial way to support your gut health. These beverages offer a wide range of flavors and nutritional profiles, so there’s likely something to suit everyone’s taste. Whether you prefer the bold tang of kombucha, the mild fizz of water kefir, or the earthy richness of beet kvass, fermented drinks provide a natural source of probiotics without the need for supplements. When trying any new fermented beverage, it’s best to start with small servings and gradually increase intake to allow your digestive system to adjust. As with any food or drink, moderation and variety are key. Be sure to choose high-quality, properly prepared options—especially if you’re buying from a store—to get the most benefit from these traditional, health-supporting drinks.
