Best Drinks for Gut Health: 6 Tasty Options
Health ConditionsDigestive Health

6 Best Drinks for Gut Health

Fermented drinks like kefir can help healthy bacteria flourish in the gut, according to experts.
6 Best Drinks for Gut Health
Everyday Health
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Published on July 9, 2025
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When it comes to physical and mental health, think of your gut as a shortcut. When you support your digestive health in meaningful ways, it can have profound ramifications, such as boosted immunity, improved mood, and not surprisingly, better digestion.

“Having diverse bacterial strains in the gut is important for supporting your gut microbiome,” says Ashley Baumohl, RD, a registered dietitian for the division of gastroenterology at Lenox Hill Hospital in New York City. “Incorporating more gut healthy options, such as certain beverages, can help with not only increasing your beneficial bacteria but also give you vitamins and minerals along the way.”

Similar to foods that support gut health, drinks that make your microbiome happy are often fermented, since that process helps beneficial bacteria thrive and multiply. And just as with probiotic-rich foods (foods containing beneficial bacteria), it’s important to ramp up slowly, says Adiana Castro, RDN, a registered dietitian specializing in gut health and the owner of Compass Nutrition in New York City.

“Increasing your fermented drink consumption too quickly can lead to digestive upset, so always begin with just 1 or 2 ounces per day and gradually increase to 4 to 6 ounces as your body gets used to these drinks,” Castro says. “It’s worth the effort. No single drink is a magic cure for digestive issues, but adding these drinks to your routine may support a more resilient gut.”

Here are six gut-friendly drinks to consider during your next trip to the grocery store.

Illustrative graphic titled Best Drinks for Gut Health shows kefir, pomegranate juice, bone broth, water kefir, tart cherry juice and beet kvass. Everyday Health logo.
These six drinks have a myriad of gut health benefits.Everyday Health
   Poll

What is the primary benefit you look for in a beverage?

1. Kefir

Although it may have the same taste and consistency as yogurt with some milk added to thin it out, dairy-based kefir uses a different fermentation approach, with specialized “grains” that contain bacteria and yeast. These turn the sugar in milk — called lactose — into lactic acid. That not only boosts the beneficial bacteria in the drink but also results in a slightly fizzy texture and mildly sour tang (unless it’s sweetened with fruit juice).

“Because the lactose in milk is changed into lactic acid in the kefir fermentation process, it makes the drink significantly lower in lactose, making it a great option for those with lactose intolerance,” says Adrian Hernandez, RDN, a registered dietitian who specializes in gastrointestinal and autoimmune issues at AEH Nutrition in Washington, DC.

He adds that the bacteria found in kefir have been studied in the past for their beneficial effects on multiple health conditions, including inflammatory bowel disease, diabetes, and cancer.

2. Water Kefir

Not a fan of dairy, or don’t tolerate it well? There’s an alternative to regular kefir called water kefir, often found among the refrigerated drinks in food co-ops and some grocery stores. The drink is made with water kefir grains — a culture of bacteria and yeast — which are added to sweetened water, fruit juice, or coconut water, says Castro.

“The sugars are consumed during fermentation, resulting in a mildly sweet, bubbly drink that’s caffeine-free and vegan-friendly,” Castro says. “Water kefir contains beneficial strains of bacteria that can help strengthen the microbiome and support digestive health, while also potentially giving you a gentle energy boost.”

3. Beet Kvass

Beet kvass is a savory, fermented beverage that originated in Eastern Europe and is made with beets, sea salt, and water, says Castro.

“As the mix ferments, it develops beneficial probiotics that support a healthy microbiome,” she says. “Beets themselves are rich in betalains, powerful antioxidants that may help reduce inflammation in the digestive tract.”

Another bonus: Beets are rich in potassium, which supports healthy muscle function in the digestive system, as well as magnesium, a mineral linked to stress regulation.

 Considering that chronic stress can lead to poor gut health, drinking your way to a calmer day can be a big deal.

4. Bone Broth

Unlike a standard broth or soup stock that’s made from meat and vegetables and simmered for a short time, bone broth uses mainly animal bones (as the name implies) and is cooked for a longer time. The lengthy simmer session results in the bones releasing their minerals and collagen, a protein found in connective tissue that’s been shown to support the repair and integrity of the gut lining.

“Bone broth is a nutrient-dense, gut-soothing option, especially for those with sensitive stomachs,” says Castro. “Simmered for at least eight hours, it becomes rich in amino acids, along with key minerals such as calcium, phosphorus, potassium, magnesium, and zinc. The amino acid glutamine, in particular, is known for its anti-inflammatory properties and role in maintaining intestinal barrier function, which is crucial for reducing gastrointestinal symptoms and improving digestion.”

5. Pomegranate Juice

Pomegranates are rich in polyphenols and antioxidants like vitamin C and E that fight free radicals, which are unstable oxygen molecules that damage cells, says Hernandez. Free radicals can impact tissue and cells throughout the body, including the gut, where they can negatively affect the lining of the digestive tract.

“When polyphenols are fermented in the gut, they produce short-chain fatty acids that minimize free radical effects,” he says. “That leads to a stronger intestinal barrier and lower inflammation. Plus, pomegranate juice is absolutely delicious and makes the perfect addition to any mocktail.”

6. Tart Cherry Juice

Similar to pomegranate juice, tart cherry juice (not the super sweetened version) is also rich in polyphenols, including anthocyanins, and has antioxidant and anti-inflammatory benefits.

 Anthocyanins also promote the production of short-chain fatty acids, which are beneficial for gut health.

“This type of juice [contains] nutrients like vitamin A and iron, which are important in supporting a healthy gut microbiome,” says Hernandez. For example, research suggests that there may be a link between iron deficiency and intestinal inflammatory diseases, in part because low iron may negatively impact the immune system.

The Takeaway

  • The beneficial bacteria that live in your gut can affect your digestive function, immunity, and emotional health, as well as your overall health, so supporting them through what you eat and drink is crucial.
  • There are certain beverages that help beneficial bacteria thrive and multiply, which in turn can support gut health.
  • When adding fermented drinks into your daily mix, start with small amounts and increase your intake gradually to prevent issues like bloating and discomfort.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  5. Hatmal MM et al. Exploring the Influence of Culture Conditions on Kefir’s Anticancer Properties. Journal of Dairy Science. May 2018.
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  7. Rahimi P et al. Betalains, the Nature-Inspired Pigments, in Health and Diseases. Critical Reviews in Food Science and Nutrition. 2019.
  8. Beets, Raw. USDA FoodData Central. April 18, 2024.
  9. Potassium. MedlinePlus. June 20, 2024.
  10. Pickering G et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. November 2020.
  11. Leigh SJ et al. The Impact of Acute and Chronic Stress on Gastrointestinal Physiology and Function: a Microbiota–Gut–Brain Axis Perspective. The Journal of Physiology. September 2023.
  12. Why Bone Broth Is Good for You (and How to Make It). Cleveland Clinic. August 16, 2024.
  13. Deters BJ et al. The Role of Glutamine in Supporting Gut Health and Neuropsychiatric Factors. Food Science and Human Wellness. March 2021.
  14. Brown K et al. Free Radicals and Gastrointestinal Disorders. Systems Biology of Free Radicals and Antioxidants. January 2014.
  15. Traustadóttir T et al. Tart Cherry Juice Decreases Oxidative Stress in Healthy Older Men and Women. The Journal of Nutrition. October 2009.
  16. Kapoor P et al. Effect of Anthocyanins on Gut Health Markers, Firmicutes-Bacteroidetes Ratio and Short-Chain Fatty Acids: A Systematic Review via Meta-Analysis. Scientific Reports. January 31, 2023.
  17. Yilmaz B et al. Gut Microbiota and Iron: The Crucial Actors in Health and Disease. Pharmaceuticals. October 2018.
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