22 Gut Healing Drinks For A Healthy Gut [#1 Will Surprise You]

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

gut healing drinks

More than 2,000 years ago, the father of modern medicine, Hippocrates, said that “all disease begins in the gut.” In recent years, research seems to have proven the importance of a healthy gut for overall health and well-being.

A balanced gut flora is truly the key to a healthy life. On the contrary, a disbalance in the good and bad bacteria of the gut can wreak havoc inside the body. Starting from a myriad of digestive issues, skin issues, and compromised immunity to heart as well as brain health, everything pays the price of an unhealthy gut. Therefore, it’s very important to maintain a healthy gut or reset an unhealthy gut.

Here are some of the most amazing gut healing drinks that can make your gut happy and help you with all your digestive concerns.

Why Are Drinks Just as Important as Food?

We have all heard that “we’re what we eat”. Well, this doesn’t mean we’re not what we drink. Jokes apart. On average, an individual gulps down 15-20 liters (4-5 gallons) of liquids in a week in different forms.

Depending upon individual preferences, the quantity of these drinks, including water, smoothies, kombucha, etc., may differ from person to person. However, isn’t it obvious that the gallons of liquids that we consume besides food contribute to the functioning of our bodies as much as food?

There are hundreds of options when it comes to beverages, but making a wise choice can help heal or maintain a healthy gut. But when there are drinks that can make your gut healthy, as well as drinks that can make it even worse, it’s a bit confusing to make the right choice. Isn’t it?

Therefore, in this blog, we have enlisted 22 healthy drinks that help with digestion and improve gut health.

22 Drinks for a Healthy Gut

1. Water

You might have heard zillions of times that staying hydrated is very important. Well, guess what? Yes, it is! This most basic drink is the best digestive aid you can opt for.

man drinking water

Water is the major component of the digestive process and is required by the body in order to digest food effectively. Thus, drinking the right amount of water required by your body is very important. Along with this, water will help keep things moving and protect the intestines.

So, if you have ever thought about what to drink after a meal to help digestion, then know that the simplest or most basic choice is sometimes the best choice!

2. L-glutamine Water

Research has shown that L-glutamine (an amino acid) benefits leaky gut syndrome. This is because L-glutamine has powerful anti-inflammatory properties. L-glutamine strengthens the gut lining and hence protects the integrity of the gut wall. Therefore, taking an L-glutamine supplement with water is the best drink for gut inflammation reduction and healing a leaky gut.

3. Coffee

Coffee, as you might have experienced, helps get things moving. This is because it acts as a stimulant for the digestive tract. Coffee works like a laxative and can regulate your bowel movement in the morning.

Therefore, taking a cup of coffee as a morning beverage does a favor to your digestive system and gut.

However, one thing to keep in mind is that too much caffeine can cause issues such as diarrhea or can hamper sleep. Thus, you should stick to no more than 1-2 cups of coffee a day. Furthermore, you can opt for decaffeinated coffee or organic coffee as a healthier choice.

4. Bone Broth

Bone broth contains glutamine, an amino acid that repairs and strengthens the gut lining. Therefore, drinking bone broth is especially good when dealing with conditions such as leaky gut, SIBO, or candida overgrowth. Bone broth is a good gut-healing drink as it also contains gelatin, which helps reduce inflammation in the gut.

broth in ceramic bowls with veggies and herbs beside it

5. Miso Soup

Miso soup is a great homemade probiotic drink to add to your routine. Miso contains the probiotic Aspergillus oryzae which helps deal with various digestive issues. Consuming miso soup also reduces the risk of inflammatory bowel disease.

Being a rich source of probiotics, miso soup improves gut health, treats intestinal disorders, and reduces inflammation. It can also support immune as well as heart health and is even said to fight infections. 

6. Kvass

Just like miso soup, kvass is also a fermented drink, which means it’s full of probiotics. Kvass is a traditional Russian beverage. It’s made of rye bread, flavored with fruits, mint, or berries. Besides containing good bacteria required in the gut, this drink also contains minerals and vitamins.

7. Milk Kefir

Kefir is also a fermented drink made of kefir grains. Milk kefir contains a lot of probiotic strains and thus can replenish good bacteria in the gut. Milk kefir is quite similar to yogurt in taste. The best part is it’s a more powerful probiotic than even yogurt. Kefir contains as many as 30 unique probiotics, the most found in any food or drink. Thus, kefir is an excellent beverage for gut and digestive health.

white liquid inside a jar with cloth cover

8. Water Kefir

There are two types of kefirs; milk kefir and water kefir. Water kefir is similar to milk kefir in benefits. But water kefir is a good alternative for those who are lactose intolerant. Water kefir is made of kefir grains, water, sugar, and fruits.

9. Apple Cider Vinegar Drink

You might know that apple cider vinegar offers a myriad of health benefits. Unpasteurized, non-filtered apple cider vinegar drink contains probiotics thus, it’s said to be good for gut health as well.

The acetic acid present in apple cider vinegar drinks is said to increase good bacteria and reduce bad bacteria in the gut.

10. Prune Juice

Prune juice is commonly a natural laxative with fiber and sorbitol. It relieves constipation and regulates bowel movements. Because of being a rich source of fiber, prune juice also helps maintain good bacteria and thus supports gut health.

11. Aloe Juice

Similar to prune juice, aloe juice is also a natural laxative. Aloe juice helps improve digestive health and reduce inflammation. By balancing gut flora, aloe juice maintains good gut health. Aloe vera juice is also good for preventing reoccurring ulcers and maintaining good gum health.

green juice in bottles

However, it should be consumed in small portions as it might cause diarrhea or digestive discomfort.

12. Kombucha

Kombucha is a popular fermented tea rich in probiotics and antioxidants. This beverage contains a high quantity of various probiotic strains, which makes it an amazing gut-healing drink. This drink can support good digestion, reduce inflammation, strengthen immunity, and aid weight loss.

13. Smoothies

Consuming smoothies rich in soluble and insoluble fibers can ease digestion and improve gut health. Sources of soluble fiber include nuts, seeds, fruits, and vegetables. Insoluble fiber is found in whole grains and in the skins of vegetables and fruits. Consuming a smoothie offering a good combination of soluble and insoluble fibers is an easy way to promote digestive health.

14. Chia Seed Tonic

Just like smoothies, chia seeds are also a good source of both soluble and insoluble fibers. Making a chia seed tonic and consuming it can keep the digestive tract healthy. Chia seeds are also rich in the antioxidant quercetin and thus can reduce the risk of many health concerns.

15. Ginger Tea

If you have ever wondered, “is ginger good for leaky gut?” Then the answer is yes!

tea with ginger and lemon in a small bowl

Ginger tea is a common natural home remedy used to combat stomachaches, bloating, nausea, cramping, and discomfort. Ginger tea can help you deal with indigestion and prevent heartburn and stomachaches. Due to the presence of compounds like shogaols and gingerols, ginger stimulates stomach contractions and emptying.

It’s also suggested that ginger can modulate the composition of gut bacteria. Drinking warm ginger tea after dinner will help soothe the GI tract and improve digestive health. 

16. Lemongrass Tea

Lemongrass tea has been used for decades in Chinese medicine for its anti-inflammatory properties. Due to the presence of a compound called citral, this non-caffeinated drink has some amazing health benefits. Drinking lemongrass tea helps relieve bloating, and constipation and helps soothe the stomach.

17. Peppermint Tea

Peppermint has been known for its antiviral, antibacterial, and anti-inflammatory properties for thousands of years. Peppermint tea is often used as a herbal tea to help relieve symptoms such as bloating, indigestion, and gas. It contains natural chemicals which prevent smooth muscles from contracting—this relieves spasms in the gut. This helps the digestive tract function better.

Consuming peppermint tea after meals can really help make your gut happy. This herbal tea will also protect your gut from many diseases.

18. Fennel Tea

Fennel is loaded with fiber which makes it an amazing drink for digestive health. It can help relieve constipation, bloating, gas, and stomach cramps. Fennel soothes the muscles of the gastrointestinal system and improves digestion. Thus, fennel tea is especially good for being consumed by those suffering from various conditions of the gastrointestinal system.

a cup of tea with teapot on a round wooden tray

19. Dandelion Tea

Dandelion tea helps relieve constipation and improves appetite. This is because dandelion helps maintain the proper flow of bile, which aids the digestive system. This herbal drink is also good for getting relief from bloating, constipation, and other digestive ailments. Dandelion tea also acts as a diuretic as it increases the output of urine.

20. Soybean Milk

Soybean milk has anti-inflammatory and antioxidant properties. It’s said that soy milk can even alter the composition of gut microbiota, which leads to improved gut health. In simple words, soy milk helps improve the digestive system by reducing the population of bad bacteria in the gut. Being rich in fiber, soy milk is an excellent natural prebiotic drink.

Soybean milk is also a great alternative to dairy milk for those suffering from lactose intolerance.

21. Red Wine

It might be surprising to hear, but researchers have found that people who drink red wine in moderation have better gut health. The research that was conducted in the United Kingdom showed that red wine drinkers had healthier levels of gut bacteria in comparison to those who drink other types of alcohol.

Even though red wine is associated with an increase in the diversity of gut microbiota and, in turn, a healthy gut, still, it’s important to note that consumption should be in moderation because all types of alcohol raise the risk of cancer.  

22. Celery Juice

Celery juice improves gut health as it has natural anti-inflammatory properties. Celery increases the production of stomach acid, which in turn aids digestion and offers relief from symptoms such as bloating, constipation, and stomach as well as other digestive issues. Celery contains plant compounds like pyrroloquinoline quinone (PQQ) and luteolin that reduce inflammation and restore gut health.

Celery juice is also said to work as a liver detox and heal chronic illnesses. However, it’s noteworthy that not everyone can tolerate celery juice. For people with a sensitive digestive system or those dealing with irritable bowel syndrome (IBS), it might cause bloating or other issues.

Here are some benefits of eating celery before bed.

Can You Heal a Damaged Gut?

Yes, you can heal a damaged or leaky gut. A leaky gut happens when intestinal permeability is increased, allowing potentially toxic substances into the bloodstream. The best approach to healing a leaky gut is by determining the underlying cause. However, making some changes to the diet is a natural and easy way to possibly fix the increased intestinal permeability.

woman in pain holding her tummy with both hands

If you’re dealing with a leaky gut, here’s a leaky gut shopping list to help you better deal with the condition. 

How Do You Repair a Damaged Gut?

Besides treating the underlying cause or any health-related conditions associated with the leaky gut. Making some dietary changes can also help repair the damaged gut.

These changes may include:

  • Having a low FODMAP diet
  • Adding probiotics to your diet
  • Adding prebiotics to your diet
  • Reducing the intake of sugars and fat
  • Reducing chronic stress and getting proper sleep
  • Having a balanced diet with all necessary micro and macronutrients

Some natural sources of probiotics and prebiotics include kefir, yogurt, bananas, kimchi, and berries. In addition to this, any inflammatory foods or foods that may trigger allergies, such as nuts, dairy, or gluten, should also be avoided.

How Do You Detox and Reset Your Gut?

If you want to detox and reset your gut faster, then check out this 3-day gut cleansing diet plan. Making dietary changes suggested in this protocol can help you heal your gut and achieve better overall health.

Related: Chlorella powder for detox


Overall, when we talk about gut-healing drinks, there are plenty of easy-peasy options to choose from. Thoughtfully incorporating these healthy drinks into your routine can make a substantial difference in gut health.

For example, you can take kefir as your on-the-go morning drink. You can have bone broth or smoothies on your mid-morning break. It can include celery juice or prune juice in your lunchtime. You can swap your regular tea or coffee with herbal teas such as fennel tea, dandelion tea, peppermint tea, or lemongrass tea. You can gulp some red wine, kombucha, or ginger tea at bedtime. Most importantly, don’t forget the most basic one! Yes, water!

Making these small changes to your daily routine can help you stay on top of your gut health game. After all, a healthy gut means a healthy you!

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