Making healthy choices becomes increasingly difficult with expanding beverage options filling store shelves. Many drinks marketed as healthy options may harm your body subtly. Naturopathic doctor Janine Bowring recently identified five common beverages people should consider eliminating from their diets in a viral online video that caught widespread attention. 

Bowring cautioned viewers to avoid toxic beverages that could potentially harm their health and encouraged them to learn about healthier alternatives instead. Some obvious culprits make her list, but several supposedly healthy options might surprise many wellness-conscious consumers. 

1. Alcoholic Beverages

Enjoying occasional beer or wine seems harmless to most adults, but recent research suggests alcoholic beverages contain more than just alcohol. Studies detected traces of glyphosate, an herbicide used widely in agriculture, which appears in many popular alcoholic drinks. According to Dr. Bowring, this chemical can damage gut wall lining, potentially leading to leaky gut syndrome and associated autoimmune disorders.

Medical experts offer some perspective on these findings. While concerning, a Beer Institute spokesperson clarified that an adult would need to consume approximately 140 glasses daily before reaching problematic exposure levels. Still, consistent consumption raises questions about cumulative effects over time, especially for regular drinkers.

Beyond chemical concerns, alcohol itself impacts liver function, brain health, and digestion. Moderate consumption guidelines exist for good reasons, focusing on limiting quantities rather than eliminating alcoholic beverages from social occasions.

2. Sports Drinks 

Marketing campaigns featuring elite athletes make sports drinks essential for anyone engaging in physical activity. Dr. Bowring cautions against believing such messaging, pointing out that most sports drinks contain excessive sugar. Even varieties marketed as low-sugar often substitute artificial sweeteners, raising health concerns.

During intense exercise lasting longer than 60 minutes, electrolyte replacement serves legitimate purposes. However, most casual exercisers or gym-goers never reach depletion levels warranting specialized drinks. Water provides sufficient hydration for moderate activities without added sugars affecting insulin response.

Many sports beverages contain dyes, preservatives, and artificial flavors alongside their sugar content. Such additives provide no nutritional benefits while potentially triggering inflammatory responses in sensitive individuals. Energy drinks pose even greater concerns, with caffeine levels prompting World Health Organization warnings about public health implications.

3. Diet Sodas 

People trying to reduce calorie intake often turn to diet sodas, believing they make healthier choices. Dr. Bowring specifically questions aspartame, a common artificial sweetener in most diet beverages. Despite extensive industry testing, some health professionals remain concerned about the effects of long-term consumption.

Celebrity nutritionist Sarah Carolides raises additional concerns about phosphoric acid, which is found in many sodas. She explains that this acid enters the bloodstream rapidly, temporarily altering blood pH. Bodies compensate by using calcium, potentially interfering with the proper absorption of this essential mineral over time.

Research also suggests artificial sweeteners may increase sugar cravings rather than satisfying them. For some individuals, consuming diet beverages correlates with higher calorie intake from other sources, potentially undermining weight management goals and initially motivating their beverage choice.

4. Processed Coconut Water 

Most health-conscious consumers view coconut water positively, making Dr. Bowring’s inclusion of this beverage particularly surprising. Marketed extensively as nature’s sports drink with electrolytes and minimal processing, coconut water has recently gained tremendous popularity among wellness advocates.

Dr. Bowring distinguishes between seasonal availability and out-of-season coconut water, noting that it presents specific concerns. Beyond containing natural sugars, she mentions that deuterium content potentially depletes energy over time. Deuterium, described by Osmio Water as hydrogen’s heavier form, links to chronic fatigue, metabolic challenges, and accelerated aging when present at higher levels in human bodies.

Fresh, in-season coconut water provides potassium and beneficial minerals after intense exercise. However, commercially packaged varieties may undergo processing, affecting nutritional profiles. Some brands add preservatives or additional sugars, enhancing flavor while diminishing the health benefits of freshly harvested coconuts.

5. High-Fructose Fruit Juice 

Perhaps most surprising among Dr. Bowring’s recommendations is fruit juice, which is commonly perceived as healthy due to its vitamin content and natural origins. Despite its wholesome image, fruit juice contains concentrated fructose without the fiber usually present when consuming whole fruits.

Dr. Bowring states that high fructose consumption is linked to fatty liver development over time. Healthline confirms that excessive fructose may contribute to diabetes, obesity, leptin resistance, which affects hunger signals, and elevated uric acid levels associated with gout and kidney issues.

Commercial juices often undergo pasteurization, destroying beneficial enzymes while extending shelf life. Many contain added sugars beyond naturally occurring fruit sugars, increasing sweetness and caloric content. Even 100% pure fruit juices concentrate sugars from multiple fruits into single servings, delivering sugar exceeding what someone would typically consume when eating whole fruits.

Better Beverage Alternatives For Daily Consumption

Armed with knowledge about potentially harmful drinks, finding alternatives becomes essential for maintaining health while enjoying flavorful beverages. Plain water remains optimal for hydration without additives, sugars, or processing concerns. Adding fresh fruit slices, herbs like mint, or cucumber creates subtle flavoring without introducing concentrates or artificial ingredients.

Herbal teas provide variety without caffeine, offering different flavor profiles while delivering potential antioxidant benefits depending on the herb selections. Brewing tea fresh rather than purchasing bottled varieties eliminates preservatives while allowing control over sweetness levels if desired.

Sparkling water satisfies desires for carbonation without additives present in sodas. Many brands offer unsweetened options infused with natural flavors derived from fruits or botanicals without adding sugars or artificial sweeteners.

Vegetable juices containing primarily celery, cucumber, and leafy greens provide nutrients without concentrated fruit sugars. Home preparation allows maintaining fiber content typically removed during commercial juicing processes, slowing sugar absorption while providing greater satiety than strained juices.

My Personal RX on Healthy Hydration Choices

Every patient who asks me about nutrition eventually receives questions about beverage choices. Making smart decisions about daily drinks significantly impacts overall health just as much as food selections. Staying properly hydrated supports virtually every bodily system, from digestion to cognitive function, making beverage choices worth consideration beyond mere flavor preferences.

1. Focus On Water First: Pure, filtered water should form the foundation of daily fluid intake. Adult bodies need approximately 2-3 liters daily, depending on activity levels, climate, and individual factors. Plain water hydrates without adding calories, chemicals, or digestive demands, making it optimal for most hydration needs.
2. Timing Matters With Drinks: Reserve specialty drinks for specific occasions rather than daily consumption. Enjoying fruit smoothies, coconut water, or high-quality fruit juices occasionally provides variety without overwhelming systems with concentrated sugars or triggering chronic inflammation through regular exposure to questionable ingredients.
3. Read Labels Carefully: Many seemingly healthy drinks contain surprising ingredients. Marketing claims like “natural” or “vitamin-enhanced” mean little without examining ingredient listings. Check for added sugars appearing under multiple names, including corn syrup, fructose, dextrose, or cane juice, among dozens of alternative terms manufacturers use.
4. Consider Homemade Options: Creating beverages at home allows complete control over ingredients, freshness, and quality. Simple infusions using fruits, herbs, or vegetables in water provide flavor without concentrated sweeteners. Homemade smoothies incorporating whole fruits retain fiber missing from juices while allowing moderation of overall fruit quantities.
5. Supplement Mindfully: MindBiotic supplements offer benefits beyond ordinary hydration when mixed with proper water. Combining carefully selected probiotics with prebiotics and adaptogens like Ashwagandha KSM 66 supports the gut-brain connection without artificial additives or excessive sugars in commercial wellness drinks.
6. Track Effects Personally: Pay attention to how different beverages affect your body. Some people experience energy fluctuations, digestive discomfort, or skin changes in response to specific drinks. Personal awareness matters more than general recommendations since individual biochemistry creates unique responses to various beverage components.
7. Make Gradual Changes: Shifting beverage habits best through gradual transitions rather than sudden elimination. Reducing questionable drinks by substituting healthier alternatives gradually helps avoid feeling deprived while allowing taste preferences to adjust naturally over time.
8. Consider Meal Pairings: Find recipes supporting healthy hydration goals through the Mindful Meals cookbook, containing over 100 doctor-approved dishes designed for optimal wellness. Pairing appropriate beverages with complementary foods enhances nutrient absorption while creating satisfying eating experiences without reliance on problematic commercial drinks.
9. Stay Informed About Research: Scientific understanding of food and beverage impacts on health evolves constantly. What seems healthy today might face scrutiny tomorrow as research reveals new insights. Maintain healthy skepticism about marketing claims while following reputable sources for updated nutritional guidance.

Sources: 

1. Dr. Janine Bowring, ND. (2025, February 15). 5 TOXIC Drinks You Should NEVER Consume❌🥤 #shorts #foodstoavoid #nutrition [Video]. YouTube. https://www.youtube.com/watch?v=wxYSPTgvGSA 
2. Vartanian, L. R., Schwartz, M. B., & Brownell, K. D. (2007). Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis. American Journal of Public Health, 97(4), 667–675. https://doi.org/10.2105/ajph.2005.083782 
3. Varghese, J., & Dakhode, S. (2022). Effects of alcohol consumption on various systems of the human body: a systematic review. Cureus. https://doi.org/10.7759/cureus.30057 
4. ​​Ruiz, L. D., & Scherr, R. E. (2018). Risk of energy drink consumption to adolescent health. American Journal of Lifestyle Medicine, 13(1), 22–25. https://doi.org/10.1177/1559827618803069