Six beers that are good for your gut health – and the ones to avoid

Often hailed as one of the most memorable advertising campaigns in history, Guinness's "Guinness is Good for You" slogan appears to have had some basis in fact, with the iconic stout seemingly offering benefits for the human body.

A daily practice is commonly linked with certain rejuvenating qualities. In 2022, a study published in the Journal of Agricultural and Food Chemistry tracked 22 men who had a little more than half a pint of beer every day for four weeks, resulting in improved markers of intestinal health.

When broken down and fermented within the digestive system.

It's believed by Megan Rossi, a nutrition expert at King’s College London and founder of The Gut Health Doctor, that plant chemicals called polyphenols in some beers, which are known as ‘food for the gut’, are behind this. “It's been found that bacteria can break down about 90 per cent of polyphenols and then transform them into compounds that can have anti-inflammatory properties,” she explains.

Belgian professor Jeroen Raes, who has investigated the potential effects of beer on gut bacteria as part of the Flemish Gut Flora Project, notes that we still have a relatively limited understanding of the topic, and that the alcohol content in beer might counterbalance any beneficial effects.

"From my perspective, I believe that beer's impact on the gut is likely to be relatively minor, and its effects may not be entirely positive," he says.

Scientists think emerging research suggests that certain beers may be more beneficial for you than others. For a healthier option, we suggest the following gut-friendly beers, and others you might want to leave on the shelf.

Gut-friendly beers

1. Guinness

From the 1920s to the 1960s, advertising slogans like "What is my name again?" were replaced by "My Goodness, My Guinness", and eventually, "Guinness for Strength" solidified the brand as arguably the world's favourite stout.

While there is no evidence to suggest that Guinness adds to muscle mass, it does appear to be rich in various plant-based compounds. "Some polyphenols are present in notably large quantities within Guinness," notes Rossi. "When considering diversity - which is beneficial for one's gut health - the same applies to the consumption of drinks. Consequently, if you had a small quantity of Guinness one evening, and then a small amount of red wine on a subsequent occasion, while staying within your alcohol tolerance levels, this is likely to expose you to a more extensive range of polyphenols."

2. Newcastle Brown Ale

Federica Amati, a medical expert at Imperial College London, explains, 'It's not a health drink as such, but some of these ales may still contain beneficial chemicals and ancient yeast strains that could influence the way they affect our immune system, even if they don't harbour any living microbes by the time they reach our gut.'

3. Hoegaarden

A notable exception among beers, Belgian varieties like Hoegaarden, Westmalle Tripel and Echt Kriekenbier undergo a unique fermentation process, first at the brewery and then again in the bottle. This secondary fermentation utilises a distinct yeast strain from the traditional brewing yeast, leading to a stronger beer, and as a result, it contains a higher concentration of beneficial microorganisms.

We're aware that even yeast that's been left to die can impact the make-up of gut bacteria, and it may also influence how quickly food moves through the body," says Raes. "Notably, when you finally pour the beer, the last pour appears cloudy and that's actually due to the yeast. My grandmother would claim, 'I'll drink that because it's good for my digestive system,' and there's possibly some impact on bowel movements, although it's not entirely certain.

There is no text to paraphrase. If you would like to provide the text, I can paraphrase it in United Kingdom English for you.

It's not just Belgian beers that contain beneficial yeast, notes Amati. You can frequently see this in craft or artisan beers, and especially those darker ales.

When you examine the bottle thoroughly and notice a small amount of sediment at the bottom, that typically suggests the wine is of high quality.

5. Stella Artois Unfiltered

If you're choosing to have a lager, the idea is to go for an unfiltered one. Many enthusiasts of beer prefer this type as it delivers a more nuanced flavour and aroma, but it's worth noting that the lack of filtering means that some compounds are left in the drink.

“If a beer has undergone a fairly lengthy fermentation period and has not been excessively filtered, you will likely retain many of its polyphenols and original yeast strains, says Amati.”

The vast majority of beers available on supermarket shelves in the UK are heavily filtered, but some brands, such as Stella Artois, have started introducing unfiltered variants.

I couldn't find any text to paraphrase. Please provide the text and I'll do the rest.

Drinking alcohol-free beers can provide your gut with the benefits of the beverage without the drawbacks of actual alcohol content. This particular brand is an excellent example of a darker, alcohol-free ale that is more likely to contain beneficial plant compounds.

Anything that points to the potential health benefits of beer would be a positive for the low alcohol beer sector," says Amati. "It's encouraging news, yet again, it's those darker, more artisan ales that offer the possibility of these benefits.

The Gut Health Reset

Want to transform your digestive health in just two months? Follow our simple plan which will be sent directly to your email inbox.

Baca Juga

Subscribe here

Beers to avoid

1. Heineken

heavily filtered and carbonated beers tend to be lacking in beneficial nutrients that are beneficial for the digestive system.

2. Budweiser Lager

This particular beer has had some of its components removed, which means it will contain fewer polyphenols than a standard ale.

3. San Miguel

This well-known lager is probably going to have fewer germs than those Belgian beers made with the double fermentation process.

4. Peroni

This beer is probably low in beneficial plant compounds that could be gentle on the stomach, similar to other filtered lagers.

There are 5 varieties of Stella Artois's standard lagers on offer.

If you're looking for a gut-beneficial option, their unfiltered lager is a good choice.

6. Heineken Alcohol-Free Lager

Lagers tend to be less beneficial for your digestive health.

It's not just beer – there are some excellent ciders out there

As stated by Amati, there is some evidence to suggest that artisan ciders such as Old Rosie Scrumpy Cider and Henry Westons Vintage Cider can be beneficial for the balance of gut flora.

These ciders usually still contain some of the actual fruit in the drink, which means that the fermentation process continues for longer," she says. "The cloudier ciders are beneficial as they contain certain sugars known as polysaccharides which are suspended in the cider and act as prebiotics to feed the beneficial bacteria in the gut.

Old drinks like mead, which has become popular again in London, are also believed to be beneficial for the gut. "All this ancient stuff made back in the day does tend to use a fair amount of the fibre from the fruit when making it, which is why it may have some benefits," says Amati.

However, as always, a balanced approach is necessary.

Experts in the field of gut health are quick to point out that alcoholic beverages shouldn't be viewed as healthy drinks, with the positive effects on the gut often being outweighed by the adverse effects of alcohol on the body.

We really need to be mindful of our drinking, and it's wise to aim for at least three days of complete abstinence from alcohol per week and restrict drinking to just one beverage on occasions.

Advice from the NHS suggests that people limit their alcohol intake to no more than 14 units a week – roughly the equivalent of consuming eight standard glasses of four per cent strength beer, containing four units each – stating that excess alcohol consumption increases the likelihood of a range of cancers and other conditions affecting the heart and liver.

Rossi advises consuming no more than one or two alcoholic drinks at a time. "When looking at any potential anti-inflammatory effects on the gut from these darker beers, amounts exceeding two drinks can actually become pro-inflammatory," she clarifies. "This is due to the onset of gut permeability after two drinks, caused by alcohol, which allows substances that wouldn't normally pass through to enter the bloodstream, resulting in low-grade inflammation."

Recommended

Why topping the list of health priorities in 2024 should be maintaining a balanced gut

Boost your mind with The Telegraph's fantastic selection of puzzles, and feel more refreshed each day. Strengthen your brain and uplift your mood with PlusWord, the Compact Crossword, the challenging Killer Sudoku and the traditional Cryptic Crossword.

Web Design Purbalingga