1. Healthy gut – key to digestion and immunity
The gut is one of the body's most sensitive organs. Any toxins or unsuitable foods can cause the digestive system to overreact, causing bloating, abdominal pain, indigestion or an imbalance in gut bacteria.
A balanced gut microbiome improves digestion, optimizes nutrient absorption, supports immunity, and plays an important role in mental and physical health. Some natural drinks can help restore the balance of the microbiome, reduce inflammation, and build a protective gut barrier.
2. The best drinks for the intestines
2.1. Water – the foundation of a healthy digestive system
You might be surprised to find that water tops the list of drinks that are good for your gut. However, water is the most "natural" beverage that helps maintain the living environment of beneficial bacteria. A 2024 study in iScience showed that drinking enough water helps balance the microbiome and boost gut immunity. When the body is dehydrated, bowel movements slow down, easily leading to constipation and imbalances in the gut microbiome.
2. 2. Ginger tea – aids digestion, reduces bloating
According to Toi, ginger tea may not be everyone's cup of tea, but it is very good for digestion. A 2023 Cureus study found that ginger significantly reduced symptoms of functional dyspepsia such as abdominal pain, bloating, and helped the stomach empty more quickly.
Drinking ginger tea every day can help improve digestion naturally.
Ginger tea – aids digestion.
2. 3. Green tea – nourishes beneficial bacteria
Green tea contains catechins, phenolics, and amino acids – compounds that promote the growth of beneficial bacteria while limiting harmful strains. A 2021 study in Molecules found that green tea also increases the production of short-chain fatty acids, an important metabolite in nourishing intestinal epithelial cells.
2.4. Fennel seed water – anti-inflammatory, protects intestinal mucosa
Fennel seeds are often overlooked, but they contain many active ingredients that are good for digestion. A 2022 study published in PLOS One noted that fennel seed water has anti-inflammatory properties, protecting the intestinal mucosa and improving the symptoms of irritable bowel syndrome (IBS).
2. 5. Kefir – a rich source of natural probiotics
Kefir is a fermented milk or water drink that is rich in beneficial bacteria. According to a 2019 study in Nutrients , drinking kefir for 12 weeks increased the number of Lactobacillus and Bifidobacterium – two groups of bacteria important for a healthy digestive system.
Kefir – a natural source of probiotics for a healthy digestive system.
2.6. Coconut water – replenishes electrolytes, supports microflora
Coconut water not only helps cool you down, but also provides many digestive benefits. According to a 2024 study in Clinical Digestive and Hepatology , coconut water helps regulate the gut microbiome, reduces inflammation, and provides a natural source of potassium for the body.
2.7. Sugar-free Kombucha – improves dysbiosis and detoxifies
Kombucha is a fermented drink made from tea, bacteria, and yeast. Unsweetened versions are a better choice for gut health. A 2023 study published in Critical Reviews in Food Science and Nutrition found that kombucha improved oxidative stress, inflammation, supported liver detoxification, and reduced gut dysbiosis.
2.8. Bone broth – rich in amino acids and minerals
Bone broth is rich in amino acids and minerals that are beneficial for the intestinal barrier. A 2025 study in the Journal of Gastrointestinal Science and Diseases found that bone broth improved inflammation in the intestinal lining and increased nutrient absorption.
2.9 . Psyllium husk in warm water – regulates peristalsis, balances microorganisms
Psyllium husk water is also ranked among the best drinks for gut health. A 2024 study in Gastroenterology found that psyllium husk helps regulate bowel movements, reduce inflammation, and promote a balanced microbiome.
These drinks are all natural, easy to consume options that have a long-term positive impact on gut health. Adding them to your daily diet can help support digestion, boost immunity, and improve quality of life.
Note: This article is for informational purposes only and is not a substitute for medical advice.
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