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.
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“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),” Toby Amidor, MS, RDN, author of Health Shots, told Health.
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.
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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.
“Kombucha benefits gut health due to its fermentation and probiotics. The fermentation creates fatty acids which reduce inflammation. They also produce B vitamins and enzymes, which are responsible for increased immunity,” sports nutritionist Amy Goldsmith, RDN, LDN, told Health.
Look for brands that are low in added sugar to keep things extra gut-friendly.
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Beetroot juice is rich in dietary nitrates, which boost blood flow, including to the digestive tract.
“It can support healthy digestion, help relieve sluggish bowels, and even reduce inflammation in the gut,” dietitian Maria Lucey, RDN, told Health.
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.
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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.
“Its probiotic content helps repopulate good bacteria, while the green tea provides antioxidants that reduce gut inflammation and even support women’s hormonal balance,” Peterson said.
Unlike regular kombucha, Jun is often gentler on taste and softer on digestion thanks to its lower acidity and honey-based fermentation.
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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.
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Ginger tea supports gut health by stimulating digestion and promoting motility, which can help regulate daily bowel movements.
“Its natural anti-inflammatory and carminative properties also soothe the digestive tract and reduce bloating, making it an excellent option for gut support,” dietitian Whitney Stuart, RDN, told Health.
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.
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An apple cider vinegar drink might not sound appealing at first, but its benefits make it worth a shot. It 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.
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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.
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Often referred to as “golden milk,” a 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.
