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.”
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
“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.
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