A happy gut isn’t just about avoiding tummy troubles. It’s tied to better digestion, a stronger immune system, and even potentially supporting your mood. And here’s the secret: it’s not just about the food you eat, but also what you drink!
Here are the top 10 gut-friendly beverages to sip your way to a healthier, happier microbiome. They all have either probiotics, fiber, or anti-inflammatory goodness.
© eleonora galli / Getty Images
“Kefir is a fermented dairy product made by two types of fermentation: the fermentation of sugar via milk sugar known as lactose (lactic acid fermentation), and the fermentation of yeast via kefir grains (alcoholic fermentation),” explained Toby Amidor, MS, RDN, author of Health Shots.
The fermentation process creates bioactive compounds like kefiran, bioactive peptides, and organic acids. Research suggests that these compounds may contribute to kefir’s ability to fight harmful microbes in the gut and in other areas of your body.
Stefania Pelfini, La Waziya Photography / Getty Images
Kombucha is a fizzy, fermented tea that contains live probiotics that can improve your gut microbiome. It’s also rich in antioxidants, which help combat inflammation.
Bonus tip? Look for brands that are low in added sugar to keep things extra gut-friendly.
Ivan Bajic / Getty Images
Beetroot juice is rich in dietary nitrates, which boost blood flow, including to the digestive tract.
Beetroot juice also contains polyphenols, fiber, and compounds like betaine, which have been linked to improved digestion and liver health—all of which play a role in keeping your gut happy.
Pro tip: If you don’t like the earthy taste, try mixing beetroot juice with fresh orange or apple juice to sweeten the deal.
Nitas / Getty Images
Jun is a fermented tea made with green tea and raw honey. It is rich in living probiotics that help support a diverse gut microbiome and gut health, according to Sammy Peterson, RD, of Simply Wellness.
Unlike regular kombucha, Jun is often gentler on taste, softer on digestion, thanks to its lower acidity and honey-based fermentation, which can be easier for those with sensitive digestion.
Eladstudio / Getty Images
100% prune juice naturally contains 4 grams of fiber in every serving, which is key for digestive health.
Drinking prune juice has been shown to prevent and relieve constipation naturally, thanks to its fiber and sorbitol content.
Olgaorly / Getty Images
Ginger tea supports gut health by stimulating digestion and promoting motility, which can help regulate daily bowel movements.
Best of all, it’s incredibly easy to make. Just steep fresh ginger in hot water, and you’ve got yourself a gut-healing elixir.
Costache Hurgoi / Getty Images
An apple cider vinegar (ACV) drink might not sound appealing at first, but its benefits make it worth a shot! ACV contains acetic acid, which supports your digestive enzymes and promotes the breakdown of food.
Mixed with water and a bit of honey, it can also help regulate stomach acidity, creating an environment where good bacteria flourish.
Tomasz Bobrzynski / Getty Images
Peppermint tea is a calming classic that can work wonders for your gut. It’s known for its ability to relax the muscles of your gastrointestinal system, and can help with irritable bowel syndrome (IBS), indigestion, and bloating.
Plus, its refreshing flavor makes it a perfect after-meal drink to soothe your stomach and keep things feeling light.
Rawlstock / Getty Images
Often referred to as “golden milk,” turmeric latte is great for gut health. Turmeric contains a powerful compound called curcumin, known for its anti-inflammatory and antioxidant properties. These qualities may help calm the digestive system and support overall gut function.
Plus, it’s easy to make at home using turmeric powder, milk, and spices like cinnamon or ginger.
Want to go beyond drinks to supercharge your gut health? Here are a couple of simple tips to incorporate into your daily routine:
- Eat a variety of fiber-rich fruits and veggies. Your gut thrives on diversity, so aim to “eat the rainbow” to support a healthy microbiome.
- Get moving. Regular exercise has been linked to a more diverse and balanced gut flora.
- Limit alcohol. Excessive alcohol consumption can harm your gut microbiome by reducing the diversity of beneficial bacteria and increasing the permeability of the gut lining. To support gut health, moderate your alcohol intake and make mindful choices about how often and how much you drink.
When it comes to gut health, what you drink matters as much as what you eat. From probiotic-packed stars like kefir and kombucha to soothing teas and fiber-rich juices, there’s no shortage of options to support your digestive system.
Coupled with a healthy diet and lifestyle, these delicious drinks can keep your gut happy, balanced, and thriving.
