What to drink before bed for good gut health? A guide to nightly nourishment

October 12, 2025 •

4 min read

According to a 2022 study, consuming probiotics at night can increase their effectiveness by allowing the bacteria to integrate into the gut microbiome with fewer disruptions. Choosing what to drink before bed for good gut health can be a simple yet effective strategy to support your digestive system while you sleep.

Quick Summary

Several beverages can enhance gut health during sleep, including probiotic-rich kefir and kombucha, soothing herbal teas like chamomile and ginger, and nourishing bone broth. The ideal choice depends on individual needs, but options like turmeric milk, non-dairy alternatives, and water with lemon offer targeted benefits for digestion, inflammation, and hydration.

Key Points

Probiotics are most effective at night: Taking a probiotic-rich drink like kefir before bed can allow beneficial bacteria to better colonize the gut with fewer disruptions.
Soothing herbal teas aid digestion: Chamomile and ginger teas can calm the digestive system, relieving symptoms like gas and bloating, while promoting relaxation for sleep.
Bone broth supports gut healing: The collagen and amino acids in bone broth help repair and strengthen the gut lining, making it ideal for those with inflammation or a sensitive gut.
Anti-inflammatory spices are beneficial: Golden milk, made with turmeric and ginger, provides anti-inflammatory and antioxidant compounds that can reduce gut inflammation overnight.
Avoid disruptive drinks: Nightly consumption of alcohol, caffeine, sugar, and carbonated beverages can irritate the gut and disrupt both the microbiome and sleep patterns.
Hydration is fundamental: Warm water with lemon is a simple, effective option for stimulating digestion and maintaining hydration, which is essential for proper gut function.
Mindful routine enhances benefits: Pairing a gut-friendly drink with a calming bedtime ritual can promote a "rest and digest" state, optimizing overnight gut healing.

The role of nightly nourishment for your gut

Your gut microbiome, a complex community of microorganisms, is vital for overall health, influencing everything from digestion to immune function and mood. While sleep is a period of rest, it is also a time of repair and recovery for the digestive system. By consciously choosing gut-friendly drinks before bed, you can support your body's natural processes, helping to reduce inflammation, aid digestion, and balance gut bacteria overnight. This targeted approach to hydration can significantly impact your digestive comfort and overall well-being.

Probiotic-packed powerhouses

Probiotic drinks are a popular and effective way to introduce beneficial bacteria into your gut. Consuming them at night, when the digestive tract is less active, can potentially lead to better colonization of the gut microbiome.

Kefir: This fermented dairy or non-dairy drink is a powerful source of probiotics. It is rich in beneficial bacteria that can aid digestion, support nutrient absorption, and help alleviate bloating and constipation. Plain kefir is recommended, as high sugar content can counteract the benefits by feeding harmful bacteria.
Kombucha: A fermented tea beverage, kombucha also contains probiotics that can support gut health. Opt for versions with low sugar content to maximize the health benefits and avoid potential gut irritation.
Probiotic water: For those who prefer a lighter option, probiotic waters offer a convenient way to get a dose of beneficial bacteria. Check labels for added sugars and choose products with specified strains.

Soothing herbal remedies

Herbal teas are a caffeine-free way to promote relaxation and soothe the digestive system before sleep.

Chamomile tea: Well-known for its calming and soothing properties, chamomile tea can help reduce stress and anxiety, which are often linked to digestive issues. It also has antispasmodic effects that can relieve bloating, gas, and digestive discomfort.
Ginger tea: This warming spice has been used for centuries to aid digestion. Ginger tea can help soothe the stomach, reduce nausea and bloating, and stimulate the production of digestive juices.
Peppermint tea: Menthol in peppermint relaxes the muscles of the digestive tract, which can alleviate gas, cramps, and bloating. However, it may worsen acid reflux for some individuals, so caution is advised.

Nutritious and nourishing drinks

Some beverages offer more than just hydration, providing specific nutrients to support gut healing and function.

Bone broth: Rich in collagen, amino acids like glycine and glutamine, and minerals, bone broth is known for supporting a healthy gut lining. It is soothing, easy to digest, and can help reduce inflammation. The glycine in bone broth may also promote more restful sleep.
Golden milk (turmeric latte): This Ayurvedic drink combines warm milk (dairy or plant-based) with turmeric, ginger, and other spices. Turmeric's active compound, curcumin, has powerful anti-inflammatory properties that can help reduce gut inflammation. Adding a pinch of black pepper enhances curcumin absorption.
Water with lemon: A simple yet effective option, warm water with lemon can stimulate the digestive system and aid detoxification. It helps maintain hydration, which is crucial for optimal digestion and preventing constipation.

A comparison of bedtime drinks for gut health


Drink	Primary Benefit	Key Ingredients	Best for	Potential Drawbacks
Kefir	Probiotic-rich	Probiotic bacteria	Balancing gut microbiome, relieving constipation	Sugary versions, potential bloating initially
Chamomile Tea	Calming & antispasmodic	Apigenin (antioxidant)	Reducing stress-related digestive issues	Not for those with daisy allergies
Ginger Tea	Anti-inflammatory	Gingerol	Soothing nausea, bloating, and indigestion	May be too stimulating for some
Bone Broth	Gut lining support	Collagen, Glutamine	Healing an irritated gut, reducing inflammation	High sodium in some store-bought brands
Golden Milk	Anti-inflammatory	Turmeric, Ginger	Soothing inflammation and promoting relaxation	Lactose sensitivity with dairy milk
Water with Lemon	Hydration & stimulation	Citric acid	Stimulating digestion and detoxification	Acidic for those with reflux

Important considerations and nightly routine

Beyond just the drink itself, a mindful approach to your evening routine can amplify the benefits for your gut. Avoid eating large, heavy meals close to bedtime, as this can stress your digestive system. A calming ritual, such as sipping a warm tea or broth while reading, helps shift your body into a "rest and digest" state, promoting optimal gut healing. It is also crucial to avoid drinks that can disrupt gut health and sleep, such as alcohol, caffeine, and high-sugar or carbonated beverages.

For those choosing a non-dairy milk base for drinks like Golden Milk, options like unsweetened oat or almond milk are often gentler on the stomach than dairy, which can cause issues for the lactose intolerant. Always consider your individual sensitivities and listen to your body’s response. While nightly beverages can be a helpful tool, they are part of a larger picture that includes a balanced diet, stress management, and good sleep hygiene. The most effective strategy is consistency, allowing your chosen drinks to nourish your gut over time and support your overall well-being. Ultimately, your choice of nightcap can be a significant step toward achieving better gut health, one sip at a time.

Conclusion

Nourishing your gut before bed is a powerful way to support overall digestive health. By choosing the right drinks, such as probiotic-rich kefir, anti-inflammatory golden milk, or soothing herbal teas like chamomile and ginger, you can assist your body’s natural restorative processes. Avoiding gut irritants like caffeine, alcohol, and sugar is equally important. Pairing a gut-friendly beverage with a relaxing nightly routine can help prepare your body for rest and aid in overnight digestion. Regular practice of these habits can lead to lasting improvements in your gut microbiome, resulting in better sleep, reduced discomfort, and enhanced well-being. To further explore specific options, a reputable source like the National Institutes of Health provides valuable information on the medicinal properties of herbs like chamomile.

Frequently Asked Questions

While consistency is key, many experts suggest taking probiotics at night. Your digestive system is less active while you sleep, which may allow probiotic bacteria to more effectively integrate into the gut microbiome with fewer disruptions from food or movement.

Yes, chamomile tea is known for its antispasmodic properties, which can help relax the muscles of the digestive tract. This can lead to relief from symptoms like gas and bloating, making it a soothing choice before bed.

Bone broth is rich in collagen and amino acids like glutamine and glycine, which help to repair and strengthen the lining of the gut. This can be particularly beneficial for healing an irritated or inflamed gut.

For non-dairy drinkers, options like unsweetened oat milk or soy milk contain beneficial fiber and protein for gut health. Warm golden milk can also be made with plant-based milk alternatives like unsweetened almond or coconut milk.

For optimal gut health, you should avoid alcoholic, caffeinated, and high-sugar drinks before bed. These can irritate the digestive tract, feed harmful bacteria, and disrupt your sleep cycle.

The anti-inflammatory properties of turmeric's curcumin, a key ingredient in golden milk, can help reduce gut inflammation. The warmth of the drink is also soothing for the digestive system before sleep.

Drinking warm water with lemon before bed can stimulate the digestive system and aid in detoxification. It helps maintain hydration, which is essential for preventing constipation and promoting regular bowel movements.