What to Drink to Reduce Intestinal Inflammation? Your Guide to Soothing Beverages

October 8, 2025 •

4 min read

With an estimated 60 to 70 million Americans living with a digestive condition, finding effective dietary strategies is key to symptom management. Exploring what to drink to reduce intestinal inflammation is a practical and accessible way to incorporate gut-friendly habits into your daily routine and promote comfort. These beverages can offer potent anti-inflammatory compounds and beneficial bacteria to support a healthy digestive system.

Quick Summary

This guide covers various soothing beverages, including bone broth, probiotic drinks, and herbal teas, that help manage gut health by reducing inflammation, repairing the intestinal lining, and balancing the microbiome.

Key Points

Sip on Bone Broth: Rich in collagen, gelatin, and amino acids, bone broth helps repair and strengthen the intestinal lining, which is crucial for reducing inflammation and healing conditions like leaky gut.
Introduce Probiotics with Kefir and Kombucha: These fermented drinks rebalance the gut microbiome by introducing beneficial bacteria, aiding digestion and fighting inflammation. Opt for low-sugar varieties to avoid irritation.
Drink Anti-Inflammatory Teas: Herbal teas like ginger, turmeric, peppermint, and chamomile have natural anti-inflammatory and soothing properties that can alleviate digestive discomfort, bloating, and cramps.
Blend Nutrient-Dense Smoothies: Create anti-inflammatory smoothies using ingredients like leafy greens, berries, seeds, ginger, and turmeric to deliver antioxidants and fiber without irritating the gut.
Prioritize Proper Hydration: Drinking sufficient plain water supports anti-inflammatory processes and overall digestive function. Warm water can be particularly soothing.
Avoid Trigger Beverages: Steer clear of alcohol, excessive caffeine, and high-sugar or carbonated drinks, as these can irritate the gut lining and worsen inflammatory symptoms.

The Soothing Power of Specific Beverages

When your digestive system is inflamed, choosing the right liquids can significantly help manage symptoms and promote healing. A holistic approach includes beverages that provide anti-inflammatory compounds, support the gut microbiome, and aid in repair.

Bone Broth for Gut Repair

Bone broth is a nourishing and easily digestible beverage, lauded for its high content of collagen, gelatin, and beneficial amino acids. These components are especially helpful for repairing and strengthening the intestinal lining, which is often compromised in individuals with inflammation.

Collagen and Gelatin: These help heal and seal the gut lining, potentially preventing a condition known as leaky gut.
Amino Acids: Bone broth is rich in anti-inflammatory amino acids like glutamine and glycine, which protect against ulcers and provide essential energy for gut cells.
Immune Support: The minerals and amino acids in bone broth help promote immune function, with about 70% of the immune system residing in the gut.

Probiotic-Rich Drinks for a Balanced Microbiome

Fermented drinks, rich in beneficial live bacteria called probiotics, are essential for restoring balance to the gut microbiome, which can be disrupted by inflammation.

Kefir: A fermented milk drink, kefir is packed with more probiotics than yogurt and has been shown to reduce bloating and support a balanced gut flora.
Kombucha: This fermented tea contains probiotics, antioxidants, and B vitamins that can aid digestion and reduce inflammation. It's crucial to choose low-sugar varieties to avoid exacerbating symptoms.
Yogurt Drinks: Unsweetened yogurt drinks with live cultures offer a good source of probiotics to support a healthy gut environment.

Herbal Teas with Anti-Inflammatory Properties

Certain herbal teas are naturally soothing and possess powerful anti-inflammatory effects that can calm an irritated digestive tract.

Ginger Tea: Contains gingerol, an anti-inflammatory compound that can help reduce nausea, bloating, and stomach discomfort.
Turmeric Tea: The active ingredient, curcumin, is known for its strong anti-inflammatory properties, which can help soothe gut irritation. For better absorption, it's best to consume it with black pepper.
Peppermint Tea: Acts as an antispasmodic, relaxing the muscles of the digestive system to alleviate cramps, bloating, and gas.
Green Tea: Rich in polyphenols and antioxidants like EGCG, green tea can help neutralize free radicals and reduce inflammation.
Chamomile Tea: This gentle tea has calming effects and can help ease muscle spasms and general gastrointestinal irritation.
Fennel Tea: Made from fennel seeds, this tea is known to help reduce bloating and cramping due to its antispasmodic properties.

Anti-Inflammatory Smoothies and Juices

Incorporating anti-inflammatory ingredients into smoothies or juices offers a delicious way to deliver gut-healing nutrients. It's important to focus on vegetables and low-sugar fruits.

Green Smoothies: Blends of leafy greens (spinach, kale), cucumber, and ginger are packed with fiber, vitamins, and anti-inflammatory compounds.
Berry Smoothies: Berries like blueberries and raspberries are high in antioxidants called anthocyanins, which have anti-inflammatory effects. Adding chia or flax seeds provides healthy fats and fiber.
Beetroot Juice: Contains betalains and nitrates that have been shown to reduce inflammation and promote blood flow to digestive organs.
Aloe Vera Juice: This has soothing properties that can help reduce inflammation and heal the gut lining.

Comparison of Anti-Inflammatory Drinks

To help you decide which beverages to try, here is a comparison based on their key benefits for intestinal health:


Drink Category	Key Benefit	Anti-Inflammatory Properties	Probiotic Content	Ease of Digestion
Bone Broth	Gut lining repair	High (amino acids)	None	Excellent (soothing)
Kefir/Kombucha	Microbiome balance	Medium (antioxidants)	High	Can vary (carbonation)
Herbal Teas	Symptom relief	Medium (curcumin, gingerol)	None	Excellent (calming)
Green Tea	Antioxidant boost	High (EGCG)	None	Can be moderate (caffeine)
Vegetable Smoothies	Nutrient-dense fiber	High (greens, ginger)	Optional (add kefir/yogurt)	Good (pre-digested)
Beetroot/Tart Cherry Juice	Antioxidant power	High (betalains, anthocyanins)	None	Excellent

What to Avoid: Drinks That Can Worsen Inflammation

Just as certain drinks can soothe the gut, others can irritate it and should be avoided, especially during a flare-up of intestinal inflammation. These include:

Caffeinated Drinks: Coffee and high-caffeine teas can stimulate gut motility and irritate the digestive tract, potentially worsening diarrhea and discomfort.
Alcohol: Alcohol is a known irritant to the gut lining and can increase intestinal permeability. During periods of inflammation, it can disrupt the gut barrier and alter the microbiome.
High-Sugar Drinks: Excessive sugar intake can promote inflammation and disrupt the gut microbiome. This includes sodas, concentrated fruit juices, and sweetened teas.
Carbonated Beverages: The bubbles in soda and other carbonated drinks can introduce excess gas into the digestive system, leading to bloating and discomfort.
Artificial Sweeteners: Some artificial sweeteners, such as sorbitol and sucralose, can trigger symptoms like diarrhea in people with sensitive digestive systems.

Conclusion

Managing intestinal inflammation involves a mindful approach to diet, and your choice of beverages plays a vital role. By incorporating soothing and nutrient-rich drinks like bone broth, probiotic-rich kefir or kombucha, and anti-inflammatory herbal teas or vegetable smoothies, you can provide your gut with the support it needs to heal. Maintaining adequate hydration with plain or warm water is also fundamental. Equally important is avoiding trigger beverages such as caffeine, alcohol, and high-sugar or carbonated drinks, which can worsen irritation. Listening to your body and consulting a healthcare professional for personalized advice is always recommended to ensure you choose the best options for your specific needs.

For more detailed information on managing gut health through diet, resources like the Crohn's and Colitis Foundation offer excellent guidance on IBD-friendly foods and drinks.(https://crohnsandcolitis.ca/Support-for-You/Information-and-Resources-Hub/Diet-and-Nutrition/IBD-Smoothie-Recipes-and-Guide)

Frequently Asked Questions

While no single drink works for everyone, bone broth is often cited for its potent ability to help repair the gut lining and reduce inflammation due to its collagen and amino acid content. However, herbal teas and probiotic drinks are also excellent choices depending on your specific needs.

It is generally recommended to avoid or significantly reduce coffee and other caffeinated drinks when experiencing intestinal inflammation. Caffeine can stimulate gut motility and irritate the digestive tract, potentially worsening symptoms like diarrhea.

The benefit of juices depends on the type. While vegetable-based juices (like beetroot or green juice) can be beneficial, many fruit juices contain high amounts of sugar and lack the fiber of whole fruits, which can worsen inflammation. Opt for vegetable-heavy blends or low-sugar fruit additions.

Probiotic drinks introduce beneficial bacteria that help balance the gut microbiome. A balanced microbiome is key to reducing inflammation, improving digestion, and restoring healthy gut function.

Herbal teas with soothing properties include ginger (reduces nausea), turmeric (anti-inflammatory), peppermint (eases cramps and bloating), and chamomile (calming effects). These are often caffeine-free and gentle on the stomach.

Yes, it is best to avoid or limit carbonated beverages, including soda and seltzer. The carbonation can introduce excess gas into the digestive system, leading to uncomfortable bloating and discomfort.

Yes, staying properly hydrated is fundamental. Adequate water intake supports the body's natural anti-inflammatory processes, helps regulate bowel movements, and supports overall gut health.