What Drink to Have with Lunch for Better Digestion and Flavor?

December 17, 2025 •

4 min read

According to Mayo Clinic, drinking water with meals does not harm digestion and can actually aid in breaking down food. Finding the right what drink to have with lunch can significantly enhance your meal, boost your energy, and support your digestive system.

Quick Summary

This guide provides a comprehensive overview of healthy and flavorful drinks to pair with your midday meal, focusing on options that support digestion, improve hydration, and offer nutritional benefits. It covers why water is the top choice, alternative options like teas and buttermilk, and which beverages to avoid for optimal health.

Key Points

Water is Best: Plain water is the healthiest choice, aiding digestion, nutrient absorption, and providing pure, calorie-free hydration.
Herbal Teas for Digestion: Peppermint, ginger, and chamomile teas can soothe the stomach and help with indigestion after a meal.
Probiotic Power: Buttermilk (chaas), kefir, and kombucha are excellent for promoting a healthy gut microbiome and aiding digestion.
Avoid Sugary Drinks: Sodas, sweetened iced teas, and most fruit 'drinks' offer empty calories and can lead to discomfort and energy crashes.
Moderate Intake: Sip your drink throughout the meal instead of gulping to prevent bloating and aid proper digestion.
Enhance Flavor Naturally: Infuse water with fresh fruit or herbs like lemon, cucumber, or mint for a refreshing, sugar-free twist.

The Importance of the Right Lunchtime Beverage

Many people focus on the food they eat for lunch but overlook the importance of their accompanying drink. The right beverage can be more than just a thirst quencher; it can actively assist in digestion, increase nutrient absorption, and even help manage appetite. Conversely, a poor choice can lead to bloating, discomfort, and a surge in unnecessary calories and sugar.

The All-Powerful Water: Your Best Bet

Plain, simple water remains the healthiest and most versatile option for lunch. It is calorie-free, hydrating, and essential for a smooth digestive process. Water helps soften food, making it easier to swallow and for your stomach to break down. It also assists in moving food through your digestive tract, which can prevent constipation. To add some flair without the added sugar, try infusing your water with fresh fruits like lemon, cucumber, or berries.

Herbal Teas: The Digestive Powerhouses

Certain herbal teas are renowned for their digestive properties and make an excellent warm or iced lunch companion. They can help soothe the stomach and reduce bloating after a meal.

Peppermint Tea: Known for its ability to soothe stomach muscles and aid digestion, peppermint tea is a refreshing choice, especially after a heavy meal.
Ginger Tea: Ginger is a natural remedy for indigestion and nausea. A warm cup of ginger tea can stimulate digestive juices and speed up stomach emptying.
Chamomile Tea: A calming tea that can reduce stress-related indigestion and promote relaxation during your lunch break.

Buttermilk and Probiotic Drinks: A Gut-Friendly Choice

For those who enjoy a tangy, creamy alternative, buttermilk, or 'chaas' in Indian tradition, is an excellent choice. It is often spiced with cumin and mint and is known for its cooling properties and its ability to aid digestion. Additionally, other probiotic-rich beverages like kefir or kombucha can introduce beneficial bacteria to your gut, supporting a healthy microbiome and improved digestion.

Healthy Alternatives for a Flavor Boost

Sparkling Water with a Splash of Juice: For a fizzy fix without the high sugar content of soda, mix plain sparkling water with a small amount of 100% fruit juice. This provides a satisfying bubbly sensation with fewer calories.
Unsweetened Iced Tea: Brew your favorite tea (like black, green, or rooibos) and chill it. Unsweetened iced tea is a flavorful, low-calorie alternative to sugary beverages.
Diluted Vegetable Juice: Juices made from vegetables like celery, cucumber, and carrot can offer vitamins and minerals without the sugar spike associated with fruit juices. Diluting them with water can make them more palatable and less intense.

Comparison Table: Choosing Your Lunch Drink


Drink	Best For	Benefits	Considerations
Plain Water	Everyone, all types of meals	Zero calories, pure hydration, aids digestion	Can be bland; requires creativity for flavor
Herbal Tea	Digestive issues, calming effect	Soothes stomach, natural antioxidants, reduces bloating	Caffeinated options can impact sleep if sensitive
Buttermilk/Kefir	Gut health, heavy/spicy meals	Probiotics for gut health, cooling, tangy flavor	May not be suitable for lactose-intolerant individuals
Infused Water	Flavor variation, staying hydrated	Refreshing, no added sugar, natural flavor	Requires preparation and time for infusion
Sparkling Water	Soda replacement, carbonation craving	Calorie-free fizz, refreshing	Can cause bloating in some sensitive individuals
100% Fruit Juice	Vitamin boost, occasional treat	Vitamins, natural sweetness	Should be diluted; high in natural sugars

What to Avoid with Lunch

Just as important as choosing the right drink is knowing which ones to avoid. Sugary drinks, including most sodas, sweetened iced teas, and fruit "drinks" (which are not 100% juice), provide empty calories and can lead to a sugar crash later. High-fructose corn syrup and other sweeteners can also disrupt digestion. Excessive alcohol intake during lunch is also not recommended, as it can cause drowsiness and impair productivity.

Tips for Mindful Drinking

Sip, Don't Gulp: Sipping your drink slowly throughout the meal, rather than chugging it all at once, can help your body better regulate digestion and prevent bloating.
Listen to Your Body: Pay attention to how different drinks make you feel. If a beverage causes discomfort or indigestion, it might not be the right choice for you, regardless of its general health benefits.
Focus on Pairing: Just like wine pairing, consider what drink complements your meal. A light salad might go well with lemon water, while a heavier, spicier dish might be balanced by a cooling buttermilk. A classic approach is to follow the 'what grows together, goes together' principle for regional pairings.

Conclusion: Making the Right Sip Count

Choosing what drink to have with lunch can have a lasting impact on your energy, digestion, and overall well-being. While water is undoubtedly the superior choice for consistent hydration and digestive support, exploring options like herbal teas and probiotic drinks can offer additional benefits and variety. By avoiding sugary, high-calorie beverages and practicing mindful drinking, you can ensure your midday meal is as beneficial as it is delicious. Making a conscious decision about your beverage is a simple step toward better health. For more healthy drink ideas, consider consulting resources like Heart Foundation.

Frequently Asked Questions

No, it is not bad to drink water during a meal. Scientific studies have shown that drinking moderate amounts of water during or after eating does not dilute stomach acid or harm digestion. In fact, it can help soften food and aid in the digestive process.

Plain water is the healthiest beverage to drink with food. It provides essential hydration without any calories, sugar, or additives, and actively supports the digestion and absorption of nutrients.

Yes, several herbal teas are known to aid digestion. Peppermint, ginger, and chamomile teas are particularly effective at soothing the stomach and alleviating bloating after a meal.

Both hot and cold water are fine, but many experts suggest that room-temperature or warm water is easier on the digestive system. Some people also find that cold water can be refreshing and may slightly boost metabolism as your body works to warm it.

Excellent alternatives to soda include plain or fruit-infused sparkling water, unsweetened iced tea, or a small, diluted portion of 100% fruit juice. These options offer flavor or fizz without excessive sugar.

For most people, a glass of milk with lunch is acceptable and provides calcium and protein. However, individuals with lactose intolerance may experience digestive issues, and those managing weight might want to opt for a lower-fat option due to milk's calorie content.

Yes, pairing drinks can enhance a meal, similar to wine pairing. A tangy buttermilk might complement a spicy Indian dish, while a light, infused water would pair well with a delicate salad. The key is to match the drink's flavor profile and intensity to the food.