What are probiotics, and how do they work?

Probiotics are living bacteria and yeast that can help colonize different body parts, supporting a healthy microbiome. While we have good bacteria lurking everywhere on the body, the most powerful and concentrated bacteria can be found in the gut.

Two of the most common groups of probiotics include Lactobacillus and Bifidobacterium, but within these groups are many different species, and not all probiotic species act in the same way, according to the National Institutes of Health.

According to the Clevland Clinic, specific types of probiotics can also help create vitamins, help keep dangerous microbes from entering your bloodstream and making you sick, and can even help break down and absorb medications and nutrients.

Overall, probiotics can help your body maintain a positive balance of healthy bacteria so that harmful bacteria stay controlled, keeping the immune system strong. As the good bacteria colonize the gut, they ferment fibers and other indigestible foods, producing helpful substances like short-chain fatty acids, which have unique health-promoting properties.

RELATED: The 7 Best 'Healthy' Juice Brands, According to Dietitians

Do probiotic drinks offer any health benefits?

Probiotic drinks are often loaded with a variety of microorganisms and also can have the added benefit of providing calories, protein, calcium, vitamin D, and several other important micronutrients.

Depending on the type of probiotic drink, you may get the same amount of microorganisms as you would with a supplement. One thing to remember is that just like a supplement, probiotic drinks aren't regulated by the FDA. So while they may have probiotics listed on the label, there's no verification that the drink actually contains as much as what it says.

What to look for in a probiotic drink

When looking for a probiotic drink, check for live active cultures on the label, which will be included in drinks with specific strains added to them. We also encourage checking the nutrition facts. Some drinks can have enough calories and macronutrients to count as a full snack, while others are essentially water with probiotics and some micronutrients added in.

The Best Probiotic Drinks You Can Buy

Here are some of the best probiotic drinks for your gut, according to dietitians.

1. Lifeway Kefir, Plain, Lowfat

"Lifeway Kefir is a cultured milk product that's similar to a liquid yogurt drink with a bit of effervescence," says Jamie Nadeau, RDN. "This kefir has more probiotics than yogurt per serving, about 10 grams of protein per cup, and is also a great source of calcium and vitamin D."

Plain kefir is great to drink by itself or by adding it to your favorite smoothie instead of milk or yogurt.

RELATED: The 13 Best Yogurt Brands—and 3 To Avoid

2. GoodBelly Straight Shots

"Goodbelly Straight Shots are a game-changer for digestive health with 20 billion probiotic cultures per serving and no added sugar," says Jessie Hulsey RD, LD, an Atlanta-based registered dietitian. "The grab-and-go packaging of Straight Shots makes it effortless for individuals to incorporate these potent probiotics into their daily routine."

3. Good Culture Probiotic Milk, 2% Reduced Fat

Good Culture is known for their probiotic cottage cheese, but their cultured milk is becoming just as popular. It tastes just like regular milk and can be used in all the same way, but it has 1 billion probiotic cultures in each 12-ounce serving, explains Nadeau. You also get the added benefits of vitamin D, calcium, and protein, plus, it's lactose-free, so even those who are lactose intolerant can reap the gut-healing benefits.

4. Chobani Complete Greek Yogurt Drink

The Chobani Complete Greek Yogurt Drinks are perfect for a filling snack that also gives your gut a boost. "What's great about drinkable Greek yogurt is that it will help you build a strong microbiome while offering a big boost of filling protein, too," says Miranda Galati, RD,  registered dietitian and founder of Real Life Nutritionist. While this yogurt drink does have added prebiotics, Galati recommends pairing it with fruit for an extra gut-friendly fiber boost.

RELATED: 5 Best Drinks To Improve Gut Health

5. Humm Probiotic Seltzer, Peach

If you love the fizzy taste of seltzer, try a can of Humm Probiotic Seltzer to benefit from the 2 billion probiotics added. Each can also includes 1,500% of the DV for vitamin B12, 100% DV of vitamin C, and 150% of the DV for vitamin D to help support energy levels and a healthy immune system.

6. Health-Ade Kombucha, Pink Lady Apple

Health-Ade Kombucha is a fizzy, tart-tasting drink, brimming with gut-friendly bacteria. "As it brews, it grows gut-friendly bacteria called probiotics that can help support a diverse microbiome," says Galati. Health-Ade also adds live active cultures to their kombucha for an extra boost. "Because kombucha is made by fermenting tea, you get the gut health benefits of probiotics along with an antioxidant boost from the tea itself," Galati adds.

7. Yakult

Yakult is different from other probiotic drinks because of its very specific probiotic strain, Lactobacillus casei Shirota. "This strain has been extensively studied and shown to have positive effects on the gut microbiota," says Wan Na Chun, MPH, RD.

Chun also explains that Yakult undergoes a fermentation process, which increases the number of live bacteria and enhances the survival of the probiotics through the digestive tract, so that they can reach the intestines to exert their beneficial effects.

RELATED: 8 Best Supplements for Gut Health

8. Karma Blueberry Lemonade Probiotic Water

Quench your thirst and reap the benefits of the 2 billion probiotics found in a bottle of Karma Probiotic Water. "What sets this drink apart is the unique KarmaCap, which keeps the probiotics separate from the water until you're ready to drink," says Hulsey.  "With a simple twist, the probiotics are released into the water, ensuring maximum potency and freshness."

Each bottle also has 100% of the DV for vitamins A, E, B6, B12, niacin, and pantothenic acid.

Probiotic Drinks to Stay Away From

Some probiotic drinks have a downside as well. Check out these drinks to limit or stay away from.

1. Tropicana Essentials Probiotic, Strawberry Banana

"While probiotics can offer potential benefits for gut health, the excessive amount of added sugars in this product outweigh any potential advantages," says Hulsey. While all of the sugars in this drink are naturally occurring, the overall nutrient profile is not ideal. With no protein, fat, or fiber to help slow down the digestion of the sugar, you'll be left feeling hungry soon after.

2. Harmless Harvest Strawberry Dairy-Free Yogurt Drink

While this is a dairy-free probiotic option that packs billions of active cultures into one 8-ounce bottle, it also comes with 12 grams of added sugars. And with only 1 gram of protein, it's not nutritionally comparable to regular yogurt drinks.

3. DanActive Probiotic Dailies

While 9 grams of added sugar may not seem outrageous, keep in mind that each serving of this drinkable yogurt is less than a half a cup. There are plenty of other drinable probiotic yogurts with less added sugar to choose from.

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The post 8 Best Probiotic Drinks for Gut Health—and 3 You Should Avoid appeared first on Eat This Not That.

On the one hand, research shows that regular coffee consumption may be able to help prevent numerous diseases, improve your mood, and help you achieve your weight loss goals. Still, this caffeinated beverage isn't for everyone, as those with panic disorder or hypertension may want to limit how much they consume. To find out whether or not drinking coffee regularly is truly beneficial to your health, we took a deep dive into the science behind this drink's potential effects.

RELATED: How Much Caffeine Is Too Much?

A look at the nutrition info for coffee

Before looking into the possible benefits and side effects of drinking coffee, the nutrition information for both brewed coffee and espresso can already tell us quite a bit off the bat. Both drinks are derived from the beans of a coffee plant and contain helpful micronutrients like magnesium and potassium. The key differentiator between these two beverages is the methods in which they are made. Brewed coffee is what you get when you use a regular automatic coffee pot, a pour-over, or a Chemex. A shot of espresso is made with an espresso machine, which uses pressurization to extract an ounce or two of highly extracted coffee. As a result, espresso tends to have higher caffeine content and contains a few more calories than a cup of basic Joe.

Brewed hot coffee (8 ounces)

• 2.4 calories
• 94.8 milligrams of caffeine
• 7.1 milligrams of magnesium
• 116 milligrams of potassium
• 4.7 milligrams of sodium

Espresso (2 ounces)

• 5.4 calories
• 127 milligrams of caffeine
• 48 milligrams of magnesium
• 69 milligrams of potassium
• 8.4 milligrams of sodium

Despite their different brew approaches and minor variations in their nutrition information, the benefits and side effects of drinking both coffee bean-based drinks still apply to bother espresso and coffee to some degree. Whether you have coffee or espresso, awareness of the health pros and cons of drinking these beverages can empower you to make the best beverage choice for you. So, is coffee good for you? Read on to learn more about the possible benefits and side effects of this beloved beverage—and for more advice on your favorite morning beverages, be sure to check out Is Orange Juice Good For You?

7 benefits of drinking coffee

1.) Coffee can be good for your heart health.

Your morning cup of coffee can instantly put you in a better mood and nourish your soul—but did you know it can also help you have a healthier heart, too?

According to a review from the Journal of Agricultural and Food Chemistry, consuming three to five cups of coffee regularly was associated with a 15% lower risk of developing cardiovascular disease in "healthy people." Furthermore, having between one to five cups daily was linked to a lower risk of death when compared to not having any coffee at all. It was also concluded that if you had previously experienced a cardiovascular event, drinking coffee is not going to increase your risk of another heart-related issue.

Aside from these findings, another review of 21 studies published in the Journal of Stroke and Cerebrovascular Diseases concluded that drinking around three to four cups of coffee daily was associated with a 21% lower risk of stroke. However, there was not a significant difference found after the four-cup amount.

2.) It will give you a temporary energy boost.

Sure, coffee can taste quite good. But let's face it, the reason people find themselves attached to this beverage is because of its caffeine content. With 127 milligrams in a double espresso or about 95 milligrams in one brewed cup of coffee, you'll naturally feel a jolt of energy when you sip on your favorite kind of coffee.

But how exactly does caffeine give you energy? The answer is in how it interacts with your brain. Studies show that caffeine actually blocks certain neurotransmitters and leaves room for others—specifically, those linked to your energy levels, with the most common example being dopamine. This process has been found to increase alertness in those consuming any form of caffeine.

RELATED: What Coffee Does to Your Brain

3.) It may lower your risk of developing dementia and Alzheimer's disease.

Drinking coffee consistently over time has also been shown to have long-term effects on your brain and cognitive health. A 2016 study assessing the effects of habitual coffee consumption and potential cognitive decline noted a reduced risk of developing Alzheimer's disease. Another 2021 study published in PLOS Medicine found that drinking coffee and tea (either together or separately) was associated with a lower risk of dementia. Researchers in this study also concluded that these beverages were linked to a reduced risk of post-stoke dementia, as well.

4.) Coffee can help support weight management.

Another benefit of coffee is that this drink can help you in your goals of weight loss or weight management, especially because coffee contains specific plant compounds and polyphenols that are known to help prevent obesity and other forms of metabolic syndrome. For instance, a 2021 meta-analysis published in Nutrients concluded that drinking coffee regularly was linked to reduced abdominal fat and abdominal obesity (adiposity). These results were specifically higher in men, but showed up in women, as well.

When considering how coffee may impact your weight loss goals, it's important to consider how you drink it. While drinking your coffee black may be the easiest way to keep the sugar and calorie counts low, if you prefer having your cup of Joe with sugar and/or cream, just be mindful of how much you mix in. Also, try to avoid super-sugary fast-food coffees when you can.

5.) Coffee may help reduce the risk of certain cancers.

There are always many factors at play regarding your risk of developing certain diseases, but research has found multiple links specifically to coffee consumption and cancer. According to a study published in the International Journal of Cancer, coffee plays a significant role in hormonal health and carrying important antioxidants. This is why coffee has been linked to a reduced risk of endometrial cancer, which is cancer that affects the lining of the uterus.

The journal Nutrition and Cancer also highlights this association between coffee consumption and endometrial cancer. However, it also notes that there was no significant link between coffee and cancer of the breast, pancreas, kidney, prostate, ovaries, or stomach.

6.) It can help reduce the risk of developing type 2 diabetes.

Your favorite coffee may be able to help lower your risk of diabetes, and according to Diabetes Care, this goes for both caffeinated and decaffeinated coffee. This is because the link between this beverage and diabetes has less to do with the caffeine in coffee, and more to do with how it interacts with your pancreas. A review published in Nutrients concluded that coffee could help with the functionality of your pancreas' beta cells, which are the cells that produce insulin and help with your body's blood sugar.

RELATED: New Study Links Coffee to Lower Diabetes Risk

7.) It can also help support your mental health.

Most people probably feel a little bit happier after their first few sips of coffee in the morning, but aside from this temporary moment of joy, coffee may also contribute to your mental health in the long run, too. A meta-analysis published in the Australian & New Zealand Journal of Psychiatry found that drinking caffeinated coffee helped reduce the risk of depression in participants. Specifically, researchers found the best results when people consumed above 68 milligrams and less than 509 milligrams a day.

Even though these results are promising for coffee lovers, it's important to seek help beyond a cup of Joe if you're experiencing depression or related mental health concerns. Talk with a doctor or licensed counselor if you think you may have symptoms of depression.

2 side effects of drinking coffee

1.) Coffee may exacerbate anxiety symptoms.

Have you ever sipped on a bit too much coffee and found yourself feeling jittery or even anxious? Although not everyone has this experience, for those who do, it could be because of coffee's caffeine content. The relationship between coffee and anxiety depends on the person's existing anxiety disorder and sensitivity to caffeine. Usually, it takes a larger amount of caffeine—around five cups of coffee—to induce feelings of panic or anxiety in people, and this happens more frequently with people who already have a panic disorder. So if you're someone with a panic disorder or who finds themselves feeling anxious regularly, you may want to limit the amount of coffee you're consuming.

2.) It may elevate your blood pressure.

In addition to noting the potential positive effects drinking coffee can have on your heart health, researchers from the aforementioned review from the Journal of Agricultural and Food Chemistry note that their results mean something different for people with uncontrolled high blood pressure, otherwise known as hypertension. In fact, they say that those who live with hypertension should monitor their levels of caffeine and avoid large amounts of coffee, as the caffeine in this drink can cause spikes in blood pressure.

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To find out more about the importance of healthy hydration and get advice on easy ways to drink more water throughout the day, we spoke to three dietitians from our Medical Expert Board. Keep reading to get their insight on the value of H2O and how to drink more of it—and if you're still thirsty for knowledge, quench it by discovering What Happens to Your Body When You Drink Lemon Water.

Why is hydration important?

"Your body is made up of 50–70% water, and it depends on water in order to function properly. Every cell, tissue, and organ in the body needs water in order to function," says Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and Wall Street Journal bestselling author of Up Your Veggies: Flexitarian Recipes for the Whole Family.

"Maintaining adequate hydration is important for many reasons," adds Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. "Being hydrated may help people combat brain fog; it can help the body flush out toxins, and it can even help people lose weight in certain cases. It also helps the body maintain an appropriate temperature, and it helps keep joints lubricated."

"Water makes up a large percentage of the blood, which carries essential nutrients to your cells and also carries waste material to your kidneys," says Amidor. "[This is] then excreted from your body through the urine. It also helps regulate your body temperature through sweat and promotes healthy stool, which keeps your digestive tract working properly and helps keep you regular," Amidor elaborates.

"Optimal hydration also helps maintain energy levels; water is needed to carry nutrients to cells," says Greene. Additionally, Greene notes that "being chronically dehydrated can lead to digestive issues, kidney stones, and high blood pressure."

"You lose water daily through processes like sweating, making urine, and having bowel movements," Amidor explains concerning the effects of dehydration. "When you lose more fluids than you take in, your body ends up not having enough water to function properly at peak performance. As such, you can find yourself with headaches, dizziness, digestive issues (constipation), and fatigue. Dehydration can also affect your mood, memory, and cognitive ability in a negative manner. Once you rehydrate, these symptoms do subside."

RELATED: What Happens to Your Body When You Don't Drink Enough Water

How much water should the average person drink each day to stay hydrated?

The Institute of Medicine has set an adequate intake (AI) of water for men at approximately 15.5 cups (3.7 liters) of total water a day and around 11.5 cups (2.7 liters) of total water a day for women.

"These estimates come from fluids from both food and beverages," explains Amidor. "A person typically gets about 20% of the water they need from food, especially fruits and vegetables. Taking those percentages into account, it is estimated that women need about 9 cups of fluids per day and men need about 12.5 cups of fluids per day for proper hydration."

"However, there is more to the story—and how much water [or] fluids you need [varies between] individuals based on several factors," says Amidor. According to Amidor, these factors include:

1. Exercise: "Any activity that makes you sweat means you need to consume extra fluids to replenish the amount that was lost," she says.
2. Environment: "The hotter or more humid the weather, the more you're likely to sweat—and the more water you need to drink," explains Amidor. "Dehydration is also more likely to occur at higher altitudes like if you're hiking, skiing, or visiting an area of high elevation."
3. When you're sick: "If you are sick and exhibit symptoms of fever, diarrhea, or vomiting, your body is losing water/fluids," says Amidor. "So it's important to drink more water and follow your doctor's recommendations if anything additional is needed."
4. During pregnancy and while breastfeeding: "During these life stages, there are many more metabolic reactions going on in the body for both mom and baby. As such, they require more fluid/water intake per day," advises Amidor.

Sydney Greene, MS, RDN, agrees that how much water you should drink each day ultimately varies across individuals based on their unique body chemistry and needs relative to their environment."The amount of water someone needs to drink in order to be hydrated and feeling their best is very individual," she says. "As a general rule of thumb, it is best to drink roughly half your body weight in ounces per day," she suggests.

How to drink more water daily

Here are a few expert-approved tips to help you drink more water, which you can seamlessly incorporate into your regular routine with ease. These tips will not only help you drink more water but also will enable you to stay hydrated throughout the day without having to give it a second thought.

1. Eat hydrating foods

"Remember that foods like watermelon and cucumber are mostly water. Because of this, choosing these foods can help people maintain their hydration simply by snacking," advises Manaker, "Bonus? These foods have natural electrolytes, which can help promote a healthy hydration status too. Watermelon is 92% water and it contains the electrolytes magnesium and potassium."

RELATED: Is Watermelon Good for You? 15 Science-Backed Effects of Eating It

2. Set alarms for yourself

"Set an alert to go off on your phone every hour," suggests Greene. "I will sometimes have clients put a note in their calendar on the hour that says 'time to drink.'"

3. Treat yourself to a large reusable water bottle

"Purchasing a large water bottle (about 40 oz.) can also be a helpful way to drink more water," says Greene. "It may seem overly simple, but buying a water bottle with a straw or having reusable straws at home to put into cups can make sipping water much easier."

"Start by aiming to drink at least one full bottle per day, and work your way up to two bottles from there," she adds.

4. Prep your water overnight & make sure it's accessible throughout the day

Manaker suggests that you "fill a water bottle at night and put it in the fridge. That way, you will have a beverage ready to grab on busy mornings, eliminating your excuse that you have 'no time' to fill a water bottle when you are juggling the morning rush," she adds.

"Sometimes you just can't carry all your daily water with you," says Amidor. "That is when a nice water bottle is a good idea—keep it next to you and sip throughout the day and refill it when needed."

5. Try flavor-infused water

"Lean on infused water if you need a little flavor," suggests Manaker. "A touch of 100% fruit juice added to plain water can add some much-needed flavor too, especially for those who don't enjoy the taste of plain H2O."

Adding a twist of lemon, lime, or grapefruit to blasé water can also give the taste of your drink a bit more edge without compromising the health integrity of this drink. Lemon water, in particular, has been linked to various health benefits, many of which I experienced firsthand when I Drank Lemon Water Every Morning for 30 Days & Noticed These 5 Life-Changing Effects.

6. When given a choice of beverage, always go for H2O

Sure, other drinks can hydrate your body—but all pale in comparison to a tall drink of water. "Instead of sugary sodas or large Venti cups of fancy coffee, opt for water or sparkling water—which is calorie-free," says Amidor.

7. Listen to your body

Sometimes the most obvious solution is the most beneficial. According to Amidor, appropriately responding to internal cues your body sends is one of the most effective ways to stay hydrated. "Drink when you're thirsty," says Amidor. "Thirst is your body's way of telling you that you need fluids."

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What are adaptogenic drinks?

These beverages, which are often packaged in eye-catching colors and fonts, are made with functional plants and mushrooms known as "adaptogens." While these ingredients have been used for centuries in Chinese and Ayurvedic medicine, the term "adaptogen" was first coined in 1947 by Soviet scientist Nikolai Lazarev.

Commonly associated with effects like boosting mood, combatting fatigue, improving sleep, and reducing stress and anxiety, adaptogens have properties that have been shown to help the mind and body adapt to different situations.

"Adaptogens work like a thermostat," says Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as the Nutrition Twins. "So if the body is on high alert and overly stressed, it will help the body to regulate and relax. If the body has low energy, it will help to boost it."

Examples of popular adaptogens include:

• Ginseng, which can help fight fatigue and increase energy
• Ashwagandha, which has been found to help lower stress and anxiety
• Lion's Mane Mushroom, which has been tied to increased cognitive function

As the demand for alcohol substitutes continues to increase—with sales of no- and low-alcohol product sales surpassing $11 billion in 2022—several adaptogenic drink brands are positioning themselves as alcoholic beverage alternatives.

"A lot has been going on in the world recently, and while just a few years ago we would rely on ethanol as the primary means to cope, now we're looking for a natural cure that would enhance and calibrate the body's chemistry instead of suppressing its functions," says Nick Bodkins, co-founder and CEO of Boisson, a non-alcoholic beverage retailer.

However, mocktails aren't the only types of drinks that brands are infusing with adaptogens. The plant-based substances are also being added to coffees, teas, smoothies, and sparkling water.

Are there any risks?

Despite the purported benefits of adaptogenic drinks, not everyone reacts to them the same way, the Nutrition Twins explain. "While someone may feel calmer from an adaptogen, someone else may get a headache from it or have some other negative reaction," they say.

They note that because the drinks aren't regulated, the products might not contain the adaptogens a brand may claim. Additionally, they may not include the necessary amount of adaptogens to elicit the desired effects, meaning there might not be enough to provide a benefit, or there could be too much, which could cause an adverse reaction.

"It is important to understand that just because something is natural, that doesn't mean that it is risk-free," explains Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

Both Manaker and the Nutrition Twins tell Eat This, Not That! that people taking prescription medication should always check with their doctor before sampling any adaptogenic drink to ensure there are no potential adverse interactions upon consuming them.

"People who are pregnant should confirm that adaptogens are safe to consume during their pregnancy, as many have not been studied extensively on this population," adds Manaker.

Which drinks should you try?

Since there is a plethora of adaptogenic drinks to choose from, I decided to see what all the hype is about by trying out a variety of brands aimed at promoting different effects, such as stress relief and boosted focus.

To help you navigate the products on the shelves, here is a roundup of seven adaptogenic drinks that are currently on the market, with the beverages organized into three categories: alcohol alternatives, powders, and sparkling waters.

Non-Alcoholic Alternatives

Founded by Katy Perry and award-winning distiller Morgan MacLachlan, De Soi is a line of sparkling non-alcoholic apéritifs that uses natural adaptogens to provide the "stress-soothing effect you look for in a nightcap." The brand carries three flavors: Golden Hour, Purple Lune, and Champignon Dreams.

I opted for the Champignon Dreams, which I thought had an earthy flavor that was initially sweet with a bitter aftertaste. Made with a blend of apricot, strawberry, black currant, and grapefruit juice, this mocktail also features reishi mushroom, passionflower, and L-theanine.

As for the effects, after drinking just half a can, I noticed that I experienced a calm and mellow feeling in less than an hour. I'm not sure if it was because I drank it at night, but I also started to feel some sleepiness. While I initially debated whether the sensation I experienced could be attributed to the placebo effect, there was a notable difference in the way I felt after consuming this drink.

This line of non-alcoholic beverages, founded by Jen Batchelor and model Bella Hadid, uses ingredients aimed at nourishing the mind and body.

After tasting a few of the canned drinks for flavor, I decided to see how I would feel with Kin Bloom. This drink is geared toward releasing stress and supporting a calmer state of mind and is made with ingredients like schisandra, damiana, and L-theanine. The flavor reminded me of a cross between a sweeter rosé and a hard cider with notes of berry.

In terms of the effects, I chose to drink this beverage while I was feeling stressed. After about 20 minutes, I noticed that I felt more at ease and calm overall. I guess you could say I adapted.

These alcohol-free cocktails were designed to promote fitness recovery while supporting mood, sleep, and mental clarity. Available in two flavors—Blood Orange Spritz and Passion Fruit Margarita—Peak Cocktails contain a mixture of ingredients known for their physical and mental health benefits. Some of these include tart cherry—which has been shown to lower inflammation, lessen pain after exercise, and improve sleep—as well as ashwagandha, and L-theanine.

RELATED: Does Tart Cherry Juice Really Help You Sleep Better?

I split a can of the Blood Orange Spritz with one of my friends, and the beverage was lightly carbonated and citrusy with notes of spice from the ginger. Since neither my friend nor I felt an effect after drinking half a can, I poured myself a second half a few hours later around 8 p.m.—and that that seemed to do the trick. Overall, I felt relaxed, but I was especially sleepy around 9 p.m., which is earlier than when I typically get tired.

Powders

Moon Juice is a supplement company that carries a selection of adaptogenic "dusts," each one intended to target a different area, such as focus, mood, sleep, and energy.

One morning, I decided to try Brain Dust, which is packaged in a small sachet that reads, "Target stress to support mental stamina, alertness, and concentration."

The ingredient list starts with Lion's Mane Mushroom, which has been suggested to support cognitive health. The Brain Dust is also made with other ingredients that have been connected to brain health-promoting benefits, like maca root, astragalus root, and rhodiola.

Since the flavor is described as "malty and bitter," I mixed the Brain Dust into a chai latte. While the powder made my morning beverage taste earthier and slightly more bitter than usual, the sweetness from the chai latte helped keep the flavor profile in balance.

While I personally didn't notice a difference in my focus or energy level after drinking this concoction one time, Deputy Editor Jordan Powers Willard, who is a frequent user of Moon Juice products, says that after mixing Brain Dust with her decaf coffee every morning over the course of a few days, she loved how it made her feel "more focused and alert, yet calm and relaxed."

Leveraging the benefits of chaga mushrooms, Renude currently offers two adaptogenic drink powders: Chagaccino and Chaga Matcha. The brand highlights that chaga mushrooms can support immunity, promote anti-aging, and boost energy without any residual jitters.

As someone who doesn't drink coffee, I opted for the Chaga Matcha, which I mixed with oat milk as an afternoon pick-me-up that I enjoyed with a friend. The color was a darker green than other matcha drinks I've had in the past, while the flavor was balanced, both subtly sweet and earthy without tasting like grass. Since the matcha powder is naturally sweetened with monkfruit and erythritol, the beverage doesn't need any additional sweeteners.

As for the effect, I definitely felt relaxed after drinking it. While I'm not sure I noticed a major difference in my focus level, I did note that I was tuned into my work during the day without experiencing the jittery feeling I sometimes get after drinking caffeine. Meanwhile, my friend said she experienced heightened focus while working, as well as a sense of relaxation when she stepped away from her computer. I plan on trying the Chaga Matcha again to see if I notice a change in my focus—and also because I think the flavor is delicious.

Sparkling Waters

By infusing sparkling water with magnesium and adaptogens, Recess' Mood line aims to "calm the mind and lift the mood," according to the brand. These drinks contain a mixture of L-theanine, lemon balm, and most notably, a proprietary magnesium blend featuring magnesium L-threonate, which has been shown to reduce anxiety.

The first one I tried was the Lime Citrus, which is made with both lime and lemon zest, along with lime, lemon, and orange juice concentrate. The flavor was light, citrusy, and tart, reminding me a bit of kombucha. After drinking half a can, I noticed a subtle sense of relaxation within about 20 minutes.

Heywell is a line of sparkling waters that uses a combination of adaptogens and antioxidants to support different functions of the body. Available in five different varieties, the drinks are geared toward boosting energy, immunity, and focus, as well as relieving stress.

Out of all the adaptogenic drinks I tried, Heywell's Calm + Restore Blackberry Ginger was my favorite. Made with stress-reducing L-theanine, lemon balm, schisandra, and amla berry, the beverage is designed to help consumers feel well, calm, and restored. The flavor was both sweet and tart without being overpowering on either end. I also noticed the calming effect kick in rather quickly—less than 10 minutes after I started drinking the beverage. I felt a pleasant sense of relaxation in my head that was slightly more prominent than what I experienced after drinking Recess Mood.

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From sugar-laden blends to misleading healthy claims, prepare to discover which juice brands to skip if you're working toward a healthier lifestyle. Also, for more tips to help you discern which foods are actually healthy versus the imposters, be sure to check out 7 'Healthy' Foods That Are Actually Worse for You Than Candy, Say Dietitians.

How healthy is fruit juice, really?

There are several common labeling strategies used to market store-bought juice products to create the perception of healthiness. Also known as "health halos," these claims and aesthetic choices are designed to draw consumers in and incite increased consumption of these products. However, many store-bought juices still contain a significant amount of sugar per serving.

Here are a few examples of the marketing tactics frequently used with juice products that may be misleading:

• "Natural" or "all-natural": This label suggests that the juice is made from natural ingredients and free from artificial additives. However, it does not guarantee that the juice is free from added sugars or other unhealthy ingredients.
• "No added sugars": This label implies that the juice doesn't have additional sugar added during processing. However, it doesn't mean that the juice is naturally low in sugar, as it may still contain high levels of naturally occurring sugars from the fruit.
• "Organic": This label indicates that the juice is made from organically grown fruits, which are cultivated without the use of synthetic pesticides or genetically modified organisms (GMOs). While organic is a positive attribute, it doesn't necessarily mean the juice is low in sugar or calories.
• "Fortified": This claim suggests that the juice has been supplemented with additional nutrients, such as vitamins or minerals. While fortification can enhance the nutritional profile, it's important to consider the overall sugar and calorie content, as well.
• Imagery featuring fresh fruits or vegetables: Visual representations of vibrant produce on the label can give the impression that the juice is packed with nutritious ingredients. However, it's crucial to read the nutrition facts and ingredient list to get a clear picture of the juice's actual content.

RELATED: Is Orange Juice Good For You? Here's What the Science Says

How to shop for genuinely healthy juice brands

While it may be disappointing that not all store-bought juices are all actually as healthy as they appear or free from sugar-related pitfalls, there is a silver lining. By mastering the art of reading juice labels, you can navigate through the confusion and make informed choices.

A few key factors to look out for when shopping for genuinely healthy juice brands include finding:

• 100% fruit juice: When searching for a healthy juice, opt for 100 percent fruit juice with no added sugars or additional ingredients. The fruit juice itself should be the primary ingredient, and if added sugar is listed within the first three ingredients, it likely contains a significant amount.
• Juices with 12 grams of sugar or less: While you may know to limit, if not avoid, consuming added sugars, you're probably wondering how much you should be mindful of the naturally occurring sugars in fruit juice. The best advice I can give as an RDN is to aim for juice with 12 grams or less of sugar.
• Juices fortified with nutrients that are low in sugar and calories: Should you decide to drink your fruit instead of eating it, opt for fortified juice brands that actually enhance the health benefits of the beverage. Selecting a juice that provides additional nutritional advantages, such as being an added source of fiber to support digestive health, can contribute to maximizing the nutritional value of your juice consumption.

Now that you know how to best identify fruit juice that is actually good for you, find out which juice brands are masquerading as healthy, nutritionally dense options that you'll want to steer clear of, per the advice of dietitians. Here's what RDs say are the most unhealthy 'healthy' juice brands in stores.

"While Bolthouse Farms' Green Goddess may seem like a nutritious choice with its blend of spinach, kale, and spirulina, a closer look at its nutritional profile reveals a significant problem," explains shares Jessie Hulsey, RD, an Atlanta-based dietitian."With a staggering 46 grams of total sugar, only 3 grams of fiber, and a mere 2 grams of protein per serving, this smoothie falls short of providing the balanced nutrition that individuals need. Excessive sugar intake, coupled with insufficient fiber and protein, can lead to blood sugar spikes, poor digestion, and a lack of satiety."

RELATED: Will Drinking Green Juice Really Make You Healthier? A Dietitian Breaks Down the Truth

Sarah Pflugradt, MS, RDN, CSCS, of Fueling Active Kids advises against Cranberry Juice Cocktails. "Cranberry juice cocktail sounds like a sip of healthy antioxidants, but go for the 100% juice if cranberry is your juice of choice. The 'cocktail' typically means it is loaded with added sugar," says Pflugradt.

For children under the age of two, juice is no longer recommended due to its high sugar and calorie content without many other nutrients. Ocean Spray's Cranberry Juice Cocktail is one example of how much-added sugar can be packed into cranberry juice. With 25 grams of sugar in 8 ounces, you'll meet the daily added sugar recommendation in just one serving!

"The PUR Cold Pressed Turmeric Lemonade juice may sound like a healthy choice containing anti-inflammatory turmeric, but with 22 grams of added sugar in a 16-ounce serving, that is far from something that will reduce inflammation. Consuming too much added sugar can raise blood pressure, blood sugar, and triglycerides (a common fat in the blood), which are all markers of inflammation," says Sheri Berger, RDN, CDCES.

PUR carries a line of shot-sized juices that might be a better way to get your fix. Packed with antioxidants and add nutrients, you can get your nutrition in a condensed serving size without the added sugars.

"The Ocean Spray Pure Unsweetened Concord grape juice leads you to believe they reformulated their popular grape juice to make it more nutritious for you," explains Brittany Delaurentis, RD. "However, with this rebrand, one cup of juice still is providing 37 grams of sugar and 39 grams of carbohydrates. Your best will always be snacking on some fresh grapes instead."

RELATED: 8 Science-Backed Benefits of Eating Grapes

When it comes to 'healthy' fruit juices that are in actuality not that great for your health, Patricia Kolesa, MS, RDN, tells us that "the first juice that comes to mind for me is Naked Juice."

"While many of them contain fruits and vegetables, some of them [such as the Blue Machine flavor] contain 50 grams of sugar or more," says  Kolesa. "This is more than you might get from a can of soda! Too much added sugar from beverages in the diet can contribute to blood sugar spikes and 'sugar crashes' or low energy levels."

For a healthier alternative, Kolesa advises the following: "My recommendations would be to make your own juice—or smoothie—at home or eat whole fruits as often as possible!"

RELATED: 35 Worst Sodas To Stay Away From Right Now

In addition to avoiding the health halo claims noted above, you'll also want to take a second look at any juice labeled as "GMO-free" or claiming to have "no high fructose corn syrup," as these claims can also create a false sense of healthiness for certain juice products. Oftentimes, juice "cocktails" can still be pumped with added sugars.

This appears to be the case with Langers Mango Nectar juice, which despite its claim not to contain any high fructose corn syrup, still contains 40 grams of sugar, including 28 grams of added sugars per serving 10-ounce serving. That's a whopping 15% of your recommended daily limit for sugar for a tiny drink! Langers' ingredients are also primarily composed of filtered water and has minimal amounts of mango puree, citric acid, natural flavor.

Green might look like the color of health, but in this case, that facade might lead you astray. Lacking in fiber and abundant in sugar, Tropicana's Farmstand beverage fails to surpass the nutritional value of your typical juice. Despite the claim of providing two "servings of fruit and vegetables in every glass," it still doesn't contain any fiber that vegetables offer.

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Erectile dysfunction is a complex issue that many people will experience every now and then. Still, if you're experiencing it more frequently, there could be a deeper underlying cause, such as high blood pressure, heart complications, depression, intense stress, low testosterone, medication, alcoholism, or diabetes. It's important to identify this underlying issue as soon as you can. But in the meantime, experts say there are certain dietary changes you can make that will help give your penis a bit more pep to its step.

"Nutrition, including not only what we eat, but also what we drink, plays an important role when it comes to sexual health," says Amy Pearlman, MD, co-founder of Prime Institute and a South Florida board-certified urologist specializing in male sexual and hormonal health, as well as genital reconstruction. "The penis becomes erect when arousal leads to the release of nitric oxide, which then causes blood vessels in the penis to enlarge. More blood flows into the penis, resulting in tissue expansion and erection. Inflammation, which can result from consuming certain foods and drinks, can speed up the destruction of nitric oxide and can contribute to issues getting and maintaining an erection."

When it comes to the beverages in your daily diet, the best drinks for your penis are the ones that can help increase blood flow, prevent damage to cells that release nitric oxide, and help you maintain overall health and vitality. Conversely, the worst drinks for your penis are the ones "that decrease levels of nitric oxide (and, therefore, may worsen erectile function), which include those high in fat and sugar, as well as alcohol used in excess," says Pearlman.

Read on to learn more about the best and worst drinks for your penis, according to doctors, dietitians, and research. Then, for more help in making your sex life as exciting as possible, check out 7 Aphrodisiac Foods To Boost Your Libido & Get You In the Mood.

6 best drinks for your penis

When it comes to drinking your way to a good time, let's start with the basics. To improve your sexual health, as well as the health of your entire body, you'll first want to make sure you're drinking enough water on a daily basis.

"Water is crucial for overall health, including sexual function, and staying hydrated promotes proper blood flow, which is essential for achieving and maintaining an erection," says Pearlman.

RELATED: What Happens to Your Body When You Don't Drink Enough Water

As Pearlman mentioned above, you maintain an erection by having the proper blood flow to your penis. Without that, you'll be quickly disappointed. And even though watermelon is certainly not the sexiest of fruits, it happens to contain an amino acid that may help you stay hard when the mood arises.

"Juicing a watermelon results in a liquid that is packed with citrulline, an amino acid that may help improve blood flow to many areas of the body, including the penis—which may help people achieve an erection in certain cases," says Lauren Manaker, MS, RDN, registered dietitian and author of Fueling Male Fertility and The First Time Mom's Pregnancy Cookbook.

In fact, a small study published in Urology found that supplementing citrulline helped 12 of the 24 participants with mild erectile dysfunction improve to levels of "normal erectile function" over a 1-month period. 

RELATED: Is Watermelon Good for You? 15 Science-Backed Effects of Eating It

A cup or two of coffee may be able to wake up more than just your brain. According to Manaker, consuming caffeine "is linked to a reduced likelihood of developing erectile dysfunction, and these effects seem to apply to those who are overweight or obese and are best experienced with the equivalent of about two to three cups of coffee.

She adds that when you're enjoying your cup of Joe, "Just make sure to watch the sugar that you are adding, as sugar isn't the best addition to your diet when focusing on your sexual health."

And as Pearlman noted earlier, drinks higher in fat and sugar can decrease nitric oxide levels, so try enjoying your coffee black or with just a hint of your favorite sweetener.

Foods like oysters and chocolate are commonly thought of as aphrodisiacs to put you in the mood, but no one is out here fantasizing about tomatoes, especially tomato juice. And even though tomatoes aren't considered an aphrodisiac food, they do contain plant compounds that may help you stay hard longer.

Tomatoes contain high levels of lycopene, which is the carotenoid responsible for their rich red coloring. But what many people don't realize is that lycopene may play more of a role in your sex life than you realize. According to a study published in Andrology, those with lower levels of lycopene in their diet were actually known to have an increased risk of erectile dysfunction.

Another benefit of lycopene related to men's health is the potential it has to help keep your prostate healthy. In fact, a meta-analysis published in Medicine found that lycopene can help reduce the risk of prostate cancer.

The benefits of smoothies depend on what you put in them, so to make the perfect penis-friendly drink, you can pump your smoothie full of antioxidants and vitamins.

"Drinks high in antioxidants, such as vitamins C and E, have been shown to improve erectile function by preventing damage to cells that produce nitric oxide," says Pearlman. "Vitamin C can be found in fruits such as oranges and strawberries, and vitamin E can be found in plant-based oils, nuts, seeds, and fruits and vegetables like mango and avocado. So with these nutritious ingredients, you can make a refreshing smoothie."

The intense earthy flavor of beet juice isn't for everyone, but if you don't mind this beverage, you can enjoy its surprising erectile benefits.

"Nitrates in beet juice can improve blood flow and boost erectile function," says Katherine Gomez, RD, registered dietitian and medical reviewer at PsycheMag.

A study published in the American Journal of Physiology found that nitrate supplementation helped increase blood flow during forearm exercises, while another study found in the Journal of the International Society of Sport's Nutrition found similar results with nitrates and cardio exercise. In other words, whether you're working out in the gym or the bedroom, nitrates are crucial in helping the blood flow to all parts of your body.

3 worst drinks for your penis

Now that you know caffeine can help you perform mentally and sexually, it may be tempting to go grab your favorite canned energy drink. However, Pearlman warns that "energy drinks may offer a quick pick-me-up, but their high sugar content can negatively impact sexual performance."

And with some energy drinks having just as much sugar as a can of soda, Rockstar (63 grams of added sugar) or Monster (54 grams of sugar), you and your penis are much better off getting caffeine from a cup of black coffee.

Speaking of sugar, your daily can of Coke may be putting a damper on your sex life more than you even realize. According to Pearlman, "Excessive amounts of soda can contribute to erectile dysfunction (ED), and the high sugar content and artificial sweeteners used in soda have been linked to obesity, diabetes, and cardiovascular issues, all of which are risk factors for ED."

More specifically, the Central European Journal of Urology states that characteristics of soda drinking, such as refined carbohydrates, high-fructose corn syrup, and high-calorie intake, are what can lead to an increase in erectile dysfunction. So, when you can, put down the can of soda. (You and your partners will be grateful in the end.)

The connection between alcohol and sex is a bit more complex. On the one hand, a drink or two can help you let loose, get in the mood, and according to the British Journal of Psychology, can even help you feel more attractive. But on the other hand, alcohol's impact on your ability to perform is a very real concern.

"Excessive alcohol consumption can hinder erectile function," notes Pearlman.

Worst of all, this can happen on both a short-term and longer-term basis. In the short term, boozing too hard can slow down the response between your brain and your penis, which, in turn, can lead to desensitization. Chronically imbibing excessive amounts of alcohol can have a longer-term effect on your sexual health. The journal Clinical Autonomic Research published a review that confirmed the connection between ED and regular alcohol use. As previously mentioned, alcoholism is a condition that can adversely hinder healthy penis function, acting as an underlying catalyst able to influence your ability to either get or sustain an erection.

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On the one hand, this soda's over 130-year legacy has enabled its reputation as emblematic of crisp, cold, satisfying sodas—and when you have a hankering for the effervescent taste of Coca-Cola, resistance is sometimes futile. On the other hand, Cokes are notoriously high in sugar while also devoid of other critical nutrients that help your body thrive, making it a less-than-wholesome drink of choice.

To help us get to the bottom of this quandary and explore the possible effects of Coca-Cola on your body, we took a deep dive into the research while also consulting healthcare experts. Read on to find out how drinking Cokes on the regular can potentially impact your short- and long-term health—and for more insight into the health impact of another common bubbly brew, be sure to check out Is Carbonated Water Bad for You? 8 Side Effects of Drinking It.

A standard 12-ounce can of regular-flavored Coca-Cola has nearly 39 grams of sugar, which is also about 77% of your recommended daily limit. That said, a few sips can stimulate an intense sugar rush followed by a crash. One British pharmacist Niraj Naik even went as far as to compare the effects that drinking a sugary Coke can have on the body to heroin usage, according to a report from Medical News Today.

"Within 40 minutes, the body has absorbed all of the caffeine from the cola. This caffeine causes the pupils to dilate and the blood pressure to increase. By this point, the Coca-Cola has blocked the adenosine receptors in the brain, preventing drowsiness," the Medical News Today report reads, describing Naik's research. "Just 5 minutes later, the production of dopamine has increased. Dopamine is a neurotransmitter that helps control the pleasure and reward centers of the brain. According to the infographic, the way that Coca-Cola stimulates these centers is comparable to the effects of heroin. It triggers a person's urge to drink another can. An hour after drinking the beverage, a sugar crash will begin, causing irritability and drowsiness. The body will have cleared the water from the cola, along with vital nutrients, in the urine."

Though the comparison between Coca-Cola consumption and heroin usage and withdrawal is arguably a bit extreme, what can't be denied is that Coca-Cola's high sugar content relative to its lack of nutrients can trigger sugar highs (or even sudden spikes) and lows to some degree.

"Since soda is free from healthy fats, protein, and fiber, it doesn't have a lot of  'staying power,'" explains Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. "This factor can lead to the sugar consumed in the soda to immediately cause a blood sugar peak followed by a dip."

At the same time, Manaker also notes that Coke's sugar content may prove beneficial in some situations, particularly when someone's blood sugar becomes too low, and they need to recharge ASAP.

"Coke can be a viable choice for people who are experiencing low blood sugar and need a quick boost to get their levels back into the normal range," says Manaker.

According to findings featured in a 2010 Circulation study, a correlation exists between drinking sugar-sweetened beverages and developing obesity and/or type 2 diabetes. That said, drinking a Coke could potentially increase your risk of developing these conditions, especially if you're drinking Coca-Cola regularly in excess.

"While drinking an occasional drink is unlikely to be linked to diabetes risk, consuming multiple servings every day may not be the best choice for those who are trying to reduce their risk," says Manaker. "Observational data suggest that frequent sugary soda consumption is linked to type 2 diabetes risk. However, it is still unclear if it is the actual soda that is contributing to this risk or if it is the overall diet and lifestyle people practice among those who tend to drink a lot of soda."

RELATED: The Definitive List of the Best Drinks for Diabetes

Coke's rich mahogany color is almost as evocative as the brand name itself, often inciting thirst-quenching nostalgia for many. But this brown shade may also potentially lead to yellowish-brown, rotting teeth in the long run.

According to the International Journal of Dentistry, the darker the soda, the more likely it will stain the surface of your teeth. Not to mention, its high sugar content can result in dental erosion and tooth decay.

"Coke has a very acidic pH, which will lead to decalcification of the tooth enamel when consumed in excess," explains Jack Hirschfeld, DDS, a clinical instructor at the Lake Erie College of Osteopathic Medicine's School of Dental Medicine. "In addition, it is very sugary, and the bacteria in your mouth will act on the sugars that will also contribute to the acidity, leading to demineralization."

Drinking the occasional Coca-Cola is one thing, but some studies suggest that regularly drinking Coke may actually curb your potential lifespan. One study published in the journal JAMA Internal Medicine following 450,000 Europeans over the course of 16 years revealed that those who frequently drank sugar-sweetened and artificially sweetened soft drinks like Coca-Cola (or even Diet Coke, which is sweetened with aspartame or Splenda) were 26% more likely to die prematurely.

According to a New York Times editorialization of the study, drinking large quantities of soda was also "associated with elevated risks of death from all causes." Furthermore, the results of a study published in Circulation suggest that the inflammatory-inciting properties of sodas can potentially increase your risk of cardiovascular complications, increasing your risk of having a heart attack by 20%—and that's if you're only drinking one tiny 12-ounce can per day!

RELATED: You'll Never Lose Weight if You're Using Zero-Calorie Sweeteners, Advises WHO

"Coke is made with added sugars, and it doesn't provide any fiber, protein, or health fats—three nutrients that promote satiety, " says Manaker. "Consuming too many added sugars can contribute to weight gain. "

At 145 calories per can, original-flavored Coke is also sweetened with high-fructose corn syrup, a common ingredient used to sweeten beverages which one study in The American Journal of Clinical Nutrition linked to obesity.

Manaker notes that "Coke offers very little nutrition—but it is a liquid, and therefore can help support a person's hydration status." Though Cokes can provide hydration to an extent, Manaker is also quick to point out that "there are many other beverage choices that are far better choices for people who want to stay hydrated."

"For generally healthy people, Coke should be considered a 'treat' and should be reserved for enjoying once in a while—if at all," advises Manaker. "The amount people can consume depends on how many other sources of added sugar the person is consuming, as we should be aiming to consume lower quantities of this ingredient.

"I wouldn't recommend that people go out of their way to consume regular Coke," continues Manaker. "But if a person absolutely loves this drink, enjoying it in moderation as a part of an overall healthy diet is likely ok for most people."

"Thankfully, there are better-for-you options out there for Coke lovers that have far less added sugar, and they are made with no artificial colors or flavors," says Manaker. "Options like OLIPOP Vintage Cola offer a flavor that is eerily similar to classic sodas but with a fraction of the added sugars, zero artificial ingredients, and 9 grams of fiber to support gut health."

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Drinking the wrong types of beverages can potentially have a damaging effect on your gut. These drinks are often the ones higher in sugar, artificial sweeteners, too much acidity, or other ingredients that may disturb the peace of your gut and digestion. To learn more, we talked with dietitians to learn why these beverages are ones you may want to minimize in your diet and why reaching for them regularly may have both immediate and lasting damage to your gut.

Keep in mind that many of these beverages can be consumed in moderate quantities with no negative side effects. And with some of these drinks, the adverse reactions that happen after consuming them may only occur in sensitive individuals, so it's best to consult a medical professional if you're concerned about how one of the beverages below is affecting your health.

According to Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and Wall Street Journal bestselling author of The Family Immunity Cookbook, some of the worst drinks for gut health are those filled with added sugar, such as lemonade and sweetened iced tea.

"A 2020 published study found that a diet high in sugar can promote inflammation and shift the balance between the 'good' and 'bad' gut microbiome, which can lead to health consequences," says Amidor.

If you're craving a cold, sweet drink, opt for a 100% fruit juice that doesn't contain any added sugar.

RELATED: 11 Worst Snacks for Your Gut Health, Say Dietitians

Speaking of sugar, another drink that you may want to limit if you're worried about gut health is juice made with added sugar.

"Drinks that are made mostly from added sugar with no nutritious value can alter the balance of the gut microbiome to favor the 'bad' bacteria," says Amidor. "If you're going to opt for juice, choose 100% fruit or vegetable juice, as those do provide vitamins, minerals, and phytonutrients and count towards your daily recommended intake of fruits and veggies."

RELATED: Is Orange Juice Good For You? Here's What the Science Says

If you're grabbing those energy drinks to relieve your daily fatigue, you may want to think again. According to Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club, those energy drinks "with high caffeine can cause gastritis, inflammation, increased gut motility, and diarrhea." Pincus explains that the excess caffeine can lead to the stomach secreting more acid than usual, which can worsen reflux symptoms. "It can also cause jitters and increase anxiety which can exacerbate symptoms in people with irritable bowel syndrome (IBS)."

Caffeinated beverages like coffee are stimulants that increase gut motility, which means these drinks can make things move quicker down your gastrointestinal tract. This stimulant effect can trigger loose stools or diarrhea, which can, in turn, lead to dehydration. Additionally, caffeine is a mild diuretic, which means you'll be running to the restroom to urinate as well. Further, caffeine can increase anxiety and stress, plus make it harder to sleep well and worsen symptoms in people who have irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).

The FDA recommends a maximum of 400 milligrams of caffeine daily (about 3 cups). However, caffeine affects everyone differently, and some people may metabolize it quicker than others. If you drink less coffee per day or switch to decaf, that can help alleviate some of the symptoms. While drinking coffee in moderation can have significant health benefits, drinking too much can cause these gut issues.

RELATED: How Much Caffeine Is Too Much?

In folks with IBS or IBD, drinking a lot of refined sugars, like those in soda, can lead to gastrointestinal distress since the sugar may not be absorbed well into your intestines. This leads to water being drawn into the gastrointestinal tracts and into the bowel in order to dilute and flush out excess sugars, which can lead to loose stool and diarrhea. Research also shows that higher consumption of sugar may alter the gut microbiome in a negative way, leaving it unbalanced and out of whack, which can lead to further issues.

There is some research that links the consumption of carbonated beverages to gastrointestinal distress. For example, an article published in the journal Nutrition, Metabolism & Cardiovascular Diseases, found that there is a possible connection between bubbly drinks and distress in the stomach, but most of the potential distress happens after drinking 300 milliliters or more. In addition, some research suggests that drinking carbonated soft drinks can increase the risk of pancreatic cancer.

RELATED: Is Carbonated Water Bad for You? 8 Side Effects of Drinking It

Having one too many brewskies, cocktails, or glasses of wine on a regular basis "can affect the microbiota causing an imbalance of the bacteria in the gut with an overgrowth of the bad, unhealthy bacteria. This imbalance leads to inflammation," explains Joan Salge Blake, EdD, RDN, a nutrition professor at Boston University and the host of the hit nutrition and wellness podcast, Spot On! Further, Dr. Salge Blake explains that chronic alcohol abuse can also damage the cells that line the gut increasing its permeability, which allows bacteria and the toxins they produce to leak into the bloodstream. According to the 2020–2025 Dietary Guidelines for Americans, moderate drinking is defined as a maximum of one drink per day for a woman and two drinks per day for a man. One drink is defined as 12 fluid ounces of beer, five fluid ounces of wine, and 1.5 fluid ounces of 80-proof liquor like rum or vodka.

Teas that contain caffeine, like green and black teas, can increase the acidity in the stomach, and this can lead to heartburn in some people. In addition, caffeinated teas have the same issues as seen earlier with coffee. If you love tea, you may want to opt for herbal or decaffeinated. In fact, peppermint tea has been found to have potentially positive impacts on digestion, with multiple animal studies and a couple of human studies showing that it may provide pain relief and help bring stomach comfort.

In some people, drinking chocolatey drinks can lead to acid reflux. This is when the acid in your esophagus goes in reverse, causing heartburn. If you experience acid reflux more than twice a week, you may be diagnosed with a more severe form of acid reflux known as gastroesophageal reflux disease (GERD). Other symptoms of GERD include difficulty swallowing, coughing, regurgitating food or sour liquid into the mouth, wheezing, and chest pain especially when you lay down after you eat. According to the Academy of Nutrition & Dietetics website, GERD can be worsened in some people by certain foods, including chocolate, and can trigger a flare-up. If chocolatey drinks exacerbate your acid reflux or GERD, then you probably want to avoid them.

When you're trying to watch calories, it's not unusual to turn to zero-calorie beverages that use artificial sweeteners like aspartame and sucralose. Unfortunately, these ingredients can potentially lead to uncomfortable gastrointestinal symptoms such as flatulence, bloating, and diarrhea for some folks. Not only that, but some research has found that artificial sweeteners may lead to an imbalance in the gut microbiome. If you are sensitive to these artificial sweeteners, opt for plain water or flavored sparkling waters that contain no artificial sweeteners. You can also choose a probiotic soda to take the place of your favorite diet drinks.

A previous version of this story was published in April 2021. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.

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Despite the popularity that certain cocktails may gain, bartenders don't always believe the hype is well-warranted. In fact, many will tell you that the most beloved beverages aren't worth the time to make—or drink. To get the lowdown on some of the most overrated cocktails, we consulted multiple bartenders who revealed the drinks they don't think live up to their hype. Here's what they had to say.

RELATED: 10 Unhealthiest Cocktails on the Planet

From the viral Instagram video of actor Stanley Tucci preparing a shaken Negroni to the viral TikTok of House of the Dragon star Emma D'Arcy calling the Negroni Sbagliato (with prosecco) their favorite drink, the word "Negroni" has taken over pop culture—and people's drink orders.

"I mean, don't get me wrong, it's delicious, but I feel like sometimes bartenders or even people just order it to be part of like a cult or like a group," says Carlos Ruiz, an award-winning mixologist and hospitality industry consultant. "I think the Negroni is one of the most overrated cocktails."

Invented in Florence, Italy, in the early 20^th century, a classic Negroni is made with equal parts gin, sweet vermouth, and Campari. The ingredients are poured over ice and then garnished with an orange peel.

Ruiz says he thinks Tucci's video helped bring more popularity to the beverage, noting that the actor's decision to shake the cocktail elicited some disapproval from fans since the drink is traditionally stirred, not shaken.

Despite its name, the Long Island Iced Tea doesn't contain any iced tea at all. Instead, the amber-hued beverage consists of vodka, tequila, light rum, triple sec, gin, and a splash of cola.

For José Reyes, bar manager at Boots & Bones and Under the Boot in Jersey City, NJ, the drink's appeal lies in its high alcohol and sugar content. "It's easy to drink. But in my opinion, it's overrated because it's usually with cheap alcohol, and cheap alcohol…it usually has more toxins and poisons," he says. "It's sugary, so you can't avoid a headache. You can't avoid the hangover."

Meanwhile, Eryn Stutts, former bartender and owner of Kingston, NY-based PAKT Restaurant, doesn't understand the hype surrounding this cocktail. "Lately, we have been getting orders for Long Island Iced Teas, which I thought we all agreed were trash that we would never speak of again. But alas, with all this nostalgia for the '90s and pre-internet life, here I am getting orders for them again," she tells Eat This, Not That!

Another drink Stutts isn't a fan of making is the Moscow Mule, calling this beverage trend "annoying AF because everyone wanted everyone to buy the same copper cups."

"I think it became popular for the very reason it annoys me. It's just vodka and ginger [beer] with lime," says Stutts. "If you're going to be difficult and need a specific glass for that, you better have muddled my ginger, or I'll just take a Caipirinha, which is way more refreshing."

The Caipirinha is a sugarcane-based spirit made with lime juice, sugar, and cachaça. It also happens to be Brazil's national cocktail.

A mojito may initially sound like a simple drink; all you need to make it is rum, sugar, lime, mint, and club soda. But as it turns out, this overrated cocktail is notorious for being disliked among bartenders.

Michael Lagana, bartender at Providence, RI-based Tiny Bar PVD, and The Slow Rhode, attributes this to the time and effort that can go into making it. "It's just one of those other drinks—when you're in a busy service muddling mint, lime, sugar—it's a process a lot of people don't like to do," he says.

Matt O'Koren, a former bartender who worked in Brooklyn and Hudson, NY, for six years, shares a similar opinion. He says mojitos require "way too much prep and cleanup," adding, "I think people just like to say, 'Oooh mojitos!' Anytime I've tried to drink one, I'm just picking mint out of my teeth."

Another cocktail that can require quite a bit of preparation is the sangria. Originating from Spain, the mixed drink is often made with wine, fruit juice, a sweetener, sparkling water, fruit, and liqueur, fruit schnapps, brandy, or cognac.

"You'll never meet a bartender that loves making a sangria," Lagana says. He notes that one way to make the mixed drink is by letting the ingredients soak for a few days. This means bartenders have to prepare the batch and ensure there is enough for their shift during the week, he says.

At the same time, Lagana attributes sangria's likability to people's comfort with the flavor and ingredients. "People like the safeness of it. It's easy. It barely tastes like alcohol," he says. "I think that's why people like the sangria—because it's simple. It's not scary. There are not really complicated ingredients in it."

Traditionally made with gin, dry vermouth, and olive juice, the dirty martini is one of the most classic cocktails. But for Kat Foster, bar manager at Margot Restaurant in Brooklyn, NY, the beverage doesn't deserve the fanfare.

"I think a lot of people order it because they've seen it in movies or on TV, but there are a thousand ways to make more interesting variations using your own pickles and brines," she says. "It also often is not diluted nor chilled properly, which means within a few short minutes of receiving the cocktail, it starts to get warm. So you're stuck with warm, boozy olive juice.

Keeping the martini trend going, another overhyped cocktail for Reyes is the apple martini—aka the appletini. This is typically made with vodka, apple liqueur or schnapps, lemon juice, and apple juice.

"I personally don't like it because of the apple liqueur […] It's usually an artificial liqueur," Reyes says, pointing out that he "believe[s] in having fresh ingredients."  While the bar manager says the apple martini became particularly trendy in the early 2000s, he says that "it doesn't sell as much today."

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"Fairlife protein shakes are made from milk, which they state has 50% more protein, and 50% less sugar, compared to regular milk," Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist and a board-certified specialist in sports dietetics, tells Eat This, Not That! "They ultra-filter their milk which makes it higher in protein."

"Fairlife protein shake products come in a variety of flavors and vary in protein amounts," she continues. "The Core Power ones contain about 26 grams of protein, while their line of Elite Core Power contains 42 grams of protein."

But are Fairlife protein shakes truly healthy? To find this out, we asked dietitians for the scoop.

RELATED: Is Milk Good For You? 6 Effects of Drinking It

A look at the nutrition info

"From a nutrition perspective, I really like the macronutrient ratio and the ingredients," explains Maggie Michalczyk, RDN, a registered dietitian nutritionist and owner of Once Upon a Pumpkin. "They also have a variety of flavors."

"They provide a high amount of protein—between 25–42 grams per bottle, depending on the one you grab—and they contain relatively low amounts of sugar and fat," says Michalczyk. "They also contain several vitamins and minerals, such as calcium and vitamin D."

Ehsani also likes that Fairlife doesn't add additional protein to its product. Instead, they simply ultrafilter the milk, which results in a higher protein drink.

"They create a lower carbohydrate product, which can be beneficial for anyone looking for a lower carb drink, but for elite or high-level athletes who train daily or even multiple times per day," says Ehsani. "They actually need more carbs than protein post-workout, so I won't say this product is the best for their needs. So as a sports dietitian, I'd recommend something with at least a 3:1 ratio (carb-to-protein ratio), rather than this product which is much higher in protein than carbs."

RELATED: 8 Things Dietitians Wish You Knew About Carbs

A deep dive into the ingredients

As far as the ingredients, Fairlife protein shakes are made with ultrafiltered milk and natural flavors.

"Their filtration process removes most of the lactose, and in addition, they add a lactase enzyme in there too, to make their products lactose-free, which is great for anyone who is lactose-free," says Ehsani.

One possible downside is the four sweeteners included: stevia, sucralose, acesulfame potassium, and monk fruit extract.

"I personally don't love that they contain four of these artificial sweeteners, as there is some research suggesting they can alter the gut microbiome negatively," notes Michalczyk.

RELATED: Avoid Protein Shakes With These Low-Quality Ingredients

So, are Fairlife Shakes good for you? The verdict

Overall, Fairlife protein shakes can be a healthy addition to a balanced diet, especially for individuals who struggle to meet their protein needs through food alone or who want a quick option post-workout.

"There is some research to suggest that consuming high-quality protein sources like dairy can help support muscle growth and maintenance, as well as promote feelings of fullness and satiety," says Michalczyk.

However, she notes that it's important to remember that protein shakes and supplements should be used in addition to a well-balanced and nutrient-dense diet.

"It's always best to focus on consuming a variety of nutrient-dense foods and engaging in regular physical activity to support a healthy lifestyle," adds Michalczyk.

" I would say this product is OK to drink in moderation, especially if on the go," adds Ehsani. "But due to the fact that it has artificial sweeteners and is low in carbs, I wouldn't recommend it as a daily product for active people or athletes to use for recovery. Athletes need more carbs than protein post-workout!"

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The post Are Fairlife Protein Shakes Healthy? We Asked Dietitians appeared first on Eat This Not That.