8 gut-friendly drinks that may improve digestive health

The foods and drinks you consume can have a significant impact on your digestive system. While eating enough fibre is one of the best ways to support gut health, certain beverages may also help maintain a healthy balance of beneficial bacteria. Many so-called functional drinks contain probiotics, prebiotics or plant compounds that may aid digestion, support the gut microbiome and promote overall wellbeing.

Here are eight drinks that may be worth adding to your routine.

Fermented drinks rich in probiotics

Kefir

Kefir is a cultured dairy drink that naturally contains a diverse range of probiotic bacteria. These beneficial microbes help maintain a healthy gut microbiome, which plays a key role in digestion and immune function.

Because kefir undergoes fermentation, it also contains compounds that may help limit the growth of harmful bacteria in the digestive tract. Traditional kefir made with live kefir grains may offer a wider variety of probiotics than some commercially produced versions.

Kombucha

Kombucha is made by fermenting tea with a culture of bacteria and yeast, creating a lightly sparkling drink that contains probiotics and antioxidant-rich plant compounds.

Tea polyphenols found in kombucha may help nourish beneficial gut bacteria while also protecting cells from oxidative stress. However, nutritional quality varies between brands, so it's best to choose products with little or no added sugar.

Drinks that may improve digestion

Prune juice

Prune juice has long been used as a natural remedy for constipation. It contains sorbitol, a naturally occurring sugar alcohol that helps draw water into the intestines, making stools easier to pass.

The juice also provides small amounts of fibre and polyphenols, which may further support digestive health. Because of its natural laxative effect, it is best consumed in moderation.

Ginger and lemon tea

A warm cup of ginger and lemon tea can be a soothing choice for people experiencing digestive discomfort. Ginger has been widely studied for its ability to ease nausea, reduce bloating and support normal stomach emptying.

Meanwhile, lemon adds flavour and vitamin C, making this drink a refreshing option after meals.

Drinks that feed healthy gut bacteria

Prebiotic sodas

Unlike probiotic drinks, prebiotic beverages contain fibres that serve as food for beneficial bacteria already living in your gut. Ingredients such as chicory root fibre and inulin are commonly added to these drinks.

Many prebiotic sodas also contain less sugar than regular fizzy drinks, making them an appealing alternative. However, increasing prebiotic fibre too quickly may lead to temporary gas or bloating, so it's best to introduce them gradually.

Apple cider vinegar drink

Apple cider vinegar has gained popularity for its potential digestive benefits. It contains acetic acid, which researchers believe may help support a healthier balance of gut bacteria and improve digestion by increasing stomach acidity.

Since undiluted apple cider vinegar is highly acidic, mix one or two tablespoons with a glass of water before drinking to help protect your teeth and throat.

Nutrient-rich drinks that may benefit the gut

Turmeric latte

Golden milk, or a turmeric latte, combines turmeric with milk and warming spices. Its key active compound, curcumin, is recognised for its anti-inflammatory and antioxidant properties.

Although research is still developing, some evidence suggests curcumin may help support the gut microbiome and reduce inflammation linked to digestive disorders.

Bone broth

Bone broth is prepared by slowly simmering bones and connective tissue, producing a drink rich in amino acids such as glutamine and glycine.

These nutrients may help maintain the integrity of the gut lining while supporting digestive health. Bone broth also supplies minerals including calcium, magnesium and phosphorus, making it a nourishing addition to a balanced diet.

Choosing the right functional drink

Not every functional beverage delivers the same nutritional value. Before adding one to your daily routine, consider a few key factors:

• Choose drinks with minimal or no added sugar whenever possible.
• Look for probiotics or prebiotic fibres if supporting the gut microbiome is your goal.
• Introduce probiotic and fibre-rich drinks gradually to reduce the risk of bloating or digestive discomfort.
• Remember that no single drink can replace a balanced diet rich in vegetables, fruits, whole grains and other fibre-rich foods.

Functional drinks can complement a healthy lifestyle, but they work best when paired with nutritious eating habits, regular physical activity and adequate hydration.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.