Gut-Healing Teas & Drinks: Reduce Inflammation and Support Digestion
- Parita Joshi
- Apr 30
- 3 min read
A happy gut is the foundation of overall health, and what you drink can play a significant role in keeping your digestive system balanced and inflammation in check. Certain beverages, from herbal teas to probiotic-rich drinks, can help soothe digestion, support gut bacteria, and reduce bloating.
At Four Seasons Dietetics, we love simple, natural ways to improve gut health—so here are some of the best gut-friendly teas and drinks, plus easy recipes you can try at home!
1. Ginger & Turmeric Anti-Inflammatory Tea
Both ginger and turmeric have powerful anti-inflammatory and gut-soothing properties. Ginger helps with bloating, nausea, and indigestion, while turmeric supports gut microbiome balance and could reduce inflammation.
Ingredients:
1 tsp fresh grated ginger
½ tsp turmeric powder (or freshly grated turmeric)
1 cup hot water
1 tsp honey (optional) or sweetener of choice e.g. maple syrup (low FODMAP)
A squeeze of lemon
Method:
Add grated ginger and turmeric to a mug.
Pour hot water over them and let steep for 5 minutes.
Stir in honey and lemon, then enjoy!
Gut Benefits: Supports digestion, reduces bloating, and has anti-inflammatory effects.
2. Soothing Peppermint & Fennel Tea for Digestion
Peppermint is well-known for relieving bloating and soothing the gut, while fennel seeds add a lovely aromatic flavour.
Ingredients:
1 tsp dried peppermint leaves (or 1 peppermint tea bag)
½ tsp fennel seeds
1 cup hot water
Method:
Add peppermint leaves and fennel seeds to a mug.
Pour over hot water and let steep for 5–7 minutes.
Strain (if using loose leaves) and enjoy warm.
Gut Benefits: Relieves bloating, calms stomach discomfort, and eases digestive spasms.
3. Probiotic Kefir & Cinnamon Gut-Healing Smoothie
Kefir is a fermented milk drink rich in natural probiotics, which help support a healthy gut microbiome. Cinnamon adds anti-inflammatory properties and could aid digestion.
Ingredients:
½ cup plain kefir (or probiotic yogurt)
½ banana
½ tsp cinnamon
½ cup milk or milk alternative
1 tsp honey (optional)
Method:
Blend all ingredients until smooth.
Serve immediately and enjoy!
Gut Benefits: Provides live probiotics for gut balance, reduces inflammation, and supports digestion.
4. Kombucha & Berry Gut-Boosting Mocktail
Kombucha is a fermented tea rich in probiotics and antioxidants, making it an excellent gut-healthy alternative to sugary drinks or alcohol.
Ingredients:
1 cup plain kombucha
¼ cup fresh or frozen berries
½ cup sparkling water
Fresh mint leaves for garnish
Method:
Muddle the berries in a glass.
Add kombucha and sparkling water.
Stir gently, garnish with mint, and enjoy chilled.
Gut Benefits: Supports gut microbiome balance, aids digestion, and provides natural probiotics.
Alternatively, kombucha can be enjoyed on its own as a refreshing, slightly tangy drink that supports gut health, perfect for sipping chilled straight from the bottle or over ice.
5. Warm Lemon & Apple Cider Vinegar Tonic
Apple cider vinegar (ACV) contains acetic acid, which helps improve digestion and may support gut bacteria. Additionally, apple cider vinegar may help regulate blood sugar levels by improving insulin sensitivity and reducing post-meal blood sugar spikes. When paired with warm lemon water, it creates a gentle gut-boosting morning drink.
Ingredients:
1 tbsp raw apple cider vinegar
Juice of ½ lemon
1 cup warm water
1 tsp honey (optional)
Method:
Mix all ingredients in a mug.
Stir well and sip slowly.
Gut Benefits: Stimulates digestion, supports gut bacteria, regulates blood sugar levels and may help with acid reflux.
Final Thoughts
Your gut works hard every day, and small changes—like choosing gut-friendly drinks—can have a large impact on digestion, bloating, and inflammation.
Looking for more ways to improve your gut health? Book a consultation with us at Four Seasons Dietetics for personalised nutrition support.
Warm regards, The Team at Four Seasons Dietetics
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