Functional beverages: 5 types and how they fit into your diet

SALT LAKE CITY — It's the new king of the drink world. From the gas station to the grocery store, a category called "functional beverages" is taking over. This means drinks that promise to fix gut health, boost your focus, even drinks that promise to help you sleep better. KSL Health Contributor Miki Eberhardt shared what made these drinks so popular and five standout categories under the umbrella of "functional beverages."

Gut Health

The first and most popular category targets digestion. "These are gonna be ones that have prebiotics or probiotics," Eberhardt explained. Prebiotics feed beneficial gut bacteria while probiotics introduce live cultures like those found in kombucha. New sodas are bringing gut health mainstream. "Poppi or Olipop are the two most popular prebiotic sodas," she said. "You're gonna get 3 to 5 grams of fiber in a soda." She explained that it's not equivalent to whole fruit in terms of fiber content, but it is better than a regular soda that's not giving you anything.

Hydration & Electrolytes

Electrolytes help with rehydration, but only when there's an actual need. "Only necessary if you have activity where you're heavy sweating," she explained. "If I'm not doing anything, getting extra salt in my diet isn't necessarily the best thing ... since blood pressure is one of the things that we struggle with the most as adults." These drinks have a place, just not everyday for everyone.

Protein Sodas

Protein has officially entered the beverage space, even in sodas. Some combine protein with fiber and low‑calorie sweeteners. With options delivering up to 10 grams of fiber, these drinks are an option to consider if you're looking for alternatives to shakes or bars.

Nootropic Energy Drinks

Classic energy drinks aren't new, but formulas are changing. What's new is the addition of nootropics, which are compounds meant to support mental clarity. "Nootropics … are substances that provide mental clarity," she explained. "That's why they say you get the boost without the jitters." She did emphasize that the caffeine levels in these drinks can be intense. "It has 200 milligrams of caffeine in it, which is five times a soda." She also said that claims around metabolism or fat burning should be taken with a grain of salt.

Adaptogen Drinks

The final category focuses on balance, not stimulation. "Adaptogen drinks … help you adapt to your environment," Eberhardt explained. "So things that help you calm ... that really will boost your mood, but not in a hype way, kind of more in a gentle way." When buying a functional beverage, consider:

1. Do I want caffeine?
2. How do I want it sweetened?
3. What function do I want this drink to provide for me?

Find more health advice from Miki Eberhardt on Instagram, @nutritionbymiki.