Health & Lifestyle

Why those £2 gut shots are a waste of time: Nutritionists slam new wellness trend

  • Health shots sold for £2 for 100ml bottle are not better than eating fruit and veg 
  • Nutritionists warn these gut health drinks are not a ‘panacea for all health issues’ 

Gut health has become a wellness buzzword, with ‘gut shot’ drinks flying off the shelves of almost every supermarket.

But experts say that although digestive health is important, the tiny drinks are not the ‘miracle’ cure they’re marketed to be.

Shots made from ginger and turmeric, wheatgrass and fermented yoghurt are among some of the most popular. 

The health drinks, which can cost £2 for just 100ml, claim to boost immunity, restore energy levels and support the microbiome — the trillions of microbes in the gut.

But nutritionists warn these wellness drinks shouldn’t be seen as a ‘panacea for all health issues’ and suggest that simply eating fruit is better. 

The M&S x Zoe gut shot kefir-based drink sold for £2, contains live cultures and fibre and is said to keep your gut microbiome healthy

The M&S x Zoe gut shot kefir-based drink sold for £2, contains live cultures and fibre and is said to keep your gut microbiome healthy

The Waitrose Ginger Shot is £1.60 for 100ml and contains apple, ginger and lemon juices with apple and ginger purées

The Moju Hot Shot is 60ml and sold for £2. Supermarkets claim it contains vitamins C & D and zinc which can contribute to the normal function of the immune system

The Waitrose Ginger Shot is £1.60 for 100ml and contains apple, ginger and lemon juices with apple and ginger purées (left). The Moju Hot Shot is 60ml and sold for £2 (right). Supermarkets claim it contains vitamins C & D and zinc which can contribute to the normal function of the immune system

Probiotic drinks are not new. Brands such as Yakult, which claim to keep your gut microbiome healthy and populous, have existed on the market for decades.

Newer offerings include the £2 M&S x Zoe kefir-based gut shot, as well as juice shots such as Plenish, Moju and supermarket own versions. 

Many wellness shots boast their gut-boosting credentials. But regulations in the UK stop manufacturers from claiming their products improve immune function or maintain normal digestive health.

However, they can make claims that related to the vitamins and minerals they are fortified with, such as calcium and vitamin D, according to Birmingham-based registered dietitian Dr Duane Mellor.

Gut shots can help maintain normal function of digestive enzymes due to their calcium content, explains Dr Mellor. 

But despite health claims, he said the products are ‘not a miracle cure and you are better off eating a varied and healthy diet including fruits and plain live yoghurt’.

Some health claims made about these drinks are based on ‘limited scientific evidence’.

‘Some probiotic mixtures of bacteria may be shown to have benefit in trials, but there is a lack of consistency in the mixture of bacteria and how much are needed to survive the harsh acid environment of the stomach and make their way to the colon to result in health benefits,’ Dr Mellor added.

Rob Hobson, a London-based nutritionist and author of Unprocess Your Life, said the drinks won’t have the same health benefits as regularly eating balanced meals.

‘The amounts are not comparable to what you’d receive from consuming a diverse diet with at least five servings of fruits and vegetables daily,’ he told MailOnline. 

Some wellness shots contain bacterial strains which are known to support the gut microbiome, such as lactobacillus and bifidobacterium, Mr Hobson said. 

However, because most people drink these shots intermittently and not every day, the ‘high cost’ of the drinks in comparison to regular supplements can make them ‘a less practical choice for consistent gut health support,’ he argued. 

Customers could end up spending close to £60 of health shots a month if they had one every day. 

Some wellness shots contain bacterial strains which are known to support the gut microbiome, such as lactobacillus and bifidobacterium, nutritionists say

Some wellness shots contain bacterial strains which are known to support the gut microbiome, such as lactobacillus and bifidobacterium, nutritionists say

Turmeric is one spice that is widely celebrated for it's health benefits, experts say it contains compounds that are thought to reduce inflammation and it might even help with IBS

Turmeric is one spice that is widely celebrated for it’s health benefits, experts say it contains compounds that are thought to reduce inflammation and it might even help with IBS

Instead, Mr Hobson suggests eating a variety of plants and fermented foods.

‘For more sustained gut health benefits, incorporating a variety of probiotic-rich foods like yogurt, kefir, and fermented vegetables, along with prebiotic foods such as garlic, onions, asparagus, and whole grains, will offer a more effective strategy,’ he said. 

‘This approach not only supports a healthy gut microbiome but also contributes to overall dietary diversity and nutrient intake.’

But it’s not just live cultures in ‘gut shot’ drinks that claim to improve your gut health, spices and superfoods are also hailed as miracle ingredients.

Turmeric is one spice that is widely celebrated for it’s health benefits. Experts say it contains compounds that are thought to reduce inflammation.

‘Turmeric could be beneficial for managing inflammatory gut conditions such as IBS, and may positively influence gut microbiota,’ said Mr Hobson.

But Dr Mellor warns many of these findings are from studies involving rodents which have been given much higher levels of the spice than you would get via the diet or potentially in a supplement.

‘It is better to use turmeric as a spice as part of a healthy diet rather than trying to take it purely to improve your health,’ Dr Mellor said. 

It’s a similar story for the ‘superfood’ wheatgrass which is rich in certain nutrients but it can never be a replacement for a balanced diet.

Although it contains a range of vitamins and phytochemical, a plant chemical thought to strengthen the immune system, there is currently ‘very little evidence’ to suggest it really can benefit our gut health, warns Dr Mellor. 

Mr Hobson also suggests the ingredient is not any more beneficial than eating whole vegetables. 

‘Some believe that the enzymes in wheatgrass aid nutrient absorption and may help with certain inflammatory bowel conditions,’ Mr Hobson said. 

‘However, the evidence to support these claims is limited, and there are many more scientifically proven beneficial ways to support gut health beyond a daily shot of wheatgrass.’

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

• Choose unsaturated oils and spreads and consuming in small amounts

• Drink 6-8 cups/glasses of water a day

• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide 


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