Every time we eat food or drink a healthier gut, our gut breaks it down, absorbs nutrients, eliminates waste, and ensures a healthy microbiome. However, we don’t always treat our gut with the same kindness, often filling it with toxic substances like alcohol, red meat, and processed foods.
That’s why it’s so important to provide our bodies with the right ingredients to ensure a healthy gut microbiome, including the foods and drinks we consume. Below, we asked nutritionists which drinks are best for your thirst and Healthier Gut.
What are the gut-healthy properties?
“Gut-healthy drinks have certain properties that you should always keep in mind when choosing a drink,” says Dr. Chris More, RD. “Certain elements in drinks, such as probiotics, prebiotics, and antioxidants, are beneficial for gut health,” she explains. “This doesn’t mean that drinks with these ingredients will change your health overnight, but consistent and balanced consumption of these nutrients can support a healthy gut microbiome.” These ingredients reduce inflammation, promote good bacteria, support digestive health, and boost immunity.
Likewise, certain gut-healthy foods contain nutrients in certain drinks, says Tejal Parekh, RD. Fiber, herbs, and ginger can be found in various beverages, including protein shakes and smoothies, lemongrass juice, and ginger
beer, which can help improve gut health with regular consumption. Add the drinks below to your diet and watch your gut become stronger and healthier.
5 Best Drinks for a Healthier Gut
SpanishKefir
Similar to a smoothie, kefir is made from fermented kefir grains and mixed with milk or water. “It’s similar to a yogurt drink, but it has more probiotics, which increase the diversity of gut bacteria, as well as provide calcium
and protein for overall health,” says Dr. More. Since kefir also has energizing properties, it’s best to drink it in the morning instead of your daily protein shake or cup of coffee for a healthier gut.
Kombucha
Kombucha is a fermented tea with a long list of health benefits. “It has anti-inflammatory properties and improves the immune system due to its beneficial effects on the gut,” explains Parekh. While kombucha can be consumed anytime, you’ll notice immediate benefits early in the morning or after a workout healthier gut.
Ginger Juice or Tea
Is there anything ginger can’t do? With its calming properties, choosing a ginger-based drink is one of the best ways to improve your gut health. “While ginger is known for its anti-nausea properties, people have used the root for centuries for its digestive properties,” says Parekh. “The chemical compounds in ginger boost the good bacteria in our gut.”
Bone Broth
“A Bone broth contains important amino acids like glutamine and proteins like collagen, which support gut health and hydration,” says Dr. More. Bone broth can be purchased individually or at home (to your liking),
making it a versatile and affordable way to improve gut health; plus, it’s excellent for those who love the classic umami flavor and healthier gut.
Peppermint Tea
Drinking tea is a great way to improve gut health thanks to its anti-inflammatory properties. But for a festive twist, peppermint tea is one of the best options for a healthier gut. “While peppermint doesn’t directly increase good bacteria, there
has been a lot of research on the herb for gut health,” says Parekh. “Mint helps relax muscles and helps with general abdominal discomfort.” If you have chronic digestive issues, peppermint tea can help you manage them.
What to Consider Before Drinking Gut-Healthy Drinks
While plenty of gut-healthy drinks are on the market, you should be wary of those with a “false health halo,” says healthier gut.
Katie Sanger, RDN. “Many drinks marketed as health drinks are loaded with sugar, which can ultimately harm our gut health,” she explains. “Just because probiotics and prebiotics are added to a drink doesn’t necessarily make it healthy. Try to stick to naturally fermented drinks (like kefir, sauerkraut juice, or homemade kombucha),” she says, including concise ingredient lists.