9 Healthy Bowel Drinks Recommended by Nutritionists for Better Digestion

A happy gut isn’t just about avoiding tummy issues; this is linked to better digestion, a stronger immune system, and even potentially supporting your mood. And here’s the secret: it’s not just about the food you eat, but also what you drink!

Here are the 10 best gut drinks to sip for a healthier, happier microbiome.

“Kefir is a fermented dairy product made by two types of fermentation: sugar fermentation via milk sugar called lactose (lactic acid fermentation) and yeast fermentation via kefir grains (alcoholic fermentation),” said Toby Amidor, MS, RDN, author of Health Shots. Health.

The fermentation process creates bioactive compounds like kefiran, bioactive peptides and organic acids. Research suggests that these compounds may contribute to kefir’s ability to fight harmful microbes in the gut and other parts of your body.

Kombucha is a fizzy, fermented tea that contains live probiotics that can improve your gut microbiome. It is also rich in antioxidants, which help fight inflammation.

“Kombucha benefits gut health through its fermentation and probiotics. Fermentation creates fatty acids that reduce inflammation. They also produce B vitamins and enzymes, which are responsible for increased immunity,” says sports nutritionist Amy Goldsmith, RDN, LDN. Health.

Look for brands with low added sugar to keep things extra gut-friendly.

Beetroot juice is rich in dietary nitrates, which stimulate blood circulation, including to the digestive tract.

“It can promote healthy digestion, help relieve sluggish bowels, and even reduce inflammation in the gut,” says registered dietitian Maria Lucey, RDN. Health.

Beetroot juice also contains polyphenols, fiber, and compounds like betaine, which have been linked to better digestion and liver health, all of which play a role in maintaining your gut.

Jun is a fermented tea made from green tea and raw honey. It’s rich in live probiotics that help support a diverse gut microbiome and gut health, according to Sammy Peterson, RD, of Simply Wellness.

“Its probiotic content helps repopulate good bacteria, while green tea provides antioxidants that reduce gut inflammation and even support women’s hormonal balance,” Peterson said.

Unlike regular kombucha, Jun often has a milder taste and smoother digestion thanks to its low acidity and honey-based fermentation.

100% prune juice naturally contains 4 grams of fiber in each serving, which is essential for digestive health.

Drinking prune juice has been shown to naturally prevent and relieve constipation thanks to its fiber and sorbitol content.

Ginger tea supports gut health by stimulating digestion and promoting motility, which can help regulate daily bowel movements.

“Its natural anti-inflammatory and carminative properties also soothe the digestive tract and reduce bloating, making it a great option for gut support,” says registered dietitian Whitney Stuart, RDN. Health.

Best of all, it’s incredibly easy to make. Simply soak fresh ginger in hot water and you have a gut-healing elixir.

An apple cider vinegar drink may not seem appealing at first, but its benefits are worth it. It supports your digestive enzymes and promotes the breakdown of food.

Mixed with water and a little honey, it can also help regulate stomach acidity, creating an environment conducive to the development of good bacteria.

Peppermint tea is a soothing classic that can do wonders for your gut. It is known for its ability to relax the muscles in your gastrointestinal system and may help with irritable bowel syndrome (IBS), indigestion, and bloating.

Often called “golden milk,” a turmeric latte is great for gut health. Turmeric contains a powerful compound called curcumin, known for its anti-inflammatory and antioxidant properties. These qualities can help calm the digestive system and support overall bowel function.

Plus, it’s easy to prepare at home using turmeric powder, milk and spices like cinnamon or ginger.

Want to go beyond drinks to improve your gut health? Here are some simple tips to incorporate into your daily routine:

• Eat a variety of fiber-rich fruits and vegetables. Your gut thrives on diversity, so try “eating the rainbow” to maintain a healthy microbiome.
• Move. Regular exercise has been linked to a more diverse and balanced intestinal flora.
• Limit alcohol. Excessive alcohol consumption can harm your gut microbiome by reducing the diversity of beneficial bacteria and increasing the permeability of the gut lining. To support gut health, moderate your alcohol consumption and make informed choices about how often and how much you drink.