Prebiotic and probiotic drinks are the yin and yang of functional beverages, each playing a complementary role in supporting a healthy gut. While you don’t need to consume them as a pair to experience benefits, understanding how they work together is important. Probiotics, often referred to as the “good bacteria,” live in your gut and help keep things, er, moving smoothly. Prebiotics are natural, nondigestible fibers that nourish probiotics, helping them grow and stay healthy.

Probiotics are found in many fermented foods, like yogurt, sauerkraut, kefir, tempeh, and kimchi, but because of the gut benefits, they’ve become a popular additive to beverages as well. Kombucha, a fermented tea drink, is a well-known example of a probiotic beverage. Like any beverage, make sure to pay attention to added sugar as sugar content varies by product. Try out Synergy kombucha—it has a unique flavor and typically is lower in added sugars than many other options on the market. If you’re in the mood for something a little fizzier, grab a can of Culture Pop, a refreshing soda sweetened with 100% fruit juice, herbs, and spices. What doesn’t it have? No refined sugars or artificial sweeteners.

But what about prebiotics? Truthfully, the best source of fiber comes from fruits, vegetables, and whole grains, but drinking a beverage with prebiotics can help boost fiber intake. One great way to get the best of both worlds is to add ingredients that contain prebiotics to a smoothie—bananas, oats, or flaxseeds, for example. Some examples of prebiotic sodas on the market include Olipop and Poppi. Just be cautious about how much you drink; too much prebiotic intake can cause digestive discomfort for some.

Another popular choice is cold-pressed juice. Most commercial juices are made by pasteurization, a process that involves heating the juice to kill off harmful bacteria. Unfortunately, the process kills good bacteria as well. Cold-pressed juice is made without the heat, with the juice extracted by hydraulic press. The theory is that not heating the juice helps it retain more nutrients and enzymes, though the research behind nutrient retention isn’t strong. Preserving enzymes, however, is more likely, which is great since enzymes help the body break down food into nutrients.

To ensure that you’re getting the most out of your drink, look for options that are 100 percent juice, such as the juice in the Four Brothers Cold Pressed Juice lineup. Depending on the flavor, each bottle contains 1–2 servings of fruit or 3–4 servings of vegetables, but no added sugars.