Gut-Friendly Drinks

Here are some drinks that can assist your gut health:

Kombucha

We love Kombucha, this if you are not familiar to it is a fizzy, slightly sour drink made from fermented tea. It’s packed with probiotics, which are good bacteria that help keep your gut healthy.

Kombucha can:

• Improve digestion
• Boost your immune system
• Help balance your gut bacteria

However, some kombucha can be high in sugar, so it’s best to choose low-sugar varieties or make your own at home.

Kefir

Kefir is a fermented milk drink that’s similar to yoghurt but in liquid form. It’s rich in probiotics and can help:

• Improve digestion
• Reduce bloating
• Boost your immune system

If you’re lactose intolerant, you can try water kefir, which is made with water instead of milk.

We have used the following kit to make water Kefir over and over and enjoy the ease of use and taste. Look out on our socials for me making this very soon!

https://www.amazon.co.uk/dp/B07FMB1HQN?tag=121dietitia0f-21&linkCode=ogi&th=1&psc=1

Bone Broth

Bone broth is made by simmering animal bones and connective tissue. It’s rich in nutrients that can help heal your gut lining.

Bone broth can:

• Reduce inflammation in your gut
• Improve digestion
• Support your immune system

It is worth pointing out if you overdo consuming this there can be negatives so do be careful:

Lead Contamination: Bone broth can contain elevated levels of lead, especially if made from bones of animals exposed to environmental pollutants. Consuming large amounts over time may pose health risks like lead poisoning.

Histamine Intolerance: Bone broth, especially when simmered for long periods, can be high in histamines. This may cause adverse reactions in individuals sensitive to histamine. We help many patients with Histamine issues and this one is off the menu!

Sodium Content: Many bone broths are high in sodium. Excessive sodium intake can be harmful, particularly for those with hypertension or heart conditions.

Green Tea

Green tea is packed with antioxidants the most well reported, Epigallocatechin gallate (EGCG), that can help reduce inflammation in your body, including your gut.

It can also:

• Improve digestion
• Boost your metabolism
• Support good bacteria in your gut

It’s worth mentioning that green tea also contains caffeine, so more is not always better. If over consumed you may experience irritability, insomnia, heart palpitations, and dizziness. Caffeine excess can cause nausea, vomiting, diarrhoea, headaches, and loss of appetite.

Ginger Tea

Ginger has been used for centuries to help with digestive issues. Compounds, such as gingerol, shogaols, zingiberene, and zingerone, are thought to offer antioxidant and anti-inflammatory health benefits.

Ginger tea can assist the gut to:

• Reduce nausea
• Help with bloating and gas
• Improve digestion

So easy to make and tastes delicious, even if you are not a hot drinks person.

Peppermint Tea

Peppermint tea is known for its soothing effects on the digestive system. It can:

• Reduce bloating and gas
• Help with indigestion
• Calm an upset stomach

Again a warning not to drink to excess as Peppermint can cause some side effects including heartburn, dry mouth, nausea, and vomiting. It can also interact with medications so do check first.

Water

While it might seem too simple, water is one of the best things you can drink for your gut health.

Staying hydrated helps:

• Keep things moving through your digestive system
• Prevent constipation
• Support the mucus lining in your intestines
• It also assists focus and mood to allow gut harmony further

Aim for at least 6-8 glasses of water a day. Drinks to Avoid Just as there are drinks that can help your gut, there are also drinks that can harm it.

Try to limit or avoid:

1. Sugary drinks: Too much sugar can feed harmful bacteria in your gut.
2. Alcohol: Excessive alcohol can disrupt your gut bacteria balance and irritate your gut lining.
3. Artificial sweeteners: Some studies suggest these might negatively affect gut bacteria.
4. Caffeine: While a little caffeine is okay for most people, too much can irritate your gut.

How to Incorporate Gut-Friendly Drinks into Your Diet Here are some tips for adding these drinks to your daily routine:

1. Start your day with a glass of water with a slice of lemon.
2. Replace your afternoon fizzy drink with kombucha.
3. Have a cup of Ginger tea instead of your second cup of coffee.
4. Try kefir as a post-workout drink.
5. Sip on homemade peppermint tea after meals to aid digestion.
6. Use bone broth as a base for soups and stews.

Remember, everyone’s gut is different, so what works for one person might not work for another. It’s important to listen to your body and notice how different drinks make you feel.

When to Seek Professional Help

While these drinks can support gut health, they’re not a cure-all. If you’re experiencing persistent gut issues like bloating, constipation, diarrhoea, or abdominal pain, it’s important to seek professional help.

This is where experts like me Gillian Killiner RD and my team at 121 Dietitian come in. As leading dietitians specialising in gut health, we can provide personalised advice tailored to your specific needs.

We can help you:

1. Identify potential food intolerances or sensitivities
2. Develop a personalised diet plan that includes gut-friendly drinks and foods
3. Recommend appropriate probiotic supplements if needed
4. Provide guidance on managing specific gut health conditions
5. Offer support and motivation as you make dietary changes

We at 121 Dietitian use evidence-based approaches to help you achieve optimal gut health. We understand that improving gut health is not just about following a list of “good” and “bad” foods and drinks, but about creating a sustainable, enjoyable eating and drinking pattern that works for you.

Improving your gut health can be as simple as changing what you drink. By incorporating gut-friendly drinks like kombucha, kefir, bone broth, and herbal teas into your diet, you can support your digestive system and overall health.

Remember, while these drinks can be beneficial, they’re just one part of maintaining good gut health. A balanced diet, regular exercise, good sleep habits, and stress management all play important roles too so we create personalised plans with all this included!

If you’re struggling with gut health issues or want personalised advice on improving your gut health through diet and lifestyle changes, consider reaching out to us here at 121 Dietitian. Our team of registered dietitians can provide the guidance and support you need to achieve optimal gut health.

GUT HEALTH COURSE!!

HOWEVER, if you are not sure and want to dip your toe in the water first!! Gillian Killiner has created a new Series called Invest in Your Health.

The first course available is the GUT HEALTH COURSE which provides:

• 12 expert-led video tutorials from Gillian Killiner RD
• Written guides, recipes, and shopping lists
• Self-paced modules, completed in the comfort of your home
• Step-by-step support, including an elimination and reintroduction phase

Remember…

Everyone’s gut is unique, so be patient with yourself as you make changes. Don’t hesitate to seek professional help if you need it. With the right approach and support, you can sip your way to better gut health and enjoy the many benefits that come with it.