Gut health has been back in the headlines. The Telegraph recently published an article on “the seven worst drinks for your gut”, an important reminder that what we sip every day can harm digestion and disrupt the microbiome.

But there’s another side to the story. Just as certain drinks can create problems, others can actively support a healthy gut environment.

While it’s essential to understand what harms digestion, it’s equally important to recognize what supports it. The following seven drinks are evidence-based options that can strengthen the gut and improve overall well-being.

1. Water: The Foundation of Digestion

Filtered and unflavored water remains the most important drink for gut health. Adequate hydration helps maintain a healthy intestinal lining and promotes regular bowel movements. Dehydration, on the other hand, can slow down digestion and contribute to constipation.

Tip: Sip water consistently through the day, rather than relying on large amounts at once.

2. Kefir

Kefir is a fermented milk drink rich in live probiotics. Research suggests kefir may help restore microbial balance in the gut, improve lactose digestion, and reduce inflammation. Its diverse bacterial strains go beyond those typically found in yogurt.

Tip: Opt for unsweetened kefir to minimize excess sugar, which can counteract its benefits.

3. Kombucha

Made from fermented tea, kombucha contains beneficial acids and probiotics that may support digestion and microbial diversity. While more human studies are needed, animal research shows potential for improved gut health and reduced inflammation.

Tip: Look for kombucha with no added sugar after fermentation. Many commercial versions are sweetened.

4. Herbal Teas

Chamomile, peppermint, ginger, and fennel teas have long been used to soothe the digestive system. Studies show that peppermint oil, for example, can help alleviate symptoms of irritable bowel syndrome (IBS). Herbal teas also provide hydration without caffeine or additives.

Tip: Keep a caffeine-free option like chamomile or fennel on hand for evening digestion support.

5. Bone Broth

Bone broth is mineral-rich and provides amino acids such as glutamine, which plays a role in maintaining the integrity of the gut lining. Many of my patients find it soothing during the recovery phase of a gut flare-up.

Tip: Simmer bones slowly at home for maximum nutrient release, or opt for high-quality, store-bought versions that are free from added preservatives.

6. Green Tea

Green tea contains polyphenols with anti-inflammatory and antioxidant effects. Some studies suggest that these compounds may encourage the growth of beneficial bacteria in the gut microbiome.

Tip: Aim for two to three cups a day, but avoid very high doses, as concentrated extracts can cause side effects.

7. Ginger and Turmeric Drinks

Both ginger and turmeric have anti-inflammatory properties and can support digestion. Ginger has been shown to reduce nausea and help gastric emptying, while curcumin (the active compound in turmeric) may improve gut barrier function and microbial balance.

Tip: Try fresh ginger tea or a turmeric latte made with unsweetened pure plant milk.

Putting It All Together

No single drink will make or break gut health. What matters most is maintaining a consistent pattern: staying hydrated, limiting sugary or processed beverages, and opting for options that support the microbiome.

The drinks above are simple, evidence-based ways to support digestion, reduce inflammation, and promote long-term gut health. If you’d like more practical tips on nutrition and gut health, download the Ultimate Gut Health Book Free Download.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making changes to your diet or lifestyle.