22 Best Drinks for Gut Health (and How to Consume Them)

Maintaining a healthy gut is essential for overall well-being, as it influences digestion, immunity and even mental health. One effective way to support gut health is through the consumption of specific beverages that nourish and balance the gut microbiome, and the best drinks for gut health provide other benefits as well.

This article explores gut-healthy ingredients and highlights some of the best drinks for gut health, along with tips on how to incorporate them into your daily routine.

Gut-healthy ingredients

To promote optimal gut health, it’s important to include certain key components in your diet:

• Probiotics: These are live beneficial bacteria that can help balance the gut microbiome. Foods and drinks rich in probiotics include yogurt, kefir, kombucha, amasai and fermented vegetables, like kimchi and sauerkraut.
• Prebiotics: These are non-digestible fibers that serve as food for beneficial gut bacteria. Common sources include garlic, onions, asparagus, bananas and whole grains.
• Fiber: Dietary fiber aids digestion and supports a healthy gut environment. High-fiber foods include fruits, vegetables, legumes and whole grains.
• Polyphenols: These plant compounds have antioxidant properties and can positively influence gut bacteria. Foods rich in polyphenols include berries, nuts, seeds and green tea.

The healthiest drinks provide a good mix of these types of ingredients and nutrients, and they make for some of the best drinks for gut health.

Detox drinks, anti-inflammatory drinks, electrolyte drinks and hydrating drinks are also among the best drinks for gut health.

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Best drinks for gut health

Incorporating the following beverages into your diet can provide essential nutrients that support gut health.

1. Kefir

This fermented milk drink is rich in probiotics and has been associated with improved digestion and a balanced gut microbiome.

A 2021 study involving patients with metabolic syndrome, for instance, found that regular kefir consumption led to beneficial changes in gut microbiota composition. These alterations were associated with improved metabolic parameters, suggesting a positive impact on gut health.

Further research on overweight adults indicated that kefir intake influenced serum zonulin levels, a marker of intestinal permeability. This suggests that kefir may help maintain intestinal integrity, potentially preventing inflammation and related diseases, such as leaky gut syndrome.

Another randomized, controlled trial with professional female soccer players demonstrated that kefir consumption increased gut microbial diversity and enhanced athletic performance. This highlights kefir’s role in promoting a healthy gut microbiome, which can influence overall health and physical performance.

That’s not all. A study focusing on the gut-skin axis found that kefir consumption led to significant improvements in gastrointestinal (GI) symptoms, including functional constipation, abdominal pain intensity and abdominal distension.

Enjoy kefir on its own or blend it into smoothies for a nutritious boost. Coconut kefir and water kefir are good options with similar benefits as well.

2. Kombucha

A fermented tea beverage that contains probiotics, kombucha can aid digestion and support gut health.

A 2024 randomized, controlled trial examined the impact of green tea kombucha (GTK) consumption in individuals with excess body weight. Participants consumed 200 milliliters of GTK daily for 10 weeks while following an energy-restricted diet.

The study assessed various parameters, including intestinal health, microbiota composition and metabolomics. The findings suggested that GTK consumption influenced gut microbiota composition and had potential benefits for metabolic health.

Another study investigated how fermented foods, including kombucha, influence the human microbiome and immune system. Over a 17-week period, participants consuming a high-fermented-food diet, which included kombucha, showed increased microbiota diversity and decreased inflammatory markers.

These results suggest that kombucha consumption may enhance gut microbial diversity and modulate immune responses.

Consume it as a refreshing drink between meals.

3. Ginger tea

Known for its anti-inflammatory properties, ginger tea can soothe the digestive tract and promote gut health.

One randomized, controlled trial published in the Journal of Nutrition examined the impact of ginger root powder supplementation on the gut microbiota of healthy adults. The study found that ginger supplementation led to a greater increase in the relative abundance of the phylum Actinobacteria compared to placebo.

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Additionally, there was an improvement in indigestion symptoms among participants who received ginger.

More research involving healthy volunteers demonstrated that ginger accelerates gastric emptying and stimulates antral contractions. Participants who consumed ginger showed a more rapid decrease in antral area and a shorter gastric half-emptying time compared to those who received a placebo.

These findings suggest that ginger can enhance digestive processes.

Another systematic review of clinical trials indicated that low daily dosages of ginger (approximately 1,500 milligrams) are effective in relieving nausea. This highlights ginger’s potential role in managing nausea-related gastrointestinal discomfort.

Sip on warm ginger tea after meals to aid digestion.

4. Peppermint tea

This herbal tea has been shown to relax the digestive system and alleviate symptoms like bloating and gas. It’s also one of the top anti-inflammatory teas you can drink.

A comprehensive review from 2006 highlighted that peppermint (Mentha piperita L.) possesses significant antimicrobial and antiviral activities, strong antioxidant and antitumor actions, and some antiallergenic potential. In vitro studies have demonstrated a relaxation effect on GI tissue, which may alleviate symptoms such as bloating and abdominal discomfort.

In addition, a systematic review and meta-analysis found that peppermint oil is effective in reducing irritable bowel syndrome (IBS) symptoms, including abdominal pain, bloating and gas. The antispasmodic properties of peppermint oil contribute to the relaxation of GI smooth muscles, thereby alleviating these symptoms.

Although this research focuses on peppermint oil, it suggests potential benefits of peppermint tea for individuals with IBS.

Enjoy a cup of peppermint tea after eating to support digestion.

5. Green tea

Rich in polyphenols, green tea has antioxidant and anti-inflammatory properties that benefit gut health.

A 2018 study explored the impact of green tea liquid (GTL) consumption on the human intestinal and oral microbiomes. The results indicated that GTL consumption led to alterations in both oral and gut microbiota, suggesting that green tea can influence microbial communities within the human body.

Research also has shown that green tea encourages the growth of Akkermansia muciniphila, a beneficial gut bacterium associated with improved metabolic health. This finding highlighted green tea’s potential role in supporting a healthy gut microbiome.

Incorporate green tea into your daily routine as a soothing beverage. Matcha green tea is another great gut-healthy drink.

6. Bone broth

Packed with nutrients like gelatin, collagen and amino acids, bone broth can support the gut lining and promote overall digestive health. While there isn’t much research specifically on bone broth consumption for the gut, several related studies provide insights into components of bone broth and their potential impact on intestinal health.

For example, a 2017 study investigated the effects of collagen peptides derived from Alaska pollock skin on intestinal epithelial barrier dysfunction in vitro. The findings suggest that these peptides can attenuate tumor necrosis factor-alpha (TNF-α)-induced barrier dysfunction, indicating potential benefits in maintaining intestinal integrity.

Research also has shown that human intestinal smooth muscle cells produce collagen types I, III and V, which are essential for the structural integrity of the gastrointestinal tract. This suggests that collagen plays a role in both the repair and fibrosis of intestinal tissues.

While these studies do not directly assess bone broth’s effects on gut health in human subjects, they highlight the potential benefits of its components, such as collagen peptides, on intestinal barrier function.

Use it as a base for soups, or enjoy it as a warm drink.

7. Prune juice

High in fiber and sorbitol, prune juice acts as a mild laxative and can help maintain regular bowel movements.

In a randomized, controlled trial involving healthy adults with low fiber intake and infrequent stools, consuming 80 grams or 120 grams of prunes daily resulted in significant increases in stool weight and frequency compared to the control group. This suggests that prunes and prune juice can effectively improve bowel movement regularity.

Drink a small glass in the morning to support digestion.

8. Water

Staying hydrated is crucial for digestion and overall gut health. Research has demonstrated that both the source and quantity of drinking water can influence the composition of the gut microbiota, which plays a crucial role in digestion and overall gastrointestinal function.

In a study examining the effects of water restriction, reduced water intake was associated with disruptions in gut homeostasis, including alterations in microbial populations and a decrease in immune cell numbers within the colon. This underscores the importance of sufficient hydration for preserving gut integrity and immune function.

Moreover, research has revealed that the pH level of drinking water can affect the gut microbiota and host glucose metabolism. Specifically, consuming alkaline water (pH around 9) was associated with changes in the intestinal microbiota, suggesting that water chemistry may influence gut health.

Aim to drink adequate amounts of water throughout the day to support bodily functions.

9. A2 milk

This is a form of milk that contains only the A2 beta-casein protein, which may be easier to digest for some individuals. A randomized, double-blind, crossover study involving preschool children with mild to moderate milk intolerance found, for instance, that consuming milk containing only A2 beta-casein resulted in significantly less severe gastrointestinal symptoms, improved stool consistency and increased serum interleukin-4 levels compared to conventional milk containing both A1 and A2 casein.

Another study observed that individuals consuming A2 milk experienced increased plasma glutathione concentrations, indicating enhanced antioxidant capacity, and reduced levels of beta-casomorphin-7, a peptide associated with gastrointestinal discomfort, compared to when they consumed conventional milk.

Additionally, research has relayed that A2 milk may be a safer choice than regular milk concerning gastrointestinal discomfort after consumption. Studies have shown that A1 milk consumption can lead to increased gastrointestinal inflammation and delayed transit time, whereas A2 milk does not promote such adverse effects.

Furthermore, a 2023 review highlighted that A2 milk might favor digestion compared to A1 milk, suggesting potential benefits for gastrointestinal health.

Drink A2 milk as you would regular milk. It’s easier on digestion for some, making it a good option for those with sensitivities to A1 milk.

10. Colostrum

A nutrient-rich liquid produced by mammals after giving birth, colostrum contains beneficial antibodies and growth factors that support gut health. Research on bovine colostrum, in particular, has shown that it may play a role in promoting mucosal healing and managing certain gastrointestinal conditions.

A review titled “Colostrum Therapy for Human Gastrointestinal Health and Disease” discussed the efficacy of bovine colostrum in treating inflammatory bowel disease (IBD) and infectious diarrhea. The review suggested that bovine colostrum may be beneficial in managing these conditions, highlighting its potential role in promoting mucosal healing.

Another study found that bovine colostrum could offer a novel and cost-effective approach for preventing and treating the harmful effects of non-steroidal anti-inflammatory drugs (NSAIDs) on the gastrointestinal tract.

That’s not all. A study conducted on athletes revealed that bovine colostrum supplementation was safe and effective in reducing intestinal permeability in athletes, who are at increased risk for elevated intestinal permeability.

Typically consumed in powder or liquid form, mix with water, smoothies or milk to support gut health and immune function.

11. Miso

A fermented soybean paste often made into soup, miso is packed with probiotics and can aid digestion.

A cross-sectional study from Japan examined the relationship between adherence to a Japanese dietary pattern, including foods like miso soup, and fecal microbiota composition. The study found that higher consumption of miso soup was linked to a higher relative abundance of Bacteroides and a lower relative abundance of Prevotella in the gut microbiota of young Japanese adults, suggesting that miso may influence gut microbial composition favorably.

A 2025 review discussed the bioactive compounds generated during the fermentation of soy products like miso. These compounds, including peptides and isoflavones, are noted for their potential therapeutic effects, such as modulating gut microbiota interactions and enhancing gastrointestinal health.

Use it in soups or broths. You can dissolve it in hot water to make a quick miso soup or add it to other dishes for flavor and probiotics.

12. Kvass

A traditional fermented beverage made from rye bread or beets, kvass is rich in probiotics and supports gut flora. These probiotics may enhance digestion, improve intestinal barrier function and modulate immune responses within the gut.

Additionally, the fermentation process of kvass leads to the production of bioactive compounds, such as peptides and organic acids, which have been associated with various health-promoting effects, including antioxidant and anti-inflammatory properties. These compounds may contribute to overall gastrointestinal health.

Drink kvass chilled as a refreshing beverage. It can be consumed daily to support gut health due to its probiotic content.

13. Apple cider vinegar

Apple cider vinegar (ACV) contains acetic acid, which may help balance stomach acidity and support digestion. A study analyzing different vinegars found that ACV contains representatives of multiple bacterial and fungal genera, suggesting a diverse microbial composition that could impact gut health.

Additionally, a pilot study investigated the effects of ACV intake on metabolic parameters and constipation in patients with schizophrenia treated with clozapine, a medication known to cause constipation. The study observed that ACV consumption led to a significant reduction in constipation scores among participants, indicating a potential benefit for gastrointestinal function.

It’s important to note that while these studies suggest potential benefits, more extensive, high-quality research is needed to fully understand ACV’s effects on gut health. Additionally, excessive consumption of ACV may have adverse effects, so moderation is advised.

Dilute one to two tablespoons in a glass of water, and drink it before meals to help balance stomach acidity and improve digestion.

14. Tepache

A fermented pineapple drink popular in Mexico, tepache is rich in probiotics and enzymes that aid digestion.

Research on fermented fruit beverages has highlighted that these drinks, including those made from pineapple, are rich in probiotics. These probiotics can enhance the gut microbiota, leading to improved digestion and overall gastrointestinal health.

Moreover, the fermentation process of tepache produces organic acids and bioactive compounds that may contribute to its health-promoting properties. These compounds have been associated with antioxidant and anti-inflammatory effects, further supporting gut health.

Serve chilled as a refreshing drink. It’s typically consumed as a light, naturally sweetened beverage with probiotics.

15. Gut-healthy smoothies

Blended smoothie drinks made with yogurt, kefir, fiber-rich fruits and prebiotic ingredients nourish gut bacteria.

A 2020 study analyzed the phytochemical composition of various beverages, including smoothies, fruit juices and soft drinks. The findings indicated that smoothies contained a diverse array of phenolic compounds, both free and bound, whereas fruit juices had higher amounts of fewer compounds.

This diversity in phytochemicals suggests that smoothies may deliver a broader spectrum of bioactive compounds that could positively influence gut health.

Blend yogurt, kefir, fiber-rich fruits (like berries or bananas) and prebiotic ingredients (like oats or flaxseeds) for a nutritious, digestive-boosting drink. Here are a few gut-healthy smoothie recipes to try:

• Gut-Healing Smoothie
• Detox Smoothie
• Strawberry Banana Smoothie

16. Lemongrass tea

Lemongrass tea contains antimicrobial and anti-inflammatory properties that can support gut health. For example, a 2021 study found that lemongrass essential oil exhibited significant antimicrobial effects against various pathogens.

This suggests that lemongrass may help in managing gut infections.

In traditional medicine, it also has been used to alleviate digestive issues, such as bloating and indigestion. While direct clinical evidence is limited, its carminative properties may support gastrointestinal comfort.

Brew dried or fresh lemongrass in hot water, and drink to support digestion and reduce inflammation.

17. Fennel tea

Helps alleviate bloating and digestive discomfort by relaxing the digestive tract. A combination of curcumin and fennel essential oil, for instance, was shown to improve symptoms and quality of life in IBS patients over a 30-day period.

In addition, a study involving overweight women in South Korea found that consuming fennel tea significantly suppressed subjective appetite, suggesting potential benefits for weight management.

Brew fennel seeds in hot water, and drink after meals to alleviate bloating and digestive discomfort.

18. Coffee

Coffee contains polyphenols that can benefit gut bacteria, though it should be consumed in moderation. Research has revealed that coffee consumption can positively influence gut health specifically through its effects on the gut microbiota.

One study published in the International Journal of Food Microbiology involving 16 healthy adults who consumed three cups of instant coffee daily for three weeks observed changes in the composition of their intestinal bacterial population, suggesting that moderate coffee consumption can influence gut microbiota.

A comprehensive analysis of more than 22,000 participants from the U.S. and U.K. also found a consistent association between coffee consumption and the abundance of Lawsonibacter asaccharolyticus, a bacterium linked to beneficial health outcomes.

Drink in moderation. The polyphenols can benefit gut bacteria, but too much caffeine may have negative digestive effects.

19. Green wellness shot

Green wellness shots typically contain concentrated extracts from various green plants, such as wheatgrass, spinach, kale or other leafy greens, and are often consumed to promote overall health, including gut health. A concentrated drink with ingredients like wheatgrass, ginger and lemon, for example, can support digestion and detoxification.

Drink as a concentrated, quick boost to support digestion and detoxification.

20. Buttermilk

A probiotic-rich dairy drink, buttermilk can support digestion and gut health. Fermented dairy products like buttermilk are rich in lactic acid bacteria, which are known to support the immune system, possess anti-mutagenic properties and may aid in managing gut disorders.

These products are also considered suitable for individuals who are lactose intolerant.

A 2021 study investigated the effects of administering buttermilk processed with medicinal plants via enemas in obese individuals. The study observed changes in the gut microbial composition, suggesting that buttermilk may influence the gut microbiome.

However, it’s important to note that this study involved rectal administration, which differs from typical dietary consumption.

Drink chilled, especially after meals, to aid digestion and support a healthy gut microbiome.

21. Rejuvelac

Rejuvelac is a fermented sprouted grain drink known for its probiotic content. It is typically made from sprouted grains like wheat or quinoa.

Fermented foods like rejuvelac are known to support the gut microbiota, enhance digestion and may contribute to overall gastrointestinal health. For instance, research has explained how fermented foods can modulate gut microbiota composition and activity, potentially leading to improved gut health.

Drink chilled, typically in small quantities, as a probiotic beverage to help with digestion and gut health.

22. Jun tea

A fermented tea similar to kombucha but made with green tea and honey, jun tea provides beneficial probiotics.

We know green tea influences the gut microbiota by promoting the growth of beneficial bacteria and inhibiting harmful ones. This modulation can lead to health benefits through interactions between green tea compounds and gut microbes.

Research has also found that prolonged consumption of green tea polyphenols may induce dose-dependent changes in the gut microbiota. These changes are associated with health benefits, suggesting that green tea components can influence gut microbial composition.

While these studies focus on green tea, they suggest that jun tea may also offer gut health benefits due to its green tea content, not to mention its probiotic content.

Drink chilled, similar to kombucha, for its probiotic benefits. Enjoy as a refreshing, tangy beverage.

Conclusion

• Supporting gut health through mindful dietary choices, including the consumption of specific beverages, can have a profound impact on overall well-being.
• By incorporating drinks rich in probiotics, prebiotics, fiber and polyphenols, you can nourish your gut microbiome and promote optimal digestive health.
• Some of the best drinks for gut health include kefir, kombucha, herbal teas, bone broth and homemade smoothies, among others.
• Remember to consult with a healthcare professional before making significant changes to your diet, especially if you have existing health conditions.