The more we learn about the relationship between the health of our digestive system and the rest of our body, the more important it becomes to care for your gut microbiome (the community of microbes living throughout your digestive tract).
Table of Contents
One of the best ways to support your gut health is to choose beverages that help promote a healthy microbial balance, reduce inflammation, and offer antioxidant protection.
Keep reading to find out my top 12 best drinks for gut health, according to research.
1. Fermented Drinks
Two of my favorite fermented drinks are kombucha and kefir.
You may know kombucha best as being a slightly carbonated beverage with a big ball of goop at the bottom of the bottle. It’s made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (called the SCOBY). Kefir is a drink made by adding kefir grains to milk and fermenting with a combination of bacteria and yeast.
Being fermented, kombucha and kefir are natural sources of probiotics, which are beneficial bacteria and yeast that are good for the gut. Drinking them may help support a healthy balance of gut flora. While there isn’t one best kombucha for gut health, a few brands that I like are Health-Ade and Better Booch. (ps. This isn’t sponsored).
Kefir also contains compounds like lactic acid and peptides that may have anti-inflammatory effects, further supporting a healthier gut environment.
2. Green Tea
Green tea is made from the leaves of the Camellia sinensis plant. It’s full of antioxidants called polyphenols, especially epigallocatechin gallate (EGCG), which is the subject of many research studies on disease prevention.
Consider green tea for gut health as its antioxidants may help fight inflammation and support the integrity of your gut lining.
3. Bone Broth
Bone broth became trendy several years ago, but there may actually be some evidence behind its claims. It’s made by simmering bones, usually from fish, beef, or chicken, with vegetables, herbs, and spices in water for 12-24 hours or longer.
Bone broth is rich in collagen, gelatin, amino acids like glutamine, and minerals such as calcium, magnesium, and phosphorus. These nutrients may help strengthen the lining of your gut, reduce inflammation, and support the growth of beneficial bacteria.
However, most research on bone broth for gut health has been done on animals, so more trials using humans are needed.
4. Turmeric Latte (Golden Milk)
Golden milk is a traditional Ayurvedic drink made by combining milk (often plant-based like coconut or almond) with turmeric as its main ingredient, and other spices like ginger, cinnamon, and black pepper.
The main bioactive compound in turmeric is called curcumin, which is known for its antioxidant and anti-inflammatory properties. Curcumin in Golden milk may help soothe digestive discomfort and support a healthier gut microbiome.
5. Chamomile Tea
One of the best varieties of tea for gut health may be chamomile. Chamomile tea is made from the dried flowers of the chamomile plant, which many people like for its soft floral scent and soothing characteristics. It’s full of antioxidants and compounds like terpenoids that may help relax digestive muscles and reduce inflammation.
Some research suggests it can gently help alleviate symptoms of bloating, indigestion, and irritable bowel syndrome. Interestingly, one study even found that a chamomile drink (that also contained myrrh and coffee charcoal) was as effective as mesalamine, a medication used to treat inflammatory bowel disease.
6. Coconut Water
Coconut water is pretty simple: the clear liquid found inside young green coconuts. It’s naturally full of electrolytes like potassium, sodium, and magnesium, which is why it’s often used by athletes and individuals looking for a more hydrating beverage option.
As for gut health benefits, coconut water may indirectly help support digestion by replenishing electrolyte losses and providing nourishment. One study even found that coconut water was more effective than a placebo for triggering clinical remission in patients with mild to moderate ulcerative colitis.
7. Ginger Tea
Many people like making warm ginger tea for gut health by steeping fresh or dried ginger root in hot water. Ginger is naturally rich in compounds like gingerol and shogoal, which have antioxidant and anti-inflammatory properties.
If your mom ever gave you Ginger Ale when you had a stomach ache as a kid, it’s because ginger is known to help alleviate nausea and provide digestive comfort. Ginger has also been investigated for acid reflux, but research is still lacking.
8. Aloe Vera Juice
Perhaps you’ve put aloe on your sunburn before, but did you know you can drink juice from the aloe vera plant, too? Aloe vera juice is the liquid extracted from the gel found in the aloe plant’s leaves.
Aloe vera juice contains a variety of micronutrients and is known to be very soothing (think about what it does to your sunburnt skin, but to your intestinal tract instead). Some evidence suggests that drinking aloe vera juice may even help improve the health of your gut microbiome.
9. Peppermint Tea
Another tea for gut health is made from the leaves of the peppermint plant, which is best known for its ability to clear your sinuses with its menthol. Menthol also has calming effects on your digestive muscles, which may help reduce spasms and improve bloating and indigestion.
Peppermint also has antimicrobial properties, which may help combat harmful bacteria in your gut while promoting the growth of beneficial microbes.
10. Apple Juice
Apples are full of soluble fiber, which helps soften stool and make it easier to pass, preventing constipation. When apples are made into apple juice, though, the majority of its fiber is removed. Still, apple juice can be a great beverage for gut health albeit for other reasons.
Specifically, apple juice contains two types of sugar — fructose and sorbitol — which can have a laxative effect if you’re sensitive to them or don’t absorb them well. Varieties that aren’t 100% apple juice may also contain inulin, a type of prebiotic fiber that can keep stool moving. Some research also suggests apple juice may keep bile acid in your gut longer, which could promote bowel regularity.
11. Hibiscus Tea
Hibiscus tea is made from the dried petals of the hibiscus flower, known for having a tart and tangy taste. Is hibiscus tea good for gut health? Maybe!
In addition to being a symbol of Hawaiian beauty, the hibiscus flower is high in antioxidants, which may help fight inflammation and support a healthy balance of gut microbes. Some research even shows that hibiscus antioxidants directly influence gut bacteria in a way that lowers oxidative stress in the body.
12. Water
I saved the easiest, and perhaps most important, one for last: water. Your body is made of mostly water at any given time, which you lose through sweating, using the restroom, and other everyday bodily functions.
Staying hydrated helps keep your stool moving, preventing constipation, which is important for digestive health. Water is the simplest for sure, as it also helps you absorb nutrients from food, supports the mucosal lining of your digestive tract, and ultimately benefits a healthier gut environment.
Final Thoughts & Cheers!
No matter what you choose to drink, the first thing to think about is making sure you’re staying well-hydrated for your gut and overall health.
As always, listen to your gut when trying out new drinks and/or watch how much you drink. While these drinks can be supportive of gut health they may not always agree with your gut.
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.
