A healthy gut is the foundation of overall wellness; it boosts digestion, strengthens immunity, and even enhances mood. But did you know that what you drink plays a huge role in maintaining a balanced gut microbiome?
Nutritionists recommend certain beverages packed with probiotics, prebiotics, and anti-inflammatory properties to improve your gut health. Here are 9 delicious drinks that can help to improve your gut health and digestion, reduce bloating, and promote a happier gut.
1. Kefir (The Probiotic Powerhouse)
- Why it works: Compared to yogurt, this tart fermented milk beverage has up to 30 different types of good bacteria and yeast! Kefir has been shown in studies to lessen intestinal irritation and enhance lactose absorption.
- Try it: For optimal benefits, drink it simple or blend with berries for a gut-friendly smoothie.
2. Kombucha (The Gut-Loving Fizz)
- Why it works: Kombucha, which is fermented using a symbiotic culture of bacteria and yeast (SCOBY), provides probiotics and organic acids that facilitate digestion.
- Pro Tip: Some brands are high in sugar; look for options with 5 g of sugar per serving.
3. Ginger Tea (The Digestive Soother)
- Why it works: Ginger lowers bloating, increases digestive enzymes, and may even alleviate nausea. According to research, it prevents discomfort by improving stomach emptying.
- Best for: Sipping after heavy meals or when feeling queasy.
4. Bone Broth (The Gut Healer)
- Why it works: Bone broth, which is high in collagen, glutamine, and glycine, aids in intestinal lining repair, which is important for those with IBS or digestive problems.
- Pro move: Simmer bones with apple cider vinegar to extract maximum nutrients.
5. Apple Cider Vinegar (ACV) Drink (The Gut Balancer)
Why it works: ACV contains prebiotics that nourish beneficial bacteria and stimulate the creation of stomach acid, which aids in the absorption of nutrients.
- Science-backed recipe: 1 tbsp raw ACV + 8 oz water + dash of cinnamon.
6. Green Smoothies (The Fiber Boost)
- Why it works: Beneficial gut bacteria are fed by the prebiotic fiber found in leafy greens. Adding yogurt or kefir increases the amount of probiotics.
- Gut-health superstar combo: spinach, banana, flaxseeds, and coconut yogurt.
7. Chamomile Tea (The Anti-Bloating Elixir)
- Why it works: Because of its anti-inflammatory qualities, chamomile helps people with IBS by relaxing the digestive tract and reducing bloating and cramps.
- Perfect for evening relaxation and better sleep (which also supports gut health!).
8. Aloe Vera Juice (The Gut Repairer)
Why it works: Aloe vera reduces intestinal irritation and may be useful for constipation and acid reflux.
- Warning: Avoid aloe latex (a laxative); opt for inner leaf gel juice instead.
9. Lemon Chia Water (The Hydration Helper)
- Why it works: While lemon stimulates bile for improved fat digestion, chia seeds swell into a gel-like fiber that supports gut bacteria.
- Morning ritual: 1 tsp chia seeds soaked in lemon water for 10 mins.
Which drink to improve your gut health will you try first?
Your entire body is affected by the health of your stomach, including your immune system and energy levels. You can significantly improve your mood by including one or two of these drinks in your regular routine and improve your gut health.
- Let us know in the comments: Have you tried any of these to improve your gut health? What’s your favorite gut healthy drink?
