7 Fermented Drinks That Support Your Gut, Your Skin, and Healthy Aging

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Your gut microbiome is connected to digestion, immune function, and inflammation, which can influence how you feel as you age and even how your skin looks. “Fermented drinks like kombucha and kefir can be a convenient, enjoyable way to get a boost of probiotics, which in turn can support gut health and skin health,” Amy Davis, RDN, LDN, a registered dietitian and a nutrition consultant for Live Conscious, told Health.

Kombucha is a fizzy fermented drink made from tea, sugar, and a symbiotic culture of bacteria and yeast, also called a SCOBY. During fermentation, probiotics, organic acids, and antioxidants are formed. These compounds may support gut health and healthy aging.

According to Maggie Moon, MS, RD, advisor at Health-Ade, these benefits likely come from how kombucha’s compounds work together rather than from any single component. “It’s likely a synergistic effect of kombucha’s living probiotics, postbiotic organic acids, and polyphenols that may help support the gut microbiome and immune system,” Moon told Health.

Milk kefir is fermented dairy beverage that is naturally rich in live cultures. “Each cup can contain 10 to 50 or more probiotic strains, far more than most yogurts, nourishing the gut microbiome, which communicates with the skin and immune system,” Michelle Routhenstein, MS, RD, CDCES, CDN, told Health.

Some research suggests that drinking kefir regularly may help support skin hydration and the skin’s natural barrier. In one small study, people who drank kefir daily for eight weeks lost less moisture from their skin than those who did not.

Milk kefir also provides calcium and phosphorus, along with magnesium and potassium. These nutrients support bone, muscle, and heart health.

Water kefir is a lighter, dairy-free drink made by fermenting sugar water with kefir grains. While it still provides probiotics and prebiotics, it does not offer protein or calcium like milk kefir. Because it’s dairy-free, water kefir can be a good choice for supporting gut health in people who follow a vegan diet or avoid milk products.

Jun tea is similar to kombucha but is made with honey-sweetened green or white tea instead of black tea. It is often lighter in flavor and less acidic, which some people find easier to digest.

“If you’re not a huge fan of kombucha, Jun Tea might be a good option, since it’s made with green or white tea (instead of black tea) for a lighter flavor profile.” Davis told Health.

Beet kvass is a fermented drink traditionally enjoyed in Eastern Europe. It is made by fermenting beets with water and salt. The result is a tangy, slightly sweet drink.

Beet kvass contains beneficial bacteria, including Lactobacillus, which are commonly found in fermented vegetables and linked to gut health.

According to Megan Wall, RD, LD, beet kvass can also be a good source of vitamin C. “A half-cup serving of beet kvass can provide about 30 to 50 milligrams of vitamin C, an antioxidant involved in collagen production that helps maintain your skin’s elasticity,” Wall told Health.

Fermented ginger tonics, sometimes called non-alcoholic ginger beer or ginger ale, are made by adding a ginger bug to brewed ginger tea. The mixture is then left to ferment at room temperature.

The ginger bug is made from fresh ginger, sugar or honey, and water. Lemon is often added for flavor, and some recipes include turmeric.

These drinks provide live bacteria from fermentation along with ginger compounds that may help digestion and reduce inflammation.

Note: Alcohol levels can vary when making ginger tonics at home, depending on the recipe and fermentation time.

Amazake is a traditional Japanese fermented rice drink. It is naturally sweet, usually non-carbonated, and has a creamy texture.

While research on amazake is still limited, it may act as a synbiotic. This means it provides beneficial bacteria along with compounds that help feed them. One small study found that amazake may support digestion and improve bowel regularity.

Another small study linked amazake intake to lower skin oil levels and brighter skin under the eyes. Participants also reported fewer dark circles, shinier hair, and feeling more refreshed in the morning.

Experts agree that choosing fermented drinks comes down to reading labels, limiting added sugar, and focusing on variety. Here are a few tips:

• Focus on variety: Drinking a variety of fermented drinks can provide different probiotics and prebiotics to build a well-balanced microbiome.
• Look for live cultures: Choose kefir and fermented dairy labeled “live and active cultures.” For other fermented drinks, look for brands that list probiotics or are raw or unpasteurized. Pasteurization uses heat, which can reduce beneficial bacteria.
• Avoid added sugar: Some brands add sugar to mask sourness, which can reduce health benefits. “Aim for options with under 10 grams of added sugar per serving,” Davis told Health.
• Read the ingredient list: Choose brands with natural ingredients and minimal additives. Ingredients like herbs and spices are fine.

If you make fermented drinks at home, follow directions closely and use trusted recipes. Improper fermentation can allow harmful bacteria to grow.