What drink is good for gut health and inflammation?

January 9, 2026 •

4 min read

According to the National Institutes of Health, between 60 to 70 million Americans are affected by digestive conditions. The right beverages can offer a powerful, natural way to calm an unhappy stomach and address the root causes of digestive discomfort. We'll explore exactly what drink is good for gut health and inflammation and how to incorporate it into your routine.

Quick Summary

This article explores a variety of drinks known for their gut-healing and anti-inflammatory properties, including fermented options like kefir and kombucha, nutrient-rich bone broth, and soothing herbal teas. It details the benefits of each, providing practical advice on consumption to support a balanced microbiome and reduce inflammation.

Key Points

Probiotic-rich drinks: Fermented options like kefir and kombucha introduce beneficial bacteria to balance the gut microbiome and support digestive health.
Anti-inflammatory ingredients: Beverages containing ginger, turmeric, and beetroot offer potent anti-inflammatory compounds that help calm gut irritation and reduce systemic inflammation.
Gut-healing compounds: Nutrient-rich drinks such as bone broth supply collagen and amino acids that aid in repairing and maintaining the intestinal lining.
Prebiotics in drinks: Smoothies made with fiber-rich ingredients like leafy greens, bananas, and oats provide prebiotics that feed beneficial gut bacteria.
Soothing and hydrating teas: Herbal teas like peppermint and fennel can relax the digestive system and alleviate bloating, while sufficient water intake is crucial for overall gut function.
Sugar content awareness: When choosing fermented or sweetened drinks, opt for low-sugar varieties to avoid negatively impacting the gut microbiome.

The Gut-Brain Axis and Your Drink Choices

Your gut and brain are in constant communication, a connection known as the gut-brain axis. An imbalance in your gut microbiome can send signals to your brain that contribute to mood changes, anxiety, and even chronic inflammation throughout the body. Conversely, what you consume directly influences the health of your gut bacteria. Choosing the right beverages is a simple, effective step to support this vital connection and reduce inflammation.

Fermented Drinks: The Probiotic Powerhouses

Probiotic-rich drinks introduce beneficial live bacteria and yeast directly into your digestive system, helping to diversify and balance your gut's microbial community.

Kefir: This fermented milk drink is made by adding kefir grains to milk. It’s rich in multiple strains of probiotics and nutrients like calcium, vitamin B12, and magnesium. Kefir has been shown to enhance gut microbiota and improve intestinal integrity. For a dairy-free option, coconut water kefir offers similar probiotic benefits.
Kombucha: A fizzy fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast), kombucha contains probiotics, antioxidants, and B vitamins. Its ability to increase gut microbial diversity and modulate immune responses is well-documented. Look for low-sugar varieties to avoid counteracting its benefits.
Kvass: A traditional Eastern European fermented beverage, kvass is made from rye bread or beets. It is rich in probiotics and provides beneficial organic acids and bioactive compounds that contribute to gut health and anti-inflammatory effects.

Soothing Herbal and Spiced Teas

Certain teas offer natural anti-inflammatory and soothing properties that can calm an irritated digestive tract and reduce symptoms like bloating and gas.

Ginger Tea: Known for its active compounds like gingerol, ginger tea stimulates digestion and reduces inflammation. It can aid in gastric emptying and relieve nausea, making it an excellent post-meal drink.
Peppermint Tea: This calming classic works wonders for soothing an upset stomach by relaxing the muscles of the gastrointestinal system. It can be particularly helpful for those with irritable bowel syndrome (IBS).
Turmeric Latte (Golden Milk): This warming drink combines turmeric (which contains the potent anti-inflammatory compound curcumin), ginger, and a milk base. Curcumin has powerful anti-inflammatory effects that can calm gut irritation.

Nutritious Broths and Juices

Beyond fermented products and teas, other liquids can offer significant support for your gut and inflammation.

Bone Broth: Rich in gelatin, collagen, glycine, and glutamine, bone broth helps support and repair the intestinal lining. A high-quality bone broth, simmered for 24+ hours, can be a highly nourishing drink to sip on.
Beetroot Juice: Beets are rich in dietary nitrates, antioxidants, and anti-inflammatory compounds like betalains. These help reduce inflammation in the gut and boost overall digestive health.
Green Juices and Smoothies: Blending green vegetables provides a concentrated source of anti-inflammatory compounds, vitamins, and minerals. Adding prebiotic-rich greens like kale or spinach feeds your beneficial gut bacteria, while ingredients like ginger and turmeric boost the anti-inflammatory effect.

Gut-Healthy Drink Comparison Table


Drink Type	Key Benefit for Gut Health	Key Anti-Inflammatory Component	Key Nutrient Profile	Preparation Notes
Kefir	Introduces diverse probiotics, balances microbiome.	Beneficial bacterial strains, bioactive compounds.	Rich in calcium, B12, magnesium, protein.	Use dairy or non-dairy base; can be blended into smoothies.
Kombucha	Adds probiotics, improves gut diversity.	Probiotics, antioxidants (from tea).	B vitamins, organic acids.	Select low-sugar options; enjoy as a fizzy alternative to soda.
Ginger Tea	Stimulates digestion, reduces nausea.	Gingerol, active compounds.	Antioxidants.	Steep fresh ginger root in hot water; sweeten with a bit of honey if desired.
Turmeric Latte	Calms gut irritation, reduces inflammation.	Curcumin, ginger.	Antioxidants.	Combine turmeric, ginger, and spices with a milk base and heat.
Bone Broth	Supports and repairs gut lining.	Collagen, gelatin, glycine.	Protein, amino acids, minerals.	Ensure a high-quality, long-simmered broth for maximum benefit.
Beetroot Juice	Reduces gut inflammation, improves blood flow.	Betalains, antioxidants.	Dietary nitrates, vitamins, fiber.	Blend fresh beets or use a cold-pressed juice; mix with other fruits for taste.
Buttermilk	Provides probiotics, soothes gut.	Lactic acid bacteria.	Calcium, vitamins B12 and B2.	Choose cultured buttermilk; can be consumed on its own or in smoothies.

Conclusion

Making mindful drink choices is a proactive and enjoyable way to improve your gut health and reduce inflammation. From the probiotic-packed benefits of kefir and kombucha to the soothing relief of herbal teas and the nourishing qualities of bone broth, a variety of delicious options are available. Incorporating these beverages regularly can help foster a balanced microbiome, reduce digestive discomfort, and support your overall well-being. Remember that consistency and a balanced diet are key to long-term success. Listening to your body and consulting a healthcare professional for personalized advice is always recommended, especially if you have existing health concerns.

What drink is good for gut health and inflammation? The takeaway

Kefir: This fermented dairy drink is packed with probiotics that help balance the gut microbiome and improve intestinal integrity. Kombucha: A probiotic-rich fizzy tea, kombucha can increase gut microbial diversity and reduce inflammation. Ginger Tea: Known for its potent anti-inflammatory properties, ginger tea soothes the digestive tract and can relieve nausea and bloating. Turmeric Latte: The active compound curcumin in turmeric offers powerful anti-inflammatory benefits to help calm gut irritation. Bone Broth: Rich in collagen and gelatin, bone broth supports the healing and integrity of the gut lining. Beetroot Juice: High in antioxidants and betalains, beetroot juice helps reduce inflammation and improves blood flow to digestive organs. Buttermilk: Cultured buttermilk provides beneficial lactic acid bacteria that aid digestion and promote a healthy gut.

Frequently Asked Questions

Healing your gut and reducing inflammation quickly involves a multi-pronged approach. Focus on eliminating inflammatory triggers like ultra-processed foods and excessive sugar, while incorporating gut-healing drinks like bone broth, ginger tea, or kefir. Managing stress, staying hydrated, and getting enough sleep are also critical factors that can rapidly improve gut health.

Common signs of an unhealthy gut can include upset stomach, digestive issues like gas, bloating, diarrhea, or constipation, unintentional weight changes, fatigue, skin irritation, and food intolerances.

Yes, lemon water can be beneficial for gut health. Staying hydrated is crucial for digestion, and adding lemon can stimulate digestive enzyme production. It also aids detoxification and supports the liver.

Many fizzy or soda drinks, especially those high in sugar, artificial sweeteners, or acids, can be detrimental to gut health. They can irritate the gut lining, disrupt the microbiome, and worsen symptoms like bloating. Naturally carbonated drinks like kombucha or plain mineral water are better alternatives.

While some benefits, like soothing effects from teas, can be felt immediately, the more profound impacts on gut microbiota take time. Introducing probiotic-rich drinks regularly can show initial improvements within weeks, but significant, long-term changes often require several months of consistent dietary and lifestyle changes.

Besides fermented drinks, excellent choices include bone broth, which is rich in collagen to heal the gut lining, and herbal teas like ginger and turmeric tea, both of which possess potent anti-inflammatory properties.

Coffee contains polyphenols that can benefit gut bacteria when consumed in moderation. However, excessive caffeine can have negative digestive effects for some individuals. Always listen to your body and limit intake if you experience negative symptoms.