Gut health is no longer just a buzzword—it’s a cornerstone of overall well-being. A well-functioning digestive system doesn’t just help you avoid bloating or constipation. It can improve your immunity, skin health, mood, and even brain function. And while most conversations around gut health focus on food, what you drink can play an equally powerful role.
We consulted registered dietitians and nutritionists to round up the top 24 drinks that can genuinely support and improve your gut health. Whether you’re dealing with digestive issues or simply want to maintain a happy microbiome, these drinks can make a world of difference.
24 Best Drinks That Boost Gut Health, Backed by Nutrition Experts
1. Kefir
What it is: A tangy, fermented milk drink that contains up to 30 strains of beneficial bacteria and yeast.
Why it helps: Kefir is one of the most potent probiotic beverages available. The live cultures in kefir help repopulate the gut with beneficial bacteria, improve lactose digestion, reduce inflammation, and even enhance immune response.
How to enjoy it: Start with 1/4 to 1/2 cup daily and gradually increase. Blend it with fruits or use it as a base for smoo
2. Kombucha
What it is: Fermented tea made using a SCOBY (symbiotic culture of bacteria and yeast).
Why it helps: Kombucha is rich in probiotics, acetic acid, B vitamins, and antioxidants. Its organic acids help maintain gut pH balance, and its probiotics promote a diverse microbiome.
Pro tip: Limit intake to 4–8 oz per day to avoid excess sugar and acidity.
3. Bone Broth
What it is: Slow-simmered broth made from animal bones, often with herbs and vegetables.
Why it helps: Bone broth contains collagen, gelatin, and amino acids like glutamine that can help heal the intestinal lining, making it beneficial for leaky gut and inflammation. It also provides minerals like calcium and magnesium in an easily absorbable form.
Drink it: Warm as a morning tonic or mid-afternoon snack.
4. Ginger Tea
What it is: An infusion of fresh ginger root in hot water.
Why it helps: Ginger stimulates digestion by enhancing gastric motility (how quickly food moves through your system). It also has antibacterial and anti-inflammatory properties, reducing gas, bloating, and nausea.
Best time to drink: Before or after meals.
5. Peppermint Tea
What it is: Tea made from dried peppermint leaves.
Why it helps: Peppermint acts as a natural antispasmodic. It relaxes the smooth muscles in the gut, alleviating cramps, bloating, and symptoms of IBS (Irritable Bowel Syndrome).
Caution: Not suitable for those with GERD, as it may relax the lower esophageal sphincter.
6. Aloe Vera Juice
What it is: Extracted juice from the aloe plant, often diluted.
Why it helps: Aloe vera has anti-inflammatory, antimicrobial, and laxative properties. It soothes the gastrointestinal tract and can help with constipation and acid reflux.
Important tip: Choose food-grade aloe vera juice with no aloin (a harsh laxative compound). Stick to 2–4 oz per day.
7. Apple Cider Vinegar (ACV) Water
What it is: Raw, unfiltered ACV diluted in water.
Why it helps: ACV contains acetic acid and probiotics (if raw) that may help increase stomach acid levels for better digestion and nutrient absorption.
How to use: Mix 1–2 tsp ACV with a glass of water and drink before meals.
8. Buttermilk
What it is: The probiotic-rich liquid left after churning butter from cultured cream.
Why it helps: Traditional buttermilk is loaded with lactic acid bacteria that support gut flora. It’s easier to digest than milk and can cool the stomach after spicy meals.
Cultural uses: Commonly used in Indian, Middle Eastern, and Balkan cuisines as a digestive aid.
9. Warm Water with Lemon
What it is: Warm filtered water mixed with fresh lemon juice.
Why it helps: Hydration is crucial for digestion, and lemon juice stimulates bile production, helping emulsify fats and promote healthy digestion.
Best time to drink: First thing in the morning to stimulate your digestive system.
10. Green Tea
What it is: A lightly caffeinated tea made from unoxidized tea leaves.
Why it helps: Rich in catechins, especially EGCG (Epigallocatechin gallate), green tea reduces inflammation and supports gut microbial balance. It may even inhibit the growth of harmful bacteria.
Bonus: It also supports weight management and liver health.
11. Beetroot Juice
What it is: Juice extracted from raw beets.
Why it helps: High in nitrates and antioxidants, beetroot juice supports liver detoxification and increases nitric oxide, which promotes blood flow and smooth muscle relaxation in the gut.
Drink tip: Pair with fiber-rich meals to maintain digestive rhythm.
12. Coconut Water
What it is: The clear fluid found inside green coconuts.
Why it helps: Provides hydration and potassium, aiding muscle contraction in the digestive tract. It also contains enzymes like catalase and dehydrogenase that support digestion.
Avoid: Flavored or sweetened varieties.
13. Lassi
What it is: A yogurt-based drink common in Indian cuisine.
Why it helps: Contains probiotics and is cooling to the stomach. Variants like salted lassi with cumin support digestion and reduce acidity.
How to enjoy: Best consumed post-lunch to aid digestion.
14. Chamomile Tea
What it is: An herbal tea made from dried chamomile flowers.
Why it helps: Chamomile has antispasmodic and anti-inflammatory properties. It soothes the stomach lining and is effective in reducing symptoms of indigestion, gas, and IBS.
Use it: As a bedtime ritual for calming both your gut and mind.
15. Celery Juice
What it is: Juice made from fresh celery stalks.
Why it helps: Contains luteolin and pectin-based polysaccharides, which are known for anti-inflammatory effects in the digestive tract. It may also aid in regular bowel movements.
Warning: Excessive intake may cause bloating. Start with 4–6 oz daily.
16. Golden Milk (Turmeric Latte)
What it is: A warm drink made with turmeric, milk, and black pepper.
Why it helps: Turmeric contains curcumin, which has strong anti-inflammatory properties and supports gut barrier integrity. Black pepper enhances curcumin absorption by 2000%.
Tip: Use plant-based milk if you’re lactose intolerant.
17. Slippery Elm Bark Tea
What it is: Tea made from the powdered inner bark of the slippery elm tree.
Why it helps: It coats the stomach and intestinal walls with a mucilaginous substance, reducing irritation and promoting healing in the digestive tract.
Caution: May interfere with medication absorption—take separately.
18. Licorice Root Tea
What it is: An herbal infusion made from the licorice root plant.
Why it helps: Deglycyrrhizinated licorice (DGL) helps reduce heartburn, soothe ulcers, and protect the mucosal lining of the gut.
Pro tip: Always use DGL to avoid side effects of glycyrrhizin, which can raise blood pressure.
19. Barley Water
What it is: A traditional drink made by boiling pearl barley in water.
Why it helps: Barley is rich in beta-glucan, a soluble fiber that feeds beneficial gut bacteria. It also acts as a gentle diuretic, helping detoxify the digestive system.
Flavor tip: Add lemon and honey for taste and added benefits.
20. Cabbage Juice
What it is: Raw juice extracted from green or red cabbage.
Why it helps: Contains glutamine, which supports intestinal cell repair. Used in alternative medicine for ulcers and inflammatory gut conditions.
Warning: May cause gas—start slow.
21. Pineapple Juice
What it is: Juice extracted from fresh pineapple.
Why it helps: Contains bromelain, an enzyme that helps break down proteins and supports overall digestion. Pineapple juice also has anti-inflammatory properties that benefit the gut lining.
Note: Avoid juice with added sugars or concentrates.
22. Prune Juice
What it is: Juice extracted from dried plums (prunes).
Why it helps: Rich in fiber and sorbitol, which helps relieve constipation naturally by drawing water into the intestines and promoting bowel movement.
Best for: Occasional constipation relief. Start with 4 oz daily.
23. Fermented Vegetable Juices (e.g., Sauerkraut Juice, Kimchi Brine)
What it is: The liquid byproduct of vegetable fermentation.
Why it helps: Loaded with live bacteria that help boost microbiome diversity, aid digestion, and support immune function.
How to start: 1–2 tbsp daily is enough for most beginners.
24. Herbal Bitters in Water
What it is: Tinctures made from bitter herbs like gentian, dandelion root, and artichoke.
Why it helps: Bitters stimulate digestive secretions (like stomach acid and bile), improve nutrient absorption, and support liver detox.
How to use: Add a few drops to a glass of water 10–15 minutes before meals.
Final Thoughts
Improving your gut health isn’t just about cutting out junk food—it’s also about incorporating drinks that nourish your digestive system and support your microbiome. Whether you’re sipping probiotic-rich kefir, herbal teas, or enzyme-filled juices, these 24 drinks can help transform your gut from the inside out.
Just remember, not every drink is suitable for everyone. Always listen to your body, introduce new beverages gradually, and consult a healthcare provider if you have digestive disorders or underlying health conditions.
FAQ’s
Can I drink all of these in one day?
No, and you shouldn’t try to. Introduce 1–2 new drinks at a time and observe how your body responds. Overloading your system with probiotics or herbal remedies can cause bloating or discomfort.
Which drinks are best for people with IBS?
Peppermint tea, ginger tea, and low-FODMAP options like green tea or lassi can be helpful. Avoid high-FODMAP juices like apple or pear juice.
Are these drinks safe during pregnancy?
Some are, like ginger tea or lassi, but others—like herbal bitters or licorice tea—should be avoided. Always consult your doctor.
How long does it take for gut-friendly drinks to show results?
Some people notice improvements in digestion and bloating within a few days, but for long-term gut healing, it can take several weeks to months of consistent use.
Can drinking these beverages alone improve gut health?
While these drinks can significantly support gut health, they should be part of a holistic approach that includes a balanced diet rich in fiber, regular physical activity, stress management, and adequate sleep. Consistency is key.
How often should I drink gut-friendly beverages?
It depends on the drink. Probiotic drinks like kefir or kombucha can be consumed daily in small amounts (4–8 oz), while herbal teas like chamomile or ginger can be enjoyed 1–3 times a day. Always start slow and observe how your body reacts.
Are these drinks safe for everyone?
Most of these drinks are generally safe, but individuals with certain medical conditions, allergies, or who are pregnant should consult a healthcare professional before incorporating herbal or fermented drinks into their routine.
Can these drinks replace probiotic supplements?
In some cases, yes. Drinks like kefir, kombucha, and fermented vegetable juices contain high amounts of live cultures and may offer similar benefits to supplements. However, supplements may provide more targeted strains depending on individual needs.
Do I need to make these drinks at home, or can I buy them?
Many of these drinks are available in health food stores and supermarkets. However, making them at home allows better control over ingredients, sugar levels, and live culture content, especially for drinks like kefir, kombucha, and bone broth.
Which drink is best for constipation?
Prune juice, aloe vera juice, and warm lemon water are commonly used for relieving constipation. These support bowel movements naturally and gently.
Which drinks should I avoid if I have acid reflux?
People with acid reflux should avoid drinks with caffeine, peppermint, and citrus juices. Aloe vera juice, chamomile tea, and slippery elm tea are generally safer options.
How soon can I expect results after drinking these beverages?
Some people feel improvements in bloating and digestion within a few days. For long-term gut healing, especially in cases of dysbiosis or leaky gut, it can take several weeks to months of regular consumption.
Can children consume these gut-healthy drinks?
Yes, but in moderation and under guidance. Fermented drinks like kefir and buttermilk are safe for most children. Avoid strong herbal teas or ACV water unless approved by a pediatrician.
Should I drink these before or after meals?
It varies, ACV water and herbal bitters are best consumed before meals to stimulate digestion, while drinks like lassi, bone broth, or ginger tea can be taken after meals for relief and support.
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