12 Homemade Gut Health Drinks to Keep Your Gut Healthy (Recipes included)

Blog Highlight - Discover 12 delicious homemade gut health drinks to maintain optimal gut health. Explore recipes for nourishing beverages packed with probiotics & nutrients.

“The road to health is paved with good intestines!”

Maintaining gut health is essential for overall well-being. This is because our digestive system acts as the foundation for the overall health of our body. And a balanced gut contributes to digestion, immunity, and even mental health.

Thus, we should strive to take care of our gut health by incorporating foods that are beneficial for our digestive system. And, although there are many supplements and probiotic-rich foods available, homemade gut health drinks offer a natural and delicious way to support your digestive system.

This is why in this blog we shall discuss the 12 easy and simple recipes to stir up some delicious homemade gut health drinks that you can prepare at home.

What Is Gut Health?

The meaning of gut health simply means taking care of our digestive system or our gastrointestinal tract. It involves maintaining a healthy amount of gut bacteria, which is the good bacteria present in our digestive tracts that help to break down food. The gut bacteria refers to the diverse community of microorganisms, including bacteria, fungi, viruses, and archaea, that reside within our digestive system.

Good Gut Health Can Have Many Benefits, Including

1. Digestion and Nutrient Absorption

Gut bacteria help in breaking down complex carbohydrates, fibers, and other components of food that the human body cannot break down on its own. They produce enzymes that aid in the digestion of these substances and release nutrients that are then absorbed by our body.

2. Mood regulation

We have something in our bodies called the gut-brain axis. It is a communication network channel between our brain and gut which is bi-directional. This helps to regulate our mood and emotions. The gut microbiome produces neurotransmitters such as serotonin, often referred to as the "happy hormone," which influences mood, anxiety, and stress levels.

3. Immune System Regulation

The gut microbiome plays a vital role in training and modulating the immune system. It helps distinguish between harmful pathogens and beneficial microbes This builds up our immune tolerance and defense against infections.

4. Metabolism and Energy Regulation

Certain gut bacteria are involved in regulating metabolism and energy balance. Imbalances in the gut microbiome composition have been linked to conditions such as obesity and metabolic syndrome.

5. Synthesis of Vitamins and Short-Chain Fatty Acids

Gut bacteria produce vitamins such as B vitamins and vitamin K, which are essential for various physiological processes. Additionally, they ferment dietary fibers to produce short-chain fatty acids (SCFAs), which have numerous health benefits like supporting gut integrity and reducing inflammation.

Thus, as you can see, gut health benefits not only our digestion but also affects various aspects of our physical and mental health. 

Enhancing Gut Well-Being – How Gut Health Drinks Can Make a Difference

When it comes to maintaining gut health, the food that we eat plays an important role, along with certain beverages.

Drinks aimed at improving gut health typically contain ingredients that nourish beneficial gut bacteria, help support digestion, and also reduce inflammation. These beverages often leverage the power of probiotics, prebiotics, and other gut-friendly ingredients to promote a balanced gut microbiome.

5 Types Of Beverages That You Can Have To Improve Your Gut Health

1. Probiotic Beverages

Drinks like kombucha, water kefir, and milk kefir contain probiotics—beneficial bacteria supporting gut health by replenishing and diversifying the microbiome. Probiotics aid digestion, boost immunity, and reduce inflammation, promoting overall gut health.

2. Fermented Drinks

Kvass, beet kvass, and ginger beer undergo fermentation, enhancing their nutritional value and introducing probiotic microbes. Fermented drinks are easily digestible and provide beneficial compounds like organic acids, enzymes, and vitamins, contributing to a healthy gut microbiome and improved digestion.

3. Prebiotic Beverages

Drinks with prebiotic ingredients like chicory root, acacia fiber, and inulin nourish beneficial gut bacteria, enhancing gut barrier function and promoting regular bowel movements. Prebiotic beverages support gut health by promoting the growth and activity of probiotic microbes.

4. Herbal Teas

Ginger tea, peppermint tea, and chamomile tea possess digestive properties that soothe the digestive tract, reduce discomfort, and promote relaxation. Herbal teas like ginger and peppermint may alleviate symptoms of conditions like IBS, contributing to overall gut well-being.

5. Hydration Drinks

Infused water, coconut water, and electrolyte beverages support hydration and electrolyte balance, crucial for proper digestion and gut function. Adequate hydration facilitates nutrient transport, waste elimination, and maintains gut lining integrity, promoting optimal gut health.

These are some drinks to improve gut health that you can make at home.

Now, let’s get to the fun part! Let’s look at some easy recipes for gut health that you can prepare at home.

12 Homemade Gut Health Drink Recipes That Can Contribute To A Healthy Gut.

Check out these super-easy and simple gut health drinks that you can prepare at home, with just a few ingredients that you can get in the local bazaar or supermarket.

1. Probiotic Berry Smoothie

Ingredients

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 cup milk kefir
• 1 tablespoon honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract (optional)

Instructions

• In a blender, combine the mixed berries, milk kefir, honey or maple syrup, and vanilla extract.
• Blend until smooth and creamy.
• Pour into glasses and enjoy immediately.

This delicious smoothie combines the probiotic benefits of milk kefir with the antioxidants and fiber found in mixed berries. Probiotics support gut health by replenishing beneficial bacteria, while berries provide nutrients that promote digestion and overall well-being.

2. Ginger Turmeric Kombucha

Ingredients

• 1 bottle of plain kombucha
• 1-inch piece of fresh ginger, thinly sliced
• 1 teaspoon ground turmeric
• Honey

Instructions

• Pour the plain kombucha into a glass jar.
• Add the sliced ginger and ground turmeric to the jar.
• Stir well to combine.
• Optionally, add honey for sweetness.
• Cover the jar with a lid and let it sit at room temperature for 1-2 days to allow the flavors to infuse.
• Once infused, strain the kombucha to remove the ginger slices and turmeric powder.

Ginger and turmeric are known for their anti-inflammatory properties. Thus, this kombucha recipe is delicious and beneficial for gut health. The probiotics in kombucha combined with the anti-inflammatory effects of ginger and turmeric can support digestive health and reduce inflammation in the gut.

3. Fermented beet water (Beetroot Kanji)

Ingredients

• 2-3 medium beets, peeled and chopped
• 1 tablespoon sea salt
• Filtered water

Instructions

• Place the chopped beets and sea salt in a clean glass jar.
• Fill the jar with filtered water, leaving about an inch of space at the top.
• Cover the jar with a clean cloth or towel and secure it with a rubber band.
• Let the jar sit at room temperature for 3-5 days to ferment.
• Once fermented, strain the liquid into another clean jar, discarding the beets.
• Store the beet kvass in the refrigerator.

Fermented beetroot water is a traditional fermented drink rich in North India and is filled with probiotics and nutrients. The fermentation process breaks down the sugars in beets, resulting in a tangy, slightly sour beverage that improves gut health.

4. Lemon Ginger Water Kefir

Ingredients

• 4 cups water kefir
• 1 lemon, juiced
• 1-inch piece of fresh ginger, thinly sliced

Instructions

• In a large glass jar, combine the water kefir, lemon juice, and sliced ginger.
• Stir well to mix the ingredients.
• Cover the jar with a lid and let it sit at room temperature for 24-48 hours to infuse the flavors.
• Once infused, strain the water kefir to remove the ginger slices.
• Transfer the infused water kefir to bottles and refrigerate until chilled.

This refreshing drink combines the probiotic benefits of water kefir with the detoxifying properties of lemon and the anti-inflammatory effects of ginger. Lemon ginger water kefir aids digestion and supports immune function.

5. Rice kanji

Ingredients

• 1 cup rice (any variety)
• 8 cups water
• 1 teaspoon salt

Instructions

• Rinse the rice thoroughly under cold water until the water runs clear.
• In a large pot, combine the rinsed rice and water.
• Bring the mixture to a boil over medium-high heat and then reduce the heat. Stir continuously for 45 mins – 1 hour
• Once the rice is cooked and the mixture has thickened, add salt to taste and stir well to combine

Rice kanji is a traditional South Indian dish that is beneficial for our gut health due to the fermented rice. It is also a satisfying meal that you can have at any time of the day.

6. Homemade buttermilk

Ingredients

• 2 cups plain yogurt
• 2 cups water
• Salt, to taste
• Fresh coriander leaves, chopped (optional, for garnish)

Instructions

• In a blender, combine the plain yogurt and water.
• Blend until smooth and well combined.
• Add salt to taste and blend again briefly.
• Pour the buttermilk into glasses and garnish with chopped coriander leaves, if desired.

Buttermilk, also known as chaas or moru, is a traditional Indian drink that is great for our gut health. Buttermilk contains loads of healthy probiotics which maintains the count of good bacteria in our gut.

7. Peppermint Tea

Ingredients

• 1 tablespoon dried peppermint leaves or 5-6 fresh peppermint leaves
• 1 cup water
• Honey or sugar, to taste (optional)

Instructions

• Bring the water to a boil in a small saucepan.
• Add the dried or fresh peppermint leaves to the boiling water.
• Remove the saucepan from the heat and cover with a lid.
• Let the peppermint leaves steep in the hot water for 5-10 minutes.
• Strain the tea into a cup and sweeten it with honey or sugar if you want a sweet taste.

Peppermint tea is a popular herbal infusion and it is often consumed after meals to aid digestion and freshen the breath. Peppermint tea contains menthol which is known for its calming effect on the digestive tract. Menthol is also effective in alleviating symptoms of indigestion, bloating, and gas.

8. Turmeric Milk

Ingredients

• 1 teaspoon ground turmeric
• 1 cup milk (dairy or plant-based)
• Honey for a sweet taste

Instructions

• Heat the milk in a small saucepan over medium heat until it begins to simmer.
• Add the ground turmeric to the simmering milk and stir well to combine.
• Continue to heat the turmeric milk for another 2-3 minutes, stirring occasionally.
• Remove the saucepan from the heat and let the turmeric milk cool slightly.

Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant effects. This turmeric milk supports gut health by soothing the digestive tract and relieving symptoms of bloating and indigestion.

9. Cumin water

Ingredients

• 1 teaspoon whole cumin seeds
• 1 cup water

Instructions

• Bring the water to a boil in a small saucepan.
• Add the whole cumin seeds to the boiling water.
• Reduce the heat to low and let the cumin seeds simmer in the water for 5-10 minutes.
• Remove the saucepan from the heat and let the cumin-infused water cool slightly.
• Strain the cumin seeds and pour the infused water into a cup.

This is a simple drink you can prepare at home for your gut health. Cumin contains compounds that stimulate the production of digestive enzymes. This helps in digestion and reduces bloating and gas.

10. Amla water

Ingredients

• 1 tablespoon amla powder or 1 fresh amla fruit, sliced
• 1 cup water
• Honey or jaggery, to taste

Instructions

• In a small saucepan, combine the water and amla powder or sliced amla fruit.
• Bring the mixture to a boil over medium heat.
• Reduce the heat to low and let the amla simmer in the water for 5-10 minutes.
• Remove the saucepan from the heat and let the amla-infused water cool slightly.
• Strain the mixture to remove any solids.
• Sweeten with honey or jaggery and serve in a glass

This amla-infused water is a simple and refreshing beverage that has a high vitamin C content. This makes it beneficial for gut health as it helps protect the digestive tract from oxidative damage. It also supports the growth of beneficial gut bacteria.

11. Celery juice

Ingredients

• 4-5 stalks of celery

Instructions

• Wash the celery stalks thoroughly under cold water to remove any dirt or debris.
• Trim off the leafy tops and the base of each stalk.
• Chop the celery stalks into smaller pieces to fit into your juicer.
• Feed the celery pieces through a juicer, extracting the juice.
• Once all the celery has been juiced, pour the juice into a glass.

Celery juice is believed to have anti-inflammatory properties and may help support digestion by stimulating stomach acid production and reducing bloating and indigestion.

12. Triphala infused water

Ingredients

• 1 teaspoon Triphala powder
• 1 cup water

Instructions

• Heat the water in a small saucepan until it reaches a gentle simmer.
• Remove the saucepan from the heat and add the Triphala powder to the hot water.
• Stir the mixture well to dissolve the Triphala powder.
• Let the Triphala-infused water steep for 5-10 minutes to allow the flavors to infuse.
• Strain the infused water to remove any residue.
• Transfer the strained water to a glass and allow it to cool slightly.

There is a mention of Triphala in our ancient Ayurvedic texts as a known medicine for gut health. Drinking Triphala-infused water regularly may aid in detoxification, improve gut health, and boost overall well-being.

Bonus: Cinnamon Lassi!

Ingredients

• 1 cup plain yogurt
• 1/2 cup milk
• 2 tablespoons honey
• 1/4 teaspoon ground cinnamon (optional)
• Ice cubes (optional)
• Chopped pistachios or almonds, for garnish (optional)

Instructions

• In a blender, combine the plain yogurt, milk, honey or sugar, and ground cinnamon.
• Blend the ingredients until smooth and creamy.
• Taste the lassi and adjust the sweetness according to your preference by adding more honey
• You can also add ice cubes to the blender if you like your lassi cold.
• Pour the lassi into glasses and garnish with chopped pistachios or almonds, if desired.

Lassi is beloved for its creamy texture, tropical flavor, and cooling properties, making it the perfect drink to enjoy during hot summer days. This lassi drink combines the benefits of probiotics from yogurt and the anti-inflammatory properties of cinnamon to make the perfect tasty drink for your digestive well-being.

Maintaining Your Gut Health Naturally

If you are wondering, “How to improve gut health naturally in India”, we have you covered. Read on to find tips to maintain your gut health on a daily basis.

1. Eat a Diverse Diet

Incorporate a wide variety of whole foods into your diet, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Aim to include foods rich in fiber, prebiotics, and probiotics to nourish and diversify your gut microbiome.

2. Limit Processed Foods

Minimize consumption of processed and refined foods, which are often low in fiber and high in sugar, unhealthy fats, and artificial additives. These foods can disrupt gut health and contribute to inflammation and digestive issues.

3. Stay Hydrated

Drink plenty of water throughout the day to support hydration and digestive function. Proper hydration helps maintain the mucosal lining of the intestines and facilitates the movement of food through the digestive tract.

4. Manage Stress

Chronic stress can negatively impact gut health by altering the composition of the gut microbiome and increasing inflammation in the body. Thus, you should indulge in stress management techniques like yoga and meditation.

5. Prioritize Sleep

Aim for 7-9 hours of quality sleep each night to support gut health and overall well-being. Poor sleep habits can disrupt circadian rhythms and alter gut microbiota composition.

6. Hormones & Their Impact On Your Gut Health

Fluctuations in estrogen levels can disrupt digestion, affecting gut health. To balance estrogen, incorporate cruciferous vegetables, mushrooms, red grapes, flaxseeds, fatty fish, and whole grains into your diet. Healthy fats, hydration, and an active lifestyle support hormonal equilibrium.

Final thoughts

Incorporating these homemade gut health drinks into your daily routine can promote a balanced gut microbiome and support overall wellness. Experiment with different flavors and ingredients to find the combinations that work best for you.

Get custom diet plans and personalized nutritional advice for your overall health and fitness, only from the best nutritionist and dietitian in Bangalore, Silky Mahajan!

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