When it comes to physical and mental health, think of your gut as a shortcut. When you support your digestive health in meaningful ways, it can have profound ramifications, such as boosted immunity, improved mood, and not surprisingly, better digestion.
“Having diverse bacterial strains in the gut is important for supporting your gut microbiome,” says Ashley Baumohl, RD, a registered dietitian for the division of gastroenterology at Lenox Hill Hospital in New York City. “Incorporating more gut healthy options, such as certain beverages, can help with not only increasing your beneficial bacteria but also give you vitamins and minerals along the way.”
Similar to foods that support gut health, drinks that make your microbiome happy are often fermented, since that process helps beneficial bacteria thrive and multiply. And just as with probiotic-rich foods (foods containing beneficial bacteria), it’s important to ramp up slowly, says Adiana Castro, RDN, a registered dietitian specializing in gut health and the owner of Compass Nutrition in New York City.
“Increasing your fermented drink consumption too quickly can lead to digestive upset, so always begin with just 1 or 2 ounces per day and gradually increase to 4 to 6 ounces as your body gets used to these drinks,” Castro says. “It’s worth the effort. No single drink is a magic cure for digestive issues, but adding these drinks to your routine may support a more resilient gut.”
Here are six gut-friendly drinks to consider during your next trip to the grocery store.
These six drinks have a myriad of gut health benefits.Everyday Health
1. Kefir
Although it may have the same taste and consistency as yogurt with some milk added to thin it out, dairy-based kefir uses a different fermentation approach, with specialized “grains” that contain bacteria and yeast. These turn the sugar in milk — called lactose — into lactic acid. That not only boosts the beneficial bacteria in the drink but also results in a slightly fizzy texture and mildly sour tang (unless it’s sweetened with fruit juice).
“Because the lactose in milk is changed into lactic acid in the kefir fermentation process, it makes the drink significantly lower in lactose, making it a great option for those with lactose intolerance,” says Adrian Hernandez, RDN, a registered dietitian who specializes in gastrointestinal and autoimmune issues at AEH Nutrition in Washington, DC.
He adds that the bacteria found in kefir have been studied in the past for their beneficial effects on multiple health conditions, including inflammatory bowel disease, diabetes, and cancer.
2. Water Kefir
Not a fan of dairy, or don’t tolerate it well? There’s an alternative to regular kefir called water kefir, often found among the refrigerated drinks in food co-ops and some grocery stores. The drink is made with water kefir grains — a culture of bacteria and yeast — which are added to sweetened water, fruit juice, or coconut water, says Castro.
“The sugars are consumed during fermentation, resulting in a mildly sweet, bubbly drink that’s caffeine-free and vegan-friendly,” Castro says. “Water kefir contains beneficial strains of bacteria that can help strengthen the microbiome and support digestive health, while also potentially giving you a gentle energy boost.”
3. Beet Kvass
Beet kvass is a savory, fermented beverage that originated in Eastern Europe and is made with beets, sea salt, and water, says Castro.
“As the mix ferments, it develops beneficial probiotics that support a healthy microbiome,” she says. “Beets themselves are rich in betalains, powerful antioxidants that may help reduce inflammation in the digestive tract.”
Another bonus: Beets are rich in potassium, which supports healthy muscle function in the digestive system, as well as magnesium, a mineral linked to stress regulation. Considering that chronic stress can lead to poor gut health, drinking your way to a calmer day can be a big deal.
4. Bone Broth
Unlike a standard broth or soup stock that’s made from meat and vegetables and simmered for a short time, bone broth uses mainly animal bones (as the name implies) and is cooked for a longer time. The lengthy simmer session results in the bones releasing their minerals and collagen, a protein found in connective tissue that’s been shown to support the repair and integrity of the gut lining.
“Bone broth is a nutrient-dense, gut-soothing option, especially for those with sensitive stomachs,” says Castro. “Simmered for at least eight hours, it becomes rich in amino acids, along with key minerals such as calcium, phosphorus, potassium, magnesium, and zinc. The amino acid glutamine, in particular, is known for its anti-inflammatory properties and role in maintaining intestinal barrier function, which is crucial for reducing gastrointestinal symptoms and improving digestion.”
5. Pomegranate Juice
Pomegranates are rich in polyphenols and antioxidants like vitamin C and E that fight free radicals, which are unstable oxygen molecules that damage cells, says Hernandez. Free radicals can impact tissue and cells throughout the body, including the gut, where they can negatively affect the lining of the digestive tract.
“When polyphenols are fermented in the gut, they produce short-chain fatty acids that minimize free radical effects,” he says. “That leads to a stronger intestinal barrier and lower inflammation. Plus, pomegranate juice is absolutely delicious and makes the perfect addition to any mocktail.”
6. Tart Cherry Juice
Similar to pomegranate juice, tart cherry juice (not the super sweetened version) is also rich in polyphenols, including anthocyanins, and has antioxidant and anti-inflammatory benefits. Anthocyanins also promote the production of short-chain fatty acids, which are beneficial for gut health.
“This type of juice [contains] nutrients like vitamin A and iron, which are important in supporting a healthy gut microbiome,” says Hernandez. For example, research suggests that there may be a link between iron deficiency and intestinal inflammatory diseases, in part because low iron may negatively impact the immune system.
The Takeaway
The beneficial bacteria that live in your gut can affect your digestive function, immunity, and emotional health, as well as your overall health, so supporting them through what you eat and drink is crucial.
There are certain beverages that help beneficial bacteria thrive and multiply, which in turn can support gut health.
When adding fermented drinks into your daily mix, start with small amounts and increase your intake gradually to prevent issues like bloating and discomfort.
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Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.
Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.
Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.
She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.
Elizabeth Millard is a freelance writer based in northern Minnesota. She focuses on health, wellness, and fitness, and has written for Runner's World, Bicycling, Self, Women's Health, Men's Health, Prevention, Experience Life, and more. She is an American Council on Exercise–certified personal trainer and a Yoga Alliance-registered yoga teacher. She graduated from Harvard University with a bachelor's degree in English.
