SARAH DI LORENZO: Are functional drinks a fad or do they have real health benefits? 

Some of the claims we see around functional drinks are that they are amazing for our gut, calm your nerves, sharpen your focus and hydrate you better than water ever could.

Prebiotic sodas, kombucha, protein waters, electrolyte sachets and tonics have turned the drinks into what feels like a wellness pharmacy.

In Australia, functional beverage production is now worth just over $1 billion a year, driven mainly by our interest in gut health. I know this all too well as the author of The Gut Repair Plan.

PREBIOTIC SODAS

Prebiotic sodas would be the stars of the category. They contain added fibre, usually inulin from chicory root, to feed the good bacteria in your gut.

The catch is the dose.

Depending on the brand, a can contains anywhere from two to nine grams of fibre.

Australian women need 25 grams of fibre a day and men need 30, so one can is a very small contribution to overall daily needs.

When you think about the cost of buying a can of these drinks from a health strategy perspective, if you were after improving your gut health you would be way better off with eating a pear, some oats or chickpeas.

On the other hand if you were switching from a can of soft drink to these prebiotic sodas you are then taking a genuine step up.

KOMBUCHA

Kombucha has a little more science behind it. Kombucha is a fizzy, slightly tangy fermented tea.

It’s made by adding a “symbiotic culture of bacteria and yeast”, which is the rubbery disc that floats on top to sweetened black or green tea and leaves it to ferment for about one to two weeks.

The yeast and bacteria feed on the sugar and produce organic acids, a little fizz and live microbes.

Kombucha does offer live cultures that may support gut health, antioxidant polyphenols from the tea, and a lower sugar alternative to soft drinks.

Human research is still limited, though, so it’s a nice functional drink rather than a health essential. Choose brands with less than 5g of sugar per 100ml. It’s also acidic, so enjoy it with meals.

For real gut benefits, yoghurt, kefir, sauerkraut, kimchi and plenty of fibre will do more than kombucha alone.

ELECTROLYTE DRINKS

I’m a big fan of electrolytes, and I use them myself, but it’s worth being honest about when they actually help.

Sodium, potassium and magnesium are essential for hydration, muscle function and energy and most of us get plenty from a balanced diet.

Electrolyte drinks aren’t necessary for people who aren’t doing prolonged, strenuous exercise, and also be aware that sugary versions can add unwanted calories to your day.

Where they really shine is after a long run, a sweaty exercise session, a gastro bug, a long haul flight or a really hot summer’s day.

Always read the label and look for a good quality one. Keep an eye on the sodium if you have high blood pressure or kidney issues, and think of electrolytes as a smart tool for the right moment rather than an everyday desk drink.

PROTEIN POWDERS

Protein powders for a drink on the go or added to coffee can be handy for busy days, and I’m a big believer in getting 30 grams of protein at every meal.

Just check the label for added sugar, sugar alcohols and artificial sweeteners.

This is why I created my own line of protein powders to avoid all of these nasties.

ENERGY DRINKS

Energy drinks are a different story. A single can can contain as much caffeine as a strong coffee, along with plenty of sugar, and they aren’t a solution for tiredness.

Better sleep and a protein rich breakfast are and always a good quality protein powder.

THE UP SHOT

To choose wisely read the label, not the front of the can. Look at the fibre, protein and sugar content, and understand if it is enough to make a difference.

Use functional drinks as a swap for something less healthy, not as an extra or a substitute for real food.

The truth is that the most functional drink you’ll ever have is still water, and the best gut health, energy and calm come from your plate, your sleep and daily exercise.

My final thought is a well-chosen can is a nice bonus, not a magic bullet so before you pay a premium for the promise, that is usually in fine print, have a think whether your next meal could do the same job for free.