In recent years, the beverage industry has evolved far beyond traditional soft drinks, juices, and water. Enter the era of functional beverages—drinks intended to provide health benefits beyond basic hydration and taste. From kombucha to beet juice, these beverages are marketed as convenient tools for improving digestion, enhancing focus, among other purported benefits. But can some of these beverages, especially those containing dairy, be doing more harm than good?
What is a Functional Beverage?
Functional beverages are drinks that contain ingredients designed to promote aspects of health and wellness. These may include probiotics, prebiotics, vitamins, minerals, adaptogens, amino acids, and botanical extracts. The goal is to provide specific physiological benefits, such as supporting gut health, enhancing energy levels, or reducing inflammation.
Unlike traditional soft drinks or flavored waters that primarily serve to quench your thirst, functional beverages claim to actively support bodily functions. However, the efficacy of these drinks depends on many factors. Slick marketing is not always supported by evidence, and therefore may not translate to health benefits.
The concept of functional beverages has roots in ancient traditions. Fermented drinks such as kombucha have been consumed for centuries due to their probiotic content and purported digestive benefits. This trend has been on the rise for decades, and now in 2025, functional beverages are one of the hottest nutrition trends that have entered the mainstream market.
Is Dairy a Functional Beverage?
Short answer: no! The dairy industry might market some of their products as having health benefits, such as kefir or yogurt drinks, but dairy’s negative health consequences can’t be outweighed. Dairy products are notorious for causing digestive distress. More than 65% of the global population has lactose intolerance and cannot digest dairy products.(1) Here’s a rhetorical question to ponder: are probiotics beneficial if their product results in bloat and diarrhea? A plant-based yogurt smoothie, such as one with cashews or coconut as the base, provides those healthful probiotics in a creamy drink without running to the bathroom.
Our Favorite Functional Beverages
While we’re giving a big thumbs down to any dairy-based beverage, there are still plenty of delicious and nutritious options on the market. Here are just a few:
- Kombucha is fermented tea, which results in a high probiotic content. Probiotics help support a healthy gut microbiome, improve digestion, and may reduce symptoms of gastrointestinal issues like bloating and constipation.(2) Note: kombucha contains a small amount of alcohol (less than 0.5% alcohol by volume) as well as caffeine, and therefore may not be suitable for some people.
- Matcha Green Tea contains L-theanine, an amino acid that can help with focus and cognitive function. For people who experience anxiety from coffee, matcha might be a better option to help them feel more alert and awake without the jitters.(3)
- Blue Matcha is made from butterfly pea flower, so it is naturally caffeine-free (unlike traditional matcha). It contains anthocyanins, which may help lower blood pressure and reduce heart disease risk.(4)
- Beverages with electrolytes can be beneficial when sweating a lot, such as for athletes or people who work outside in the heat, as well as folks with some medical conditions such as POTS. We need electrolytes for proper fluid balance, muscle and nerve function, regular heartbeat, and many other bodily functions.(5,6) Be mindful of the added sugar content, as some may be higher than you would like.
- Coconut Kefir is made with coconut water and kefir grains. This fermented beverage is loaded with probiotics to support a strong and healthy gut.(2)
- Mushroom-based drinks, including teas, coffees, and tonics, can have a wide range of benefits depending on the mushrooms used, and especially for immunity. Lion’s mane in particular can have cognitive benefits, and reishi can help manage stress and reduce anxiety.(7)
- Ginger beer’s main ingredient is ginger, which contains gingerols that reduce inflammation, stimulate digestion, and reduce nausea.(8) Note: most ginger beers do not contain alcohol, despite the name.
- Beet juice is naturally high in nitrates, which can improve athletic performance by increasing oxygen delivery to muscles. It can also help lower blood pressure and prevent liver damage.(9)
The Future of Functional Beverages
The functional beverage industry is expected to continue evolving as long as consumers continue to show interest. Advances in food technology and evolving evidence around functional ingredients will only allow for more innovation and new products available on the market.
As consumers, it is crucial to evaluate these products based on ingredients, scientific backing, and potential downsides. While some functional beverages offer tangible benefits, others may simply be marketing hype in an attractive bottle (looking at you, dairy products). Ultimately, a well-balanced diet with whole foods remains the most effective way to achieve long-term health benefits, and even the best beverage won’t cancel out a poor diet.
