They call the gut the second brain, as the health of our gut, aka our entire digestive system, is strongly connected with our brain and our overall health. Despite this, many of us are operating at sub-optimal GI health. This is largely due to our processed, chemically-laden diets and high-stress lives. The path to a healthy digestive system has many steps, one of the most important being what we are choosing to consume. Thankfully, there are plenty of drinks for gut health that are not only tasty, but they will help you feel your best.
Drinks for Gut Health
What you choose to consume and what you choose not to has a big impact on your health. Our guts, particularly the microbiome of important bacteria that support our digestive health, is incredibly sensitive to what we eat and drink. There are several drinks for gut health that, when consumed regularly, can truly improve your health. When your gut is in good health, your digestion, energy levels, skin and hair health, as well as mental health, will all improve. With that, these are eight of the best drinks you can drink for the health of your gut.
1. Bone Broth
Bone broth is a powerhouse drink when it comes to gut health. Rich in collagen, glycine, glutamine, and gelatin, bone broth helps reduce inflammation and supports the gut lining. Choosing a high-quality brand that cooks the broth for an extended period is crucial. Alternatively, you can make your own by simmering bones, preferably from grass-fed animals, for 24 to 36 hours. Enjoy bone broth on its own or incorporate it into various dishes for a nourishing, gut-friendly option. Bone broth is an important base for many different soups. Take a well-made bone broth and add in vegetables, lean protein, and a high-quality source of carbohydrates and you’ve got yourself a well-rounded, gut-supporting meal. Be sure to select organic whenever possible, whether you are making your own bone broth or buying it at the store. The bones you select will have a big impact on the taste, color, and strength of the broth. Poultry bones, such as chicken and turkey, will produce a lighter flavor and color. Pork will have its own flavor, and bovine, aka cows, will be darker and stronger in flavor. You will also need to strain off some fat that will float to the top. If you wish, you can add vegetables like carrots and celery to add flavor, color, and nutrients.
Read More: How Supporting Your Gut Health Can Help You Lose Weight
2. Ginger Tea
Ginger is well known for its powerful health benefits. Likely, when you were a child, your mother gave you some kind of ginger-based drink when you were sick. Many anti-nausea medications are even ginger-based or use ginger extracts. Ginger is also well known for aiding the gut. Ginger tea, in particular, is known for its digestive benefits. It stimulates the production of gastric juices, aiding in digestion and acting as an anti-inflammatory agent in your GI tract. Consider using fresh ginger root to make your tea—simply peel and slice the ginger and then boil it in filtered water. If you wish, you can add a bit of lemon juice for vitamin C and high-quality honey for a touch of sweetness.
3. Kombucha
Kombucha is a fermented tea and probiotic-rich beverage believed to have originated in China. Probiotics are beneficial bacteria that help maintain a healthy balance in the gut microbiome, supporting digestion and overall gut function. Consuming kombucha regularly can introduce a variety of probiotic strains, promoting diversity within the gut microbiota and, therefore, improving the health of your digestive tract. This diverse microbial environment is essential for optimal digestion, nutrient absorption, and immune system function. Additionally, kombucha contains organic acids and enzymes that can aid in the digestion of food and support a healthy gut lining. Incorporating kombucha into your diet can be a tasty and effective way to enhance gut health and overall well-being. Be careful about choosing organic and watching for brands that add sugar after the fermentation.
4. Kefir
Kefir is a fermented milk drink that is made by adding kefir grains to milk, allowing it to ferment for a period of time. Kefir grains are composed of a combination of bacteria and yeast that create a tangy, slightly effervescent beverage. This fermentation process results in a rich source of probiotics, essential for maintaining a healthy gut microbiome. The probiotics found in kefir help to balance the gut flora, promoting good digestion and absorption of nutrients. Additionally, kefir contains a variety of nutrients such as protein, calcium, and B vitamins that can contribute to overall gut health and well-being. If you drink kefir regularly, you may experience improved digestion, reduced inflammation, and enhanced immune function, making it a popular choice for those looking to support their gut health. If you are looking for a vegan option, there are kefirs that are made using coconut milk and other milk alternatives instead of dairy milk. As always, be careful of flavored options and those that add extra sugar.
Read More: Probiotics & Mental Health: A Guide to Help With Brain, Mood, and Gut Health
5. Peppermint Tea
There is a reason why, traditionally, restaurants gave out mints after a meal. It was so that the peppermint present in the mints would help aid digestion and soothe your stomach, so that you would leave the restaurant with happy memories instead of stomach pain. Peppermint tea is a warming, comforting way to experience the benefits of peppermint without the sugar of mints. This tea is not only soothing but also beneficial for gut health. Recognized for its antioxidant properties, peppermint tea can help alleviate bloating. The presence of methyl salicylate in peppermint naturally relaxes the muscles in the digestive system. Enjoy your peppermint tea hot or iced, and opt for organic varieties when possible for maximum benefits.
6. Miso
If you’ve ever had ramen, then you’ve likely had miso. Miso is a traditional Japanese seasoning made from fermented soybeans. It is generally used as the base for soups and some sauces. Being fermented, it is naturally rich in probiotics. Miso promotes gut health in the same way that kombucha and kefir does: By supporting a diverse microbiome. Incorporate miso into soups, dressings, or marinades for a flavorful addition to your meals while reaping the benefits of its probiotic content. As always, be careful of sodium content, as some pre-made misos can have a lot of added salt.
7. Wellness Shots
Wellness shots are concentrated beverages made from various natural ingredients like fruits, vegetables, herbs, and spices. They are known for their variety of health benefits, including supporting the digestive tract. These shots are designed to deliver a high concentration of nutrients and bioactive compounds in a small serving size. Wellness shots can come in various forms, such as juice shots, immunity shots, or detox shots, each tailored to specific health needs. When it comes to gut health, wellness shots can be particularly beneficial due to their potential to provide a quick and powerful dose of gut-friendly nutrients, such as vitamins, minerals, antioxidants, and prebiotics. These components can help support the growth of beneficial bacteria in the gut, improve digestion, reduce inflammation, and strengthen the gut lining. Be aware, though, that sometimes these ‘gut shots,’ as they are often called, can be quite strong. This can sometimes mean doing the opposite to what you were taking the shot for, and actually cause gastric upset.
8. Organic Apple Cider-Vinegar Based Drinks
Organic apple cider-based drinks are beverages made from apple cider vinegar, which is fermented apple juice. These drinks can include additional ingredients like water, herbs, spices, and sweeteners, creating a flavorful and refreshing beverage that may or may not have health benefits. Apple cider vinegar is rich in acetic acid, enzymes, and beneficial bacteria, all of which can contribute to improved gut health. Consuming organic apple cider-based drinks may help promote the growth of healthy gut bacteria, aid in digestion, regulate blood sugar levels, and support a healthy immune system. The acetic acid in apple cider vinegar is believed to have antimicrobial properties that can help balance the gut microbiome and prevent harmful bacteria from thriving. That being said, this is still highly acidic. It can be problematic for your teeth and can also be fairly harsh on your digestive tract, if not taken properly. There also isn’t any firm scientific evidence to support many of the claims made about apple cider vinegar, or ACV, for your health.
9. Smoothies Containing Fiber and Prebiotics
Who doesn’t love a good smoothie? They’re refreshing, quick and easy to make, and full of great nutrients to either start your day or as a healthy snack. Smoothies containing fiber and prebiotics from fruits and vegetables are fantastic options to nurture a thriving gut microbiome. Prebiotics are non-digestible fibers that serve as fuel for beneficial bacteria in the gut. They promote the growth and activity of these good bacteria, helping to maintain a healthy balance in the gut microbiome. Generally, they are found in fresh fruits and vegetables. This is the best part about smoothies: You can pack in plenty of gut-healthy ingredients in one drink. You can make smoothies with fruits and vegetables, as well as add in other gut-healthy ingredients such as kefir, yogurt, and collagen-rich protein powders. Make sure that whatever ingredients you are choosing, they are organic whenever possible and don’t include added sugars, preservatives, or other chemical ingredients.
The Bottom Line
Incorporating these gut-friendly drinks into your daily routine can have a significant impact on your digestive health. Remember, while these beverages offer beneficial properties, maintaining a balanced diet, managing stress levels, and staying hydrated are also key factors in supporting a healthy gut. Be mindful when shopping to choose organic whenever possible and watch for the additional ingredients that can do more harm than good. These include added sugars, salts, and chemical ingredients. Finally, as always, just because something is natural or generally seen as healthy, doesn’t mean that they are always right for you. Speak with your healthcare provider or a registered dietitian if you are not sure what is best for your personal health.