Gut Health Drinks: Sipping Your Way to a Healthier Digestive System
Gut Health Drinks: Sipping Your Way to a Healthier Digestive System “Gut Health” drinks have been around for centuries and consumed as part of everyday intake in many cultures! However, with the focus and extensive research into the gut flora, these drinks have now been targeted and promoted as gut drinks!! We love all things gut so we thought you might like to read more about these “gut drinks” and see if they may assist you! We’ll also discuss how gut experts like me, Gillian @ 121 Dietitian can help you choose the best drinks for your gut health. Why is Gut Health Important? Before we dive into gut health drinks, let’s quickly recap why gut health matters. Your gut is like a busy motorway inside your body, and just like a motorway needs proper maintenance, your gut needs the right fuel to keep it running smoothly. One way to support your gut health is through what you drink. Your gut does more than just digest food. It plays a crucial role in: Supporting your immune system Producing vitamins Regulating your mood Helping with weight management Keeping your skin healthy When your gut is happy, you’re more likely to feel good overall. That’s why it’s important to take care of it, and one easy way to do that is through what you drink. 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: Sugary drinks: Too much sugar can feed harmful bacteria in your gut. Alcohol: Excessive alcohol can disrupt your gut bacteria balance and irritate your gut lining. Artificial sweeteners: Some studies suggest these might negatively affect gut bacteria. 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: Start your day with a glass of water with a slice of lemon. Replace your afternoon fizzy drink with kombucha. Have a cup of Ginger tea instead of your second cup of coffee. Try kefir as a post-workout drink. Sip on homemade peppermint tea after meals to aid digestion. 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
