Best Drinks For Gut Health

Best Drinks For Gut Health featured image

As someone who struggled with my own health problems, I’ve developed a deep interest in the effects of food and activity on health. 

By drinking too much coffee and not eating proper healthy foods, my energy levels and digestion deteriorated to the point that I knew I needed a change. 

To get my energy levels and my life back on track I focused on learning everything about how gut health can affect everything from my physical well-being to my mental health, this is what inspired me to be a naturopath.

If you’re looking to improve your gut health and have already taken some of the steps, such as better eating habits and exercise, you can go one step further and supercharge your microbiome by drinking some of the best drinks for gut health.  

What Is Gut Health

Your gut health refers to the trillions of microorganisms living in your digestive tract—collectively known as the microbiome.

This microbiome includes bacteria, fungi, and viruses, each playing a pivotal role in breaking down the food you eat into nutrients your body requires to function optimally.

Maintaining gut health is essential for overall wellness as it influences digestion, immune function, and even your mental health

Drinking certain beverages can significantly enhance your overall gut health by providing essential nutrients, probiotics, and hydration. 

Here will explore some of the best drinks for gut health and how they can benefit your digestive system.

Best Drinks For Gut Health 2024

Now that we know what gut health is and why it’s important, let's take a look at the best drinks that can help supercharge your microbiome.

1. Kombucha

Kombucha is a fermented tea perfect for those who love a tangy flavor and has potential health benefits. 

Made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY), kombucha contains beneficial bacteria, often referred to as probiotics, which are essential for a healthy gut

These probiotics help balance gut flora, enhancing digestive health and boosting the immune system.

Regular consumption of kombucha may improve digestion by increasing the population of good bacteria in the gut, aiding in the breakdown of food and better nutrient absorption. 

Additionally, the fermentation process produces organic acids, vitamins, and enzymes that further support digestive functions. 

Kombucha's antioxidants help reduce inflammation and combat harmful free radicals, contributing to overall health.

Tips for drinking Kombucha effectively

  • Consume kombucha in moderation, as excessive intake can lead to digestive discomfort due to its acidity.
  • Choose brands with low sugar content and avoid those with artificial additives.
  • Store kombucha in a cool, dark place to maintain its probiotic content.

While homemade kombucha can be rich in probiotics, not all commercial kombucha products contain significant amounts of these beneficial bacteria.

Many commercial brands pasteurize their kombucha to extend shelf life and ensure safety, which can kill the live probiotics.

Additionally, some brands may add probiotics after pasteurization, but the strains and quantities can vary widely.

It’s important to check labels for information on live cultures and to choose brands that specifically state they contain active probiotics.

2. Ginger Tea

Ginger tea, made from the root of the ginger plant, has a robust flavor and numerous health benefits. 

This spicy tea is packed with bioactive compounds like gingerol, which have powerful anti-inflammatory and antioxidant properties.

Drinking ginger tea can significantly aid digestion by stimulating saliva, bile, and gastric enzymes, helping break down food more efficiently. 

It is particularly effective in relieving nausea and vomiting, making it a popular remedy for morning sickness, motion sickness, and chemotherapy-induced nausea. 

Additionally, ginger tea helps reduce bloating and gas by relaxing the gastrointestinal muscles and enhancing intestinal motility.

How To Drink Ginger Tea Properly

  • To make ginger tea, steep fresh or dried ginger slices in hot water for 10-15 minutes. Adding a squeeze of lemon or a teaspoon of honey can enhance the flavor and provide additional health benefits.
  • Drink ginger tea 1-2 times daily, especially after meals, to aid digestion and prevent discomfort.
  • While generally safe, consuming large amounts of ginger tea may cause heartburn or stomach upset in some individuals. Start with small amounts to assess your tolerance.
  • It is best to use fresh ginger to make ginger tea rather than ginger tea bags which may not be of high quality.

3. Lemongrass Tea

Lemongrass tea is brewed from the stalks of the lemongrass plant and is known for its digestive and calming properties. 

This citrus-flavored tea contains compounds like citral and limonene, which have antimicrobial, anti-inflammatory, and antioxidant effects.

Drinking lemongrass tea can help soothe the digestive tract, reduce bloating, and relieve stomach cramps. 

It is particularly beneficial for alleviating indigestion and promoting overall digestive health. 

Additionally, lemongrass tea has a calming effect on the nervous system, making it a great choice for reducing stress and enhancing relaxation, which indirectly benefits gut health.

Ways To Drink Lemongrass Tea

  • To make lemongrass tea, chop fresh lemongrass stalks and steep them in boiling water for 5-10 minutes. Strain and enjoy hot or cold. For added flavor, you can combine it with other herbs like ginger or mint.
  • Lemongrass tea can be enjoyed any time of the day, but it is particularly soothing after meals or before bedtime to aid digestion and promote relaxation.
  • Pair lemongrass tea with meals that are heavy or spicy to help ease digestion and prevent discomfort.

Including lemongrass tea in your daily routine can be a delightful and effective way to support digestive health and overall wellness.

4. Peppermint tea

Peppermint tea is made from the leaves of the peppermint plant.

The active compound in peppermint, menthol, has antispasmodic properties that help relax the muscles of the gastrointestinal tract.

Drinking peppermint tea can effectively alleviate various digestive issues, including bloating, gas, and indigestion.

Its soothing properties make it an excellent choice for relieving stomach cramps and enhancing overall digestive comfort. 

Additionally, peppermint tea can help reduce nausea and improve bile flow, which aids in the digestion of fats.

Best Ways To Drink Peppermint Tea

  • To prepare peppermint tea, steep fresh or dried peppermint leaves in boiling water for 5-10 minutes. For a cooling effect, try it iced with a slice of lemon.
  • Drink peppermint tea after meals or whenever you experience digestive discomfort for quick relief. It’s especially beneficial after consuming rich or heavy foods.
  • Inhale the steam from a hot cup of peppermint tea before drinking to enhance its soothing effects on the digestive system and promote relaxation.

5. Fennel tea

Fennel tea is brewed from the seeds of the fennel plant and is a flavorful and aromatic drink.

Fennel seeds contain compounds like anethole, fenchone, and estragole, which have antispasmodic, anti-inflammatory, and carminative properties.

Drinking fennel tea can help relieve digestive issues such as bloating, gas, and stomach cramps by relaxing the muscles in the gastrointestinal tract. 

It also stimulates the production of digestive enzymes, enhancing overall digestion and nutrient absorption. 

Additionally, fennel tea is beneficial for reducing symptoms of indigestion and can help maintain a healthy appetite.

How To Drink Fennel Tea Properly

  • To make fennel tea, crush a teaspoon of fennel seeds and steep them in boiling water for 10 minutes. Strain and enjoy the warm, aromatic tea. For added flavor, consider blending with a pinch of turmeric or ginger.
  • Drink fennel tea after meals to help prevent bloating and aid digestion. It’s also effective when consumed first thing in the morning to kickstart your digestive system.
  • Pair fennel tea with a light snack like nuts or fruits to enhance digestion without overwhelming your stomach.

Including fennel tea in your daily routine can provide a natural, effective, and flavorful way to support your digestive health and promote overall wellness.

6. Buttermilk

Buttermilk is a tangy, fermented dairy product rich in probiotics, making it an excellent choice for supporting gut health. 

Traditionally made from the liquid left after churning butter, modern buttermilk is typically cultured, similar to yogurt, which introduces beneficial bacteria.

Drinking buttermilk can aid digestion by replenishing beneficial bacteria in the gut, promoting a balanced microbiome. 

These probiotics help break down food more efficiently, reducing symptoms of indigestion and improving nutrient absorption. 

Buttermilk also contains lactic acid, which can soothe the stomach and reduce bloating and gas. Additionally, its high calcium and vitamin content support overall health.

How To Drink Buttermilk Correctly

  • Enjoy buttermilk plain or spiced with cumin, coriander, and mint for added digestive benefits. You can also blend it with fruits for a refreshing smoothie.
  • Drink buttermilk chilled, especially in hot weather, to benefit from its cooling properties. It's an excellent way to stay hydrated and support digestion.
  • Pair buttermilk with spicy or heavy meals to help soothe the stomach and aid in digestion. It can also be used as a base for soups and dressings to enhance your diet.
  • Not all brands contain probiotics, Lifeway’s cultured buttermilk contains probiotics to help maintain a healthy balance of gut bacteria, improving digestion, and nutrient absorption.

7. Gulkand Milk

Gulkand milk is a delightful blend of milk and gulkand (rose petal jam), it is a traditional Ayurvedic drink known for its soothing and digestive benefits. 

Gulkand, made from fresh rose petals and sugar, is renowned for its cooling properties and its ability to enhance digestion.

Drinking gulkand milk can help soothe the stomach, reduce acidity, and promote overall digestive health. 

The natural cooling effect of rose petals helps to alleviate digestive discomfort and inflammation. 

Additionally, gulkand milk provides essential nutrients like calcium and vitamins, which support overall health and wellness.

Tips for Drinking Gulkand Milk

  • To make gulkand milk, mix a tablespoon of gulkand into a glass of warm or cold milk. Stir well until the gulkand is fully dissolved. For added flavor, sprinkle a pinch of cardamom or saffron.
  • Enjoy gulkand milk before bedtime to promote relaxation and aid digestion. Its calming properties can help improve sleep quality.
  • Drink gulkand milk during the warmer months to benefit from its cooling effects. It’s also a great way to hydrate and soothe the digestive system after a heavy meal.

8. Coconut water

Coconut water is the clear liquid found inside young green coconuts.

Rich in electrolytes, vitamins, and minerals, coconut water is an excellent choice for supporting gut health and overall hydration.

Drinking coconut water can aid digestion by promoting the proper function of the digestive system and maintaining a balanced electrolyte level. 

Its natural enzymes, such as catalase, peroxidase, and acid phosphatase, help improve nutrient absorption and digestion. 

Additionally, coconut water has a cooling effect on the stomach, making it beneficial for reducing acidity and soothing digestive discomfort.

Tips for Drinking Coconut Water

  • Drink coconut water as a natural hydrating beverage, especially after exercise or on hot days. It helps replenish lost electrolytes and maintain fluid balance.
  • Consume coconut water with meals to aid digestion and prevent dehydration. Its mild sweetness pairs well with both savory and sweet dishes.
  • Use coconut water as a base for smoothies, herbal teas, or even cooking rice to infuse dishes with a subtle, tropical flavor while boosting their nutritional content.

9. Sugarcane Juice

Sugarcane juice, extracted from the stalks of sugarcane, is a sweet and nutritious drink known for its digestive and detoxifying properties. 

Rich in natural sugars, vitamins, and minerals, sugarcane juice offers a range of health benefits, including support for gut health.

Drinking sugarcane juice can help detoxify the liver, support the digestive system, and provide a quick energy boost. 

Its natural diuretic properties help flush out toxins, while its alkaline nature helps neutralize stomach acidity and prevent indigestion. 

Additionally, sugarcane juice contains dietary fiber, which promotes healthy bowel movements and alleviates constipation.

How To Drink Sugarcane Juice Properly

  • Ensure you drink freshly extracted sugarcane juice, as its nutritional value diminishes quickly after extraction. Avoid pre-packaged versions with added sugars and preservatives.
  • Enjoy sugarcane juice in moderation due to its high natural sugar content. A small glass a few times a week can provide benefits without excessive sugar intake.
  • Add a squeeze of lime or a pinch of ginger to your sugarcane juice for an extra burst of flavor and additional digestive benefits.

10. Lime Juice

Lime juice, extracted from fresh limes, is a tangy and refreshing beverage packed with vitamin C, antioxidants, and other essential nutrients. 

Known for its numerous health benefits, lime juice can significantly aid in maintaining gut health and improving digestion.

Drinking lime juice can help stimulate digestive enzymes, which enhance the breakdown of food and absorption of nutrients. 

Its natural acidity aids in balancing stomach pH levels, reducing symptoms of indigestion and bloating. 

Additionally, the high vitamin C content supports immune function and helps detoxify the body, promoting overall wellness.

How To Drink Lime Juice Properly

  • Add lime juice to a glass of warm water and drink it first thing in the morning to kickstart your metabolism and promote digestion throughout the day. This simple lime water can also be a refreshing and hydrating drink throughout the day.
  • Use lime juice as a natural flavor enhancer for salads, soups, and marinades. Its zesty flavor can enhance your dishes while providing digestive benefits.
  • Combine lime juice with honey and warm water to create a soothing drink that not only aids digestion but also boosts your immune system, especially during cold and flu season.

11. Coffee

We all know coffee,it is a globally beloved beverage made from roasted coffee beans, that is known for its stimulating effects and rich flavor. 

Beyond its ability to boost energy and alertness, coffee also has several benefits for digestive health when consumed in moderation.

Drinking coffee can stimulate the production of stomach acid and bile, which helps break down food more efficiently and aids in digestion. 

It can also improve bowel regularity due to its natural laxative effect, helping prevent constipation. 

Additionally, coffee contains antioxidants that can reduce inflammation and support overall gut health.

How To Drink Coffee In A Right Way

  • Enjoy coffee in moderation to avoid potential negative effects like acid reflux or digestive discomfort. Aim for one to two cups per day.
  • Drink coffee after meals to aid digestion and take advantage of its stimulative properties on the digestive system.
  • Opt for high-quality, organic coffee to minimize exposure to pesticides and other harmful chemicals. Using a paper filter can also reduce the intake of compounds that may raise cholesterol levels.

12. Water

Water, the most essential beverage for life, is crucial for maintaining overall health.

Staying properly hydrated ensures that your digestive system functions smoothly, aiding in the breakdown of food, nutrient absorption, and waste elimination.

Drinking adequate water helps to soften stool, preventing constipation and promoting regular bowel movements. 

It also assists in the production of digestive enzymes and stomach acid, which are necessary for efficient digestion. 

Moreover, water supports the mucosal lining of the intestines, facilitating better absorption of nutrients and preventing gastrointestinal discomfort.

What Is The Best Way To Drink Water?

  • Aim to drink at least 8 glasses (about 2 liters) of water daily, adjusting based on your activity level, climate, and individual needs.
  • Instead of drinking large amounts of water at once, sip water consistently throughout the day to maintain steady hydration levels.
  • Enhance the flavor and health benefits of your water by adding slices of lemon, cucumber, mint, or berries. Infused water can make hydration more enjoyable and provide additional nutrients.

Do Gut-Health Beverages Work?

Gut-health beverages, such as kombucha, ginger tea, and buttermilk, can be effective in promoting digestive health. 

These drinks often contain probiotics, antioxidants, and anti-inflammatory compounds that support a balanced gut microbiome, enhance digestion, and alleviate gastrointestinal discomfort. 

While individual results may vary, incorporating these beverages into a balanced diet can contribute to improved gut health and overall well-being. 

However, they should complement a healthy lifestyle that includes a varied diet, regular exercise, and adequate hydration. Always consult a healthcare professional before making significant dietary changes, especially if you have underlying health conditions.

Ways To Improve Your Gut Health Naturally

Improving your gut health naturally involves adopting a holistic approach that includes diet, lifestyle, and mindfulness practices. Here are some effective ways to support your digestive system:

  • Eat a Diverse Diet: Incorporate a variety of fruits, vegetables, whole grains, and lean proteins to provide essential nutrients and support a balanced gut microbiome.
  • Include Probiotics and Prebiotics: Consume probiotic-rich foods like yogurt, kefir, and fermented vegetables, and prebiotic-rich foods like garlic, onions, and bananas to nourish beneficial gut bacteria.
  • Stay Hydrated: Drink plenty of water to aid digestion and maintain a healthy mucosal lining in the intestines.
  • Exercise Regularly: Engage in physical activities like walking, jogging, or yoga to stimulate digestion and improve gut motility.
  • Manage Stress: Practice stress-reducing techniques such as meditation, deep breathing, or mindfulness to prevent stress-related digestive issues.
  • Get Enough Sleep: Ensure you get 7-9 hours of quality sleep per night to support overall health and optimal digestive function.

For more detailed tips and strategies, check out our comprehensive guide on How To Improve Gut Health Naturally.

If you feel like you’re showing signs of an unhealthy gut even after improving your lifestyle, then The Vibrant Wellness Gut Zoomer 3.0 test is a comprehensive analysis of your digestion, providing valuable insights into overall gut health.

Also, for comprehensive DNA Testing that can help provide recommendations on supplements, diet, and exercise that are tailored to your specific needs, check out SelfDecode. 

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