Good gut health is about more than just digestion. Healthy guts affect nutrient absorption, immune function, metabolism, and even emotional well-being. Symptoms of poor gut health include bloating, gas, constipation, abdominal distress, and bowel irregularity.
Although the term “gut cleanse” is often thrown around in the wellness community, it is important to understand that the human body has plenty of natural detoxification mechanisms, including the liver, kidneys, and digestive system. So while there are some drinks you can try to stimulate digestive function, keep you hydrated, and maintain a healthy gut microbiome, they could help your digestive system work more effectively. Instead of using extreme detoxification programs, which may put a lot of stress on the body and create longer-term health issues, consider trying some of these drinks daily and building towards an ongoing strategy for enhancing your gut health.
Here are 7 drinks that have the potential to help you naturally cleanse your gut and support digestive wellness.
1. Warm Lemon Water
One of the most basic beverages you can drink in the morning is warm lemon water.
You may not think about lemon water when you think of detoxing the body in a medical sense, but lemon water can support hydration, which is an important part of healthy digestion and regular bowel movements.
Benefits of drinking warm lemon water
- Promotes good hydration.
- It may help improve digestive function.
- Contains a good source of vitamin C.
- Encourages regularity with bowel habits.
How To Make Lemon Water?
Press the juice of half of a fresh lemon into one cup of warm water. Drink this on an empty stomach.
2. Ginger Tea
Ginger is known to support digestion. Studies show that ginger may help promote gastric emptying and reduce feelings of nausea and discomfort in the stomach.
Possible benefits of this drink can include
- Decreased bloating
- Improved digestive health
- Decreased nausea
- Contains anti-inflammatory properties
How to make your ginger tea?
Chop raw ginger into slices. Add ginger slices to hot water and boil on the stovetop for 5 to 10 minutes. Serve hot.
3. Triphala Water
Triphala, a traditional formulation in Ayurveda, is prepared from three fruits: amla (Indian gooseberry), haritaki (Chebulic myrobalan), and bibhitaki (Terminalia belerica).
In Ayurvedic practices, triphala has been used to improve digestive health, bowel regularity, and support overall gut function.
Potential Benefits Of Triphala Water
- Can help support healthy digestion
- May assist in maintaining bowel regularity
- Triphala is an excellent source of antioxidants
- May support all aspects of overall gut function
Preparation for Triphala Water
You can make triphala water by soaking ½ teaspoon of triphala powder in 8 ounces or approximately 1 cup of water overnight. Then strain the water after soaking and consume it first thing in the morning.
Note: Individuals who suffer from or are being treated for chronic illness or who are taking physician-prescribed medications should always consult with a doctor before using Ayurvedic supplements regularly.
4. Jeera Water
Jeera Water is made from cumin seeds and consumed as a traditional drink from India to assist with digestion.
Cumin grains have chemical compounds that can stimulate our digestive juices. Cumin, therefore, helps us to feel comfortably digested and free of gas after we eat.
Potential Benefits Of Jeera Water
- May support improved digestion
- May help alleviate symptoms of bloating
- May assist in promoting a healthy gut
- Simple to make at home
Preparation for Jeera Water
To make jeera water, boil 1 teaspoon of cumin seeds in a glass of water for 5 minutes. After boiling, allow the water to cool slightly before consuming it.
5. Aam Panna
Aam Panna is a popular North Indian summer drink made from the pulp of raw green mangoes. When prepared with minimal sugar, aam panna can be an excellent source of hydration, beneficial nutrients, and aid in improving digestion.
Benefits of Aam Panna
- Provides hydration
- Source of antioxidants
- May promote improved digestion
- Refreshing summer drink
6. Chia Seed Water
Chia seeds have a gelatinous characteristic when they absorb water. It is, therefore, a solid food where the plant fibers might promote digestive health.
Benefits of chia seed water
- Contains fiber and supports regular bowel movements
- Provides hydration support
- May contribute to gut health
Preparation for chia seed water: Soak 1 tbsp of chia seeds in a glass of water for 20-30 minutes before drinking.
7. Buttermilk
Buttermilk has been used in many Indian homes for generations as the traditional drink for digestion.
It has the ability to contain healthy microorganisms and help you maintain a balanced gut microbiome and improve digestion.
Potential Benefits of Buttermilk
- Contains probiotics
- May help reduce bloating
- Helps to maintain digestive comfort
- Helps maintain hydration
How to make buttermilk?
Take some plain yogurt and add in some ground cumin seeds, mint leaves and a pinch of black salt, blend.
Why Hydration Matters for Gut Health?
The underlying reason for many digestive issues is a lack of fluids.
Drinking plenty of water will:
- Make the stool softer
- Helps to absorb nutrients from food
- Help keep the bowels moving and
- Maintain the digestive system’s function.
Even the healthiest gut-friendly drinks will only work if they are accompanied by adequate daily hydration.
Foods to Pair With Gut-Friendly Drinks
A diet is balanced when it includes foods that are combined with the following gut-friendly beverages:
- Fruits
- Vegetables
- Whole grains
- Fermented food
- Legumes
- Nuts and seeds.
A balanced, fiber-rich diet helps nourish the beneficial bacteria that play an important role in maintaining gut health. If you’re feeling bloated, sluggish, or uncomfortable after a weekend of heavy eating, these 7 gut-friendly smoothies may help support digestion and leave you feeling refreshed.
Habits That Support a Healthy Gut
Lifestyles that promote a healthy gut include eating fiber rich food (fuel for healthy microbes), staying active (helps improve the digestion and bowel regularity), reducing the effects of stress (the gut/brain connection and digestive discomfort), getting sufficient sleep (to improve overall health and digestive health), and not eating an excess amount of ultra-processed foods (to support the diversity of the gut microbiome).
To further support digestive wellness, consider incorporating foods and beverages known to promote regular bowel movements and overall gut health. Read more about the top foods and drinks that help ease constipation and support gut health.
Myths associated with Gut Cleansing
| Myth 1: Detoxifying Drinks Can Eliminate Toxins
Both the liver and kidneys perform the detoxification of the body on their own; they can do so. Myth 2: You Have To Spend A Lot Of Money On Cleansing Many gut-friendly drinks can be easily made at home using common ingredients and are inexpensive. Myth 3: More Is Better There is a limit to how much of any gastric drink you should consume. |
Things You Should Keep In Mind
If you have any of these health issues, you should get a doctor’s advice before you start to drink some of the drinks listed below regularly:
- Diabetes
- Kidney disease
- GI Issues
- Pregnant/Breastfeeding women
- Currently taking prescription medications
Before you make any major changes to your diet, it’s wise to get individualized advice from your doctor who is familiar with your medical history.
In Summary
While no beverage can “clean” your gut in the same way many detox products claim to do, several digestive drinks will help to support your digestive system. These include warm lemon juice (for hydration), buttermilk (healthy and soothing), ginger tea (also a digestive aid), coconut water (provides hydration), kefir (improves digestion), aloe vera juice (helpful for digestion), chia seed water (very fibrous), and green tea (good for hydration).
To keep your gut healthy over time, it requires adding these drinks with high fiber foods, exercise regularly, drink enough water, reduce stress levels, and create daily healthy routines. Reaching good digestive health will take time and hard work; therefore, you must commit to the long haul instead of looking for a quick solution to achieve your goal.
FAQ
Q. What is the best drink for a healthy gut?
Buttermilk, kefir, and ginger tea are some of the most common drinks consumed to maintain digestive health.
Q. Can lemon water detox my gut?
Drinking lemon water promotes rehydrating your body and supports your digestion; however, lemon water itself does not medically detoxify your body.
Q. How often can I drink digestive drinks?
Most digestive drinks can commonly be consumed on a daily basis.
Q. Do probiotics help maintain a healthy gut?
Drinks that are high in probiotics, such as buttermilk and kefir, help maintain a healthy gut microbiome.
Q. Is chia seed water helpful for constipation?
The fiber in chia seeds may help you to promote bowel movement if you drink plenty of water.
Q. Is a detox drink necessary for cleansing my gut?
No. Your body has an internal mechanism for removing toxins by using its liver, kidneys, and intestines to get rid of waste effectively every day.
Q. Is there any food I should avoid for the good health of my gut?
People can help support their gut by avoiding ultra-processed food, consuming too much sugar, or drinking too many sugary drinks.
(The article is written by Deepa Sarkar, Senior Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)