What is the best drink for gut health? A comprehensive guide to nurturing your microbiome

October 3, 2025 •

4 min read

Research has shown a strong link between a healthy gut microbiome and overall wellness, influencing everything from digestion to mental health. A key part of supporting this internal ecosystem is through your beverage choices, which leads many to wonder: what is the best drink for gut health?.

Quick Summary

The ideal gut health drink depends on individual needs, with options ranging from probiotic-packed kefir and kombucha to simple water, herbal teas, and bone broth, each offering unique benefits for the digestive system.

Key Points

Kefir for maximum probiotics: Kefir, especially milk kefir, offers a highly potent and diverse mix of bacteria and yeast that can significantly boost gut flora.
Kombucha as a soda alternative: This fermented tea provides probiotics and antioxidants, making it a healthier, lower-sugar option compared to traditional soft drinks.
Hydration is fundamental: Plain water is essential for softening stools and enabling smooth digestion, and staying hydrated supports a healthy gut microbiome.
Soothing herbal teas: Herbal options like ginger, peppermint, and chamomile teas can help soothe inflammation, reduce bloating, and calm digestive discomfort.
Prebiotics feed the good bacteria: Look for drinks containing prebiotics, like certain vegetable juices or prebiotic sodas, as they nourish the beneficial bacteria already in your gut.
Bone broth supports the gut lining: The collagen and gelatin in bone broth can help repair and strengthen the intestinal lining and reduce inflammation.
Read labels carefully: For store-bought fermented drinks or probiotic sodas, always check the label for high added sugar content or questionable ingredients.

A healthy gut is a cornerstone of overall well-being, and what you drink can play a significant role in maintaining this delicate balance. While no single "best" drink exists for everyone, understanding the different options can help you make an informed choice based on your specific needs. The most effective beverages for gut health contain live probiotics, prebiotic fiber, or anti-inflammatory compounds that soothe the digestive tract.

The Role of Probiotics and Prebiotics

To understand why certain drinks are beneficial, it's essential to know the difference between probiotics and prebiotics.

Probiotics: These are live microorganisms, often friendly bacteria or yeast, that provide health benefits when consumed in adequate amounts. They help balance the gut's microbial community, aid digestion, and support the immune system.
Prebiotics: These are specialized plant fibers that act as food for the beneficial bacteria in your gut. By nourishing these good bacteria, prebiotics help them flourish and support a balanced gut ecosystem.

For optimal gut health, it's best to consume a mix of both. Fortunately, several delicious drinks provide one or both of these elements.

Top Drinks for a Healthier Gut

Kefir: A Probiotic Powerhouse

Originating from Eastern Europe and Southwest Asia, kefir is a fermented milk drink made with kefir grains, which contain a diverse and potent mix of bacteria and yeast. With significantly more strains of probiotics than yogurt, kefir is a leader in gut health beverages. The fermentation process also breaks down most of the lactose, making it easier for some people with lactose intolerance to digest. Kefir also offers essential nutrients like protein, calcium, and B vitamins.

Kombucha: The Fizzy Fermented Tea

Kombucha is a carbonated fermented tea created with a Symbiotic Culture of Bacteria and Yeast (SCOBY). This process gives it a distinct tangy flavor and introduces live probiotics, antioxidants, and B vitamins. It's a great lower-sugar alternative to soda, but it's important to choose brands low in added sugar. The probiotics and antioxidants help with detoxification and reducing inflammation.

Water Kefir: Dairy-Free Probiotics

For those who are dairy-free or vegan, water kefir is an excellent choice. It's a fermented beverage made with water kefir grains (not actual grains) and sugar water. The result is a lighter, effervescent, and probiotic-rich drink that offers strong digestive benefits without the dairy.

Bone Broth: Soothing and Restorative

Made by simmering animal bones and connective tissues, bone broth contains collagen, gelatin, and amino acids that are believed to help strengthen the gut lining and reduce inflammation. It’s a comforting and nutrient-dense beverage that supports gut integrity and aids in digestion.

Herbal Teas: Calming and Anti-inflammatory

Certain herbal teas have anti-inflammatory and soothing properties that can benefit the digestive system.

Ginger Tea: Stimulates digestion, promotes motility, and helps with nausea and bloating.
Peppermint Tea: Relaxes the muscles of the gastrointestinal system, providing relief from IBS symptoms, indigestion, and gas.
Chamomile Tea: Known for its calming effects on both the mind and stomach, which can be beneficial for stress-related digestive issues.

Water: The Underrated Essential

Adequate hydration is arguably the most fundamental component of digestive health. Water assists with food breakdown, nutrient absorption, and keeps stools soft to prevent constipation. Staying well-hydrated is crucial for preventing digestive discomfort and maintaining healthy bacterial diversity in the gut.

Making an Informed Choice: A Gut Health Drink Comparison


Drink	Main Benefit	Probiotics	Prebiotics	Other Nutrients	Best For	Considerations
Kefir	High concentration & diversity of probiotics	Yes (very high count and diversity)	Yes (can be added)	Protein, calcium, B vitamins	Daily probiotic support, nutrient boost	Dairy content (non-dairy options exist)
Kombucha	Probiotics, antioxidants, and digestive enzymes	Yes (variable strains and count)	Variable	Antioxidants, B vitamins	Fizzy drink alternative, antioxidant boost	Check for added sugar; caffeine content
Water Kefir	Dairy-free source of probiotics	Yes (high count, multiple strains)	Variable	Lower sugar, some enzymes	Dairy-free or vegan probiotic source	May have high sugar if homemade or flavored
Bone Broth	Supports gut lining and reduces inflammation	No	No	Collagen, amino acids, gelatin	Reducing inflammation, soothing the gut lining	Sourcing and quality are important
Herbal Teas	Soothing, anti-inflammatory effects	No	Some (e.g., green tea polyphenols)	Antioxidants, soothing compounds	Calming indigestion, bloating, stress	Choose unsweetened options
Water	Hydration, stool softening, overall function	No	Indirect support of bacterial diversity	None	Fundamental gut health, preventing constipation	Drink consistently throughout the day

Conclusion: Finding Your Personal Best

There is no one-size-fits-all answer to "what is the best drink for gut health?". The ideal choice depends on your dietary needs, taste preferences, and specific gut goals. If you are looking to add a diverse and potent dose of probiotics, kefir (or water kefir for dairy-free) is a strong contender. For a flavorful, antioxidant-rich alternative to soda, kombucha is a great option. For a soothing, anti-inflammatory boost, consider bone broth or herbal teas. And, of course, proper hydration with simple water should be a non-negotiable part of any gut-healthy routine. Combining a variety of these options with a fiber-rich, whole-foods diet will offer the most comprehensive support for your digestive system. It is always wise to listen to your body and consult a healthcare professional, especially if you have an underlying digestive condition. You can find more information on dietary recommendations for gut health from reputable sources like the Better Health Channel.

Frequently Asked Questions

No, not all fermented drinks are equally beneficial. The gut health benefits depend on the specific types and quantity of live bacterial cultures present. While some like kefir and kombucha are excellent probiotic sources, others may have fewer strains or contain high levels of added sugar, which can negatively affect gut health.

You can get probiotics from store-bought drinks, but it's important to choose reputable brands and check labels for live and active cultures and low added sugar. Making drinks like kefir or kombucha at home allows for more control over the fermentation process and sugar content, but requires more effort and attention to safety.

Kombucha is a traditionally fermented tea that naturally contains probiotics. Probiotic sodas, on the other hand, are typically fizzy drinks with probiotics added after production. It's unclear if the added probiotics survive the stomach's acidic environment as well as those in fermented products.

No, bone broth is not a source of probiotics. Its benefits for gut health come from compounds like collagen, gelatin, and amino acids, which help support the gut lining and reduce inflammation. It is a restorative drink, not a probiotic one.

For most healthy people, consuming daily probiotic drinks is safe. However, some may experience mild side effects like gas or bloating initially, which usually subsides quickly. If you have underlying health conditions or a weakened immune system, consult a doctor first.

For a sensitive stomach, consider soothing and anti-inflammatory options. Bone broth can be gentle and restorative, while herbal teas like peppermint or chamomile are known to calm indigestion and bloating. Starting with smaller quantities of fermented drinks can also help your system adjust.

To identify truly gut-healthy drinks, look for those that are naturally fermented and contain live and active cultures, or those with significant prebiotic fiber. Reading the ingredients and nutrition facts to avoid high levels of added sugar is crucial. For commercially produced probiotic drinks, look for clear labeling of probiotic strains and CFU counts.