Best Drinks for Gut Health, According to Nutritionists

Each time you consume food or beverages, your gut is in charge of breaking them down, absorbing nutrients, eliminating waste, and keeping your microbiome healthy. However, we often neglect to support our gut, filling it with harmful substances like alcohol, red meat, and processed foods. That’s why it’s vital to nourish your body with the right ingredients to maintain a healthy gut microbiome, including the food and drinks you consume. We reached out to dietitians to identify the best drinks for gut health when you’re thirsty.

What Nutrients Are Beneficial for Gut Health?

There are specific qualities in gut-friendly drinks that you should prioritize when choosing your beverage, according to Dr. Chris Mohr, RD. “Key components like probiotics, prebiotics, and antioxidants in drinks are beneficial for gut health,” he explains. “While these ingredients won't deliver instant results, consistently incorporating them into your diet can support a balanced gut microbiome.” These elements help reduce inflammation, promote beneficial bacteria, support digestive health, and strengthen immunity.

Similarly, there are gut-supporting foods that offer nutrients found in certain drinks, says Tejal Parekh, RD. Fiber, herbs, and ginger appear in many beverages—such as smoothies, protein shakes, lemongrass juice, and ginger beer—that can enhance gut health with regular consumption. Try including these drinks in your daily routine and watch your gut become stronger and healthier.

5 Top Drinks for a Healthier Gut

1. Kefir

Kefir, similar to a smoothie, is made from fermented kefir grains and combined with milk or water. “This is a yogurt-based drink packed with more probiotics, boosting gut bacteria diversity while providing calcium and protein for overall well-being,” Dr. Mohr says. Due to its energy-boosting properties, kefir is ideal to consume in the morning as an alternative to your usual protein shake or cup of coffee.

2. Kombucha

Kombucha is a fermented tea packed with numerous health benefits. Parekh notes that it offers anti-inflammatory effects and strengthens the immune system by promoting gut health. While you can drink it at any time of the day, its positive effects are most noticeable early in the morning or right after a workout.

3. Ginger Juice or Tea

What can’t ginger do? Its soothing qualities make it an ideal choice for improving gut health. As Parekh points out, ginger has long been used for its digestive benefits, not just its well-known anti-nausea properties. The compounds found in ginger help support the growth of beneficial gut bacteria.

4. Bone Broth

Bone broth is rich in amino acids such as glutamine and proteins like collagen, which help promote gut health and hydration, according to Dr. Mohr. Whether purchased or homemade to suit your preferences, bone broth offers a flexible and easy way to support gut health, along with the bonus of its savory umami flavor.

5. Peppermint Tea

Tea in general is a fantastic option for improving gut health thanks to its anti-inflammatory effects. For a more festive touch, peppermint tea stands out as a top choice. Parekh explains that although peppermint doesn’t directly promote good bacteria, research has shown it to be beneficial for gut health. Peppermint relaxes the muscles and alleviates abdominal discomfort. If you deal with chronic digestive issues, peppermint tea can help manage those symptoms.

Considerations Before Drinking Gut-Friendly Beverages

There are plenty of gut-friendly drinks available, but it’s important to watch out for those with "false health halos," warns Katie Sanger, RDN. "Many drinks marketed as health foods are loaded with sugar, which can harm gut health in the long run," she says. "Just adding probiotics or prebiotics doesn’t automatically make a drink healthy. Opt for beverages that are naturally fermented (like kefir, sauerkraut juice, or homemade kombucha) and have short ingredient lists," she advises.