9 Gut Friendly Drinks Recommended By Nutritionist
Dr. RITAKSHI, MD, Clinical Nutritionist
7/21/20252 min read
9 Gut-Healing Drinks
🌿 “Your gut is not just where digestion happens — it’s where health begins.”
When we think about improving digestion or supporting immunity, food is often the first thing that comes to mind. But as a clinical nutritionist, I’ve seen how much of an impact the right drinks can have on gut health.
Whether it’s soothing inflammation, boosting good bacteria, or improving bowel regularity — here are 9 drinks I personally recommend to nourish your gut and keep your microbiome in balance.
1. Chaas (Spiced Buttermilk) – India’s OG Probiotic
Chaas, made from diluted curd and blended with cumin, rock salt, and mint, is a natural probiotic drink that’s been a digestive hero in Indian households for centuries.
Rich in lactic acid bacteria, it supports microbial diversity and soothes an inflamed gut.
🔎 Best after meals or during hot weather to aid digestion and prevent bloating.
2. Kefir – A Fermented Powerhouse
Kefir is a more potent probiotic than yogurt, especially beneficial for people who are lactose-intolerant.
It contains multiple strains of bacteria and yeast that can support the gut lining, improve immunity, and reduce inflammation.
💡 Use it in smoothies or salad dressings for a tangy, probiotic boost.
3. Ginger Tea – Nature’s Digestive Tonic
Ginger tea helps stimulate digestion and reduce bloating. Its carminative properties also relieve gas and support motility, making it excellent for those with sluggish bowels.
🍋 Try it with lemon and a pinch of ajwain (carom seeds) for enhanced gut support.
4. Apple Cider Vinegar (ACV) Drink – A Gut Primer
ACV supports stomach acid production and digestive enzymes, especially beneficial before heavy meals.
It may also help manage blood sugar spikes and improve satiety.
🥄 Mix 1 tbsp ACV in warm water with a little honey. Sip 15 minutes before meals.
5. Beetroot Juice – A Natural Gut Detoxifier
Beetroot juice is rich in nitrates and polyphenols that enhance blood flow to the gut, support liver detox, and promote regularity.
🧃 Pair with orange juice or ginger to mellow the earthy taste.
6. Turmeric Milk (Golden Latte) – Anti-inflammatory Support
Curcumin, the star compound in turmeric, has potent anti-inflammatory and antioxidant effects.
Combined with milk and black pepper, it soothes the gut and can support healing of the gut lining.
🌙 Ideal before bedtime for its calming and digestive-supportive effects.
7. Prune Juice – Gentle Relief for Constipation
Naturally high in fiber and sorbitol, prune juice can ease constipation without creating dependency.
It’s gentle, effective, and suitable even for sensitive systems.
🧬 Just 100 ml a day can keep things moving naturally.
8. Kombucha – Fizzy Fermented Support
This tangy, effervescent drink is fermented with beneficial bacteria and yeast. It offers probiotics, B-vitamins, and digestive enzymes.
⚠️ Choose brands with minimal added sugar. Avoid if you have SIBO or histamine sensitivity.
9. Peppermint Tea – Calm for an Irritated Gut
Peppermint tea helps relax GI muscles, reduce bloating, and ease IBS symptoms. Its cooling properties make it an excellent post-meal drink.
🌿 Drink after lunch or dinner to support gut motility and ease indigestion.
🔍 Concluding Remark
There’s no “one-size-fits-all” miracle drink. But when chosen thoughtfully and used consistently, these gut-loving beverages can transform your digestion, mood, and immunity.
Pair these with:
Balanced, fiber-rich meals
Stress management
Regular movement
...and you’re on your way to creating a thriving inner ecosystem.
📩 Want personalized gut support?
I offer 1:1 consultations and tailor-made nutrition plans for:
Bloating & IBS
Acid reflux & GERD
Hormonal gut issues (like PCOS or hypothyroidism)
