:max_bytes(150000):strip_icc()/drinks-for-gut-health-GettyImages-1303674898-3ddab74ff9a04c628df118139998e3eb.jpg?w=780&resize=780,470&ssl=1 "5 Best Drinks for Gut Health, According to Dietitians")
Every time you put foods or liquids in your body, your gut takes charge in breaking them down, absorbing their nutrients, excreting the waste, and ensuring the microbiome is happy and healthy. Yet we don’t always extend the same kindness to our gut, often filling it with toxic properties like alcohol, red meat, and processed foods. That’s why it’s so important to nourish our body with the right ingredients in order to ensure a healthy gut microbiome, including the foods and drinks we consume. Ahead, we asked dietitians for the best gut-healthy drinks to opt for when you’re trying to quench your thirst.
- Dr. Chris Mohr, PhD, RD, is a registered dietitian and the fitness and nutrition advisor at Barbend
- Tejal Parekh, RD, is a registered dietitian and contributing writer at The Mesothelioma Center at Asbestos.com
- Katie Sanger, MS, RDN, is a registered dietitian nutritionist at WellTheory
What Properties Are Good for the Gut?
There are certain properties found in gut-healthy drinks that you should always look out for when grabbing your beverage of choice, says Dr. Chris Mohr, RD. “Certain elements in beverages like probiotics, prebiotics, and antioxidants are beneficial for gut health,” he explains. “This doesn’t mean drinks with these ingredients will transform your health overnight, but consistent and balanced intakes of these nutrients can support a healthy gut microbiome.” These ingredients reduce inflammation, promote good bacteria, aid in digestive health, and boost immunity.
Similarly, there are certain gut-friendly foods that offer nutrients found in certain beverages, says Tejal Parekh, RD. Fiber, herbs, and ginger can be found in a variety of drinks—including smoothies and protein shakes, lemongrass juice, and ginger beer—that can help improve your gut health through consistent consumption. Consider adding the drinks below to your beverage rotation, and notice how your gut grows strong and healthy.
5 Best Drinks for a Healthier Gut
Kefir
Similar to a smoothie, Kefir is made from fermented kefir grains and mixed with either milk or water. “This is like a yogurt drink but loaded with more probiotics, which boost the diversity of gut bacteria, also offering calcium and protein for overall health,” Dr. Mohr says. Since kefir also offers energy-boosting properties, it’s best to drink it in the morning as a substitute for your daily protein shake or cup of coffee.
Kombucha
Kombucha is a type of fermented tea with a laundry list of benefits. “It has anti-inflammatory properties and improves the immune system too due to those beneficial effects on the gut,” Parekh explains. While kombucha can be enjoyed at any point during the day, you’ll notice the immediate benefits early in the morning or right after working out.
Ginger Juice or Tea
Is there anything ginger can’t do? With its soothing properties, opting for a ginger-based drink is one of the best ways to improve gut health. “While ginger is known for its anti-nausea properties, people have been using this root for centuries for its digestive properties,” Parekh says. “The chemical compounds in ginger strengthen the good bacteria in our guts.”
Bone Broth
“Bone broth has important amino acids like glutamine and protein, like collagen, which supports gut health and hydration,” Dr. Mohr says. Bone broth can be bought individually or made in the comfort of your home (and to your own liking), which makes it a versatile and accessible way to improve gut health—plus, it’s great for those who enjoy a classic umami flavor.
Peppermint Tea
In general, drinking tea is a great way to improve gut health due to its anti-inflammatory properties. But to enjoy some festive flavors, peppermint tea is one of the best ways to go. “While peppermint does not directly increase the good bacteria, much research has been conducted on this herb with regards to gut health,” Parekh says. “Peppermint helps by relaxing the muscles and can help with general abdominal discomfort.” If you struggle with chronic digestive issues, peppermint tea can help get things under control.
Considerations Before Drinking Gut-Friendly Beverages
While there are a multitude of gut-friendly beverages on the market, you should be conscious of those with “false health halos,” says Katie Sanger, RDN. “Many of the drinks that are marketed as health drinks are very high in sugar, which can ultimately have a negative impact on our gut health,” she explains. “Just because probiotics and prebiotics are added to a drink does not necessarily make it healthy. Aim to prioritize drinks that are naturally fermented (like kefir, sauerkraut juice, or homemade kombucha),” she says, as well as short ingredient lists.
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