Looking after your gut doesn’t have to mean overhauling your entire diet. One of the simplest ways to support gut health is through your drinks. What you sip throughout the day can influence how well your digestive system works, how balanced your microbiome is, and even how supported your immune system feels. With the right drinks, it’s easy to build gut-friendly habits that feel natural and doable.
Here are six drinks that can slot smoothly into your daily routine, no complicated prep or dramatic changes needed.
1. Water
It might sound basic, but water plays a quiet yet important role in gut health. Staying hydrated helps your digestive system function properly, keeping things moving through your intestines and helping fibre do its job.
Drinking enough water can also reduce the chances of bloating, constipation, and sluggish digestion — all things that can affect how you feel day-to-day. Some people find that starting the morning with a glass of water sets the tone for the rest of the day. If you’re someone who forgets to sip throughout the day, try adding natural flavour with a slice of lemon, cucumber, or fresh mint.
2. Herbal Teas
Herbal teas offer more than a caffeine-free alternative to your usual cuppa. They can support digestion in gentle, practical ways.
Peppermint tea is widely used to ease bloating and support the gut after meals. Ginger tea is known for its calming effect on the stomach, while fennel can help with digestive comfort. These teas are easy to find, quick to make, and often quite soothing to drink, especially after dinner or during colder months.
They’re a low-effort way to support your system, whether you’re working from home or winding down in the evening. You could even rotate a few different types during the week to add variety and taste.
3. Yakult
Yakult is a fermented milk drink, backed by decades of scientific research. Each little bottle contains billions of friendly L.casei Shirota bacteria, scientifically proven to reach the gut alive, and increase the lactobacilli and bifidobacteria in the gut.
One of Yakult’s standout benefits is its simplicity. There’s no preparation or guesswork — just one little bottle a day, whether with breakfast or as a refreshing pick-me-up when you’re on the go. Yakult is fat-free and suitable for vegetarians, making it easy to enjoy as part of a daily routine.
For those who prefer a lighter version, Yakult Balance provides the same friendly bacteria but with fewer calories and added vitamin D, which contributes to the normal function of the immune system as well as the maintenance of normal bones and muscles. This makes it particularly relevant during the colder months when sunlight exposure is limited.
4. Kombucha
This fizzy fermented tea has become a popular choice for those exploring gut-supporting drinks. Kombucha contains live bacteria and yeasts, which may help with microbial diversity. Its slightly tart flavour makes it feel like a treat.
It’s also a good swap for fizzy drink lovers who want something with a bit of edge.
5. Smoothies With Live Yoghurt
Smoothies are a flexible way to pack multiple gut-supporting elements in one convenient option. Using live yoghurt as a base adds beneficial bacteria, and from there, the options are endless.
Add bananas for natural sweetness and fibre, berries for antioxidants, and a spoonful of oats for extra texture and prebiotic fibre. If you want more variety, consider spinach, flaxseeds, or even grated carrot, as they all bring something different for your gut microbes to feed on.
Smoothies work well in the morning, as a quick afternoon boost, or as a lighter option after a rich meal. They’re especially useful for anyone with a hectic schedule, as they can be prepared in minutes or taken on the go.
Start Small and Stay Consistent
Adding gut-friendly drinks to your day doesn’t need to feel like a task. Alongside staying well‑hydrated, fermented milk drinks, herbal teas, smoothies, and other options offer small ways to support your gut — especially when had consistently.
Rather than aiming for a perfect routine, focus on drinks that suit your lifestyle and taste. Over time, these small choices can help your gut and immune system stay balanced.
Try One Gut-Friendly Swap This Week
Making one change can be enough to get started. Whether it’s sipping herbal tea after dinner or adding a fermented drink like Yakult to your breakfast routine, building gut-friendly habits starts with small steps.
Pick one drink that fits your habits and give it a go this week. The easier it feels, the more likely it is to stick.