A healthy gut goes beyond simply preventing stomach issues. It plays a vital role in improving digestion, boosting immunity, and even helping balance your mood. And here’s something you might not expect — it’s not only about what’s on your plate, but also what’s in your glass!
Below are the top 10 drinks that support gut health and promote a thriving microbiome. These beverages are packed with probiotics, fiber, or anti-inflammatory benefits to help keep your digestive system in top shape.
1. Kefir
Kefir is a cultured dairy beverage created through two fermentation processes: the breakdown of lactose (milk sugar) via lactic acid fermentation, and alcoholic fermentation caused by kefir grains containing yeast, says Toby Amidor, MS, RDN, and author of Health Shots.
During fermentation, kefir develops powerful bioactive substances like kefiran, organic acids, and bioactive peptides. Studies indicate that these natural compounds can help defend the body against harmful bacteria, particularly in the gut, promoting digestive health and supporting the immune system throughout the body.
2. Kombucha
Kombucha is a naturally fizzy, fermented tea packed with live probiotics that support a healthy gut microbiome. It’s also loaded with antioxidants, which help fight inflammation in the body.
Source: Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP. Fermented foods, health and the gut microbiome. Nutrients. 2022;14(7):1527. doi:10.3390/nu14071527
According to registered dietitian Amy Goldsmith, RDN, LDN, “Kombucha supports gut health thanks to its natural fermentation and probiotic content. The fermentation process produces beneficial fatty acids that lower inflammation, as well as B vitamins and enzymes that help boost immunity.”
Pro Tip: Choose kombucha brands that have minimal added sugar for an even more gut-friendly option.
3. Beetroot Juice
Beetroot juice is packed with dietary nitrates, which help improve blood circulation—even to the digestive system.
“This can promote better digestion, ease constipation, and may reduce gut inflammation,” says Maria Lucey, RDN.
It’s also rich in polyphenols, fiber, and a compound called betaine, all of which are linked to better digestion and liver function. These benefits work together to support overall gut health and wellness.
Source: Chen L et al., Food Science & Nutrition (2021)
Pro tip: Not a fan of the earthy flavor? Try blending beetroot juice with orange or apple juice for a naturally sweeter taste and added nutrients.
4. Jun
Jun is a naturally fermented tea made using green tea and raw honey. Packed with live probiotics, it helps promote a balanced gut microbiome and supports digestive health, says registered dietitian Sammy Peterson of Simply Wellness.
Compared to traditional kombucha, Jun offers a milder flavor and is gentler on the stomach. Its honey-based fermentation and lower acidity make it easier to digest, especially for people with sensitive stomachs.
“The probiotics in Jun help restore healthy gut bacteria, while the antioxidants in green tea reduce gut inflammation and can even help balance women’s hormones,” explains Sammy Peterson, RD.
5. Prune Juice
Each serving of 100% prune juice delivers 4 grams of natural fiber, supporting digestive health. Its unique blend of fiber and sorbitol helps naturally ease and prevent constipation, promoting regular and gentle bowel movements.
Ginger tea aids digestive health by enhancing digestion and boosting gut motility, helping to maintain regular bowel movements.
“Thanks to its natural anti-inflammatory and carminative effects, ginger tea helps calm the digestive system and ease bloating, making it a powerful choice for gut health,” says Whitney Stuart, RDN, CDECS.
The best part? It’s simple to prepare—just steep fresh ginger in hot water to create a soothing, gut-friendly beverage.
7. Apple Cider Vinegar Drink
Drinking apple cider vinegar (ACV) may not seem tasty, but its health perks are impressive. Rich in acetic acid, ACV boosts digestive enzymes and aids in breaking down food efficiently. When combined with water and a touch of honey, it balances stomach acidity, supporting a healthy gut and encouraging good bacteria to thrive.
8. Peppermint Tea
Peppermint tea is a soothing herbal drink that supports digestive health in many ways. It naturally relaxes the muscles in your digestive tract, helping to ease symptoms of bloating, indigestion, and irritable bowel syndrome (IBS).
McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytother Res. 2006;20(8):619-33. doi:10.1002/ptr.1936
Its cool, refreshing taste also makes peppermint tea an ideal post-meal beverage to calm your stomach and promote a lighter, more comfortable feeling.
9. Turmeric Latte
Commonly known as “golden milk,” turmeric latte is a soothing drink that supports gut health. The key ingredient, turmeric, contains curcumin—a potent compound celebrated for its anti-inflammatory and antioxidant effects. These natural benefits can help soothe the digestive tract and promote healthy gut function.
What’s more, making a turmeric latte at home is simple. Just blend turmeric powder with milk and add spices like cinnamon or ginger for flavor and added health benefits.
What Else Can You Do to Help Your Gut Health?
Want to enhance your gut health beyond just gut-friendly drinks? Add these simple habits to your everyday routine:
Eat a colorful mix of fruits and vegetables. A diverse diet rich in fiber helps your gut microbiome flourish—so aim to “eat the rainbow” every day.
Stay active. Consistent physical activity promotes a balanced and varied gut flora, improving overall digestive health (Varghese et al., 2024).
Cut back on alcohol. Too much alcohol can reduce good bacteria and weaken your gut lining. Limiting alcohol intake supports a healthier gut environment and better digestion.
Incorporating these small changes can make a big difference in maintaining a strong, balanced gut.
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