Drinks that Improve Digestion

Digestion is a complex process that involves various organs and enzymes in your body to break down food and absorb nutrients. When thinking about digestion, it is often only foods that are considered. However, there are certain drinks that can also help improve digestion. With that said, it is also worth considering those drinks that may hinder digestion or aggravate the gut, making digestion more uncomfortable.

Drinks that may improve digestion

Water

Water is the best way to keep the digestive system working smoothly and efficiently. Water is necessary for every single process in the body, including digestion, and is particularly important for making sure that digested food and waste moves along the gut and are then excreted as easily and comfortably as possible (1).

Just like flushing your blocked kitchen sink by turning on the taps, water is essential to flush the digestive system to ensure all the processes necessary to digest food, absorb nutrients, and excrete waste flow along. When the body is dehydrated, it pulls water from the gut, which can lead to constipation and sluggish digestion (1).

Water is also necessary to provide the liquid that lubricates the mouth, makes saliva, and dissolves the digestive enzymes. It is needed to form the mucus that lines the whole digestive tract, protecting the lining from damage and inflammation. Water aids absorption through the gut wall, especially for water-soluble nutrients such as vitamins. It also helps to remove toxins through the faeces and urine. To make sure that the body is adequately hydrated, the urine should be clear or pale yellow colour (1).

Bone Broth

Bone broth, made by simmering animal bones and all their connected tissues, is another drink that is particularly helpful in aiding digestion. During the slow cooking process, which can be as long as two days, the bones release nutrients, including vitamins, minerals, and several amino acids (2).

The digestive system is lined by a layer of mucus that protects it against the acid in the stomach, damage caused by undigested food, pathogenic bacteria, and inflammation. The integrity of this layer is supported by amino acids and gelatine in bone broth. If the lining of the gut is healthy, digestion is more efficient, and nutrients can be absorbed efficiently through the gut wall into the bloodstream (3). Gelatine can also help boost levels of beneficial bacteria, which also supports efficient digestion (4).

Finally, bone broth is primarily composed of water, making it helpful in keeping the body hydrated, which is essential for maintaining healthy digestion as it helps soften the faeces and prevent constipation (5).

To make bone broth at home, you will need bones; these can be from any animal, but usually chicken, beef, lamb, or venison bones are used. You will also need water and some apple cider vinegar. The apple cider vinegar helps release the collagen and nutrients from the bones into the broth (6). Those are the basic ingredients, but some people like to add carrots, onions, and celery along with some herbs and spices to make it a little tastier. These ingredients are, however, completely optional.

Simply place the bones, water, and vegetables in a large pot or slow cooker. There is no need to peel the vegetables, as they will be removed. Just roughly chop them to allow more flavour to seep into the soup. Add any herbs and spices for your preferred flavour profile.

Bring to a boil, and after placing a lid on the pan, simmer the soup gently over low heat for between twenty-four and forty-eight hours. During this time, keep an eye on the broth, skimming off any foam that rises to the surface and topping it up with water as it evaporates.

Taste the broth occasionally, and once you are happy with the final strength of flavour, strain it to remove the bones and vegetables. The broth can then be drunk as a drink or used as a stock for soups, stews, and curries. It can be stored in the fridge for a couple of days or frozen if you wish to keep it longer. Be aware that once the broth cools, it will set into a jelly due to the gelatine that has come out of the bones. You can enjoy bone broth as a warm and comforting beverage or use it as a base for soups, stews, and other recipes. Incorporating bone broth into your diet can be a flavorful way to support your digestive health and provide your body with valuable nutrients and collagen.

Herbal teas

There are several herbal teas that can help digestion. These include peppermint, which can give relief to digestive issues such as indigestion, gas, and bloating. It can also help reduce the symptoms of irritable bowel syndrome and ease nausea, especially after chemotherapy. It has also been found to kill pathogenic bacteria, especially those that cause food poisoning and infections. Use fresh peppermint leaves to make tea by infusing the leaves in boiling water (7).

Some studies have found that chamomile has anti-inflammatory properties. This is beneficial for soothing the digestive tract and reducing feelings of nausea. Studies have also found it to be helpful in preventing diarrhoea and stomach ulcers (8). Camomile is usually drunk as a calming, soothing tea.

Another tea that can help with digestion, ease indigestion, and reduce bloating is fennel tea. This is due to several active ingredients namely anethole, estragole, and fenchone (9). Fennel tea is soothing but may not be to everyone’s taste as it is similar in flavour to liquorice.

Lemon water

Lemon water is another drink that can help with digestion. This is because it stimulates the production of stomach acid and digestive enzymes, which help with digesting food. Lemon water is best drunk before a meal for this reason (10). However, do not drink just lemon juice, as citric acid can erode the enamel on your teeth. With that said, drinking lemon water too frequently will also have the same effect, so it is advisable to drink the lemon water through a straw so as little as possible comes into contact with the tooth enamel (11).

Apple Cider Vinegar

Apple cider vinegar can have a similar effect as lemon water. Drinking apple cider vinegar can also be beneficial if an individual has low stomach acid. Apple cider vinegar, which contains a ‘mother’ that is like a blob of fermenting beneficial bacteria, is also anti-microbial, so it can help kill any bad bacteria in the gut that are causing gas and bloating (12). If you are concerned about the effect of the acid on your tooth enamel, apple cider vinegar is also available as a supplement in capsule, powder, or gummy form (13).

Fermented probiotic drinks

Fermented probiotic drinks can support digestion by providing some beneficial bacteria that help to maintain a healthy gut microbiome. Kombucha is fermented tea (14), whereas kefir is fermented milk (15). With that said, water kefir is a non-dairy alternative to milk kefir. Water kefir is made from fermented sugar water and contains various strains of probiotics (16). It’s a lighter option for those who are lactose-intolerant or prefer a vegan alternative. These drinks are all beneficial for digestion as they help digest some foods and help to keep the balance of the good bacteria over the pathogenic bacteria, helping to keep inflammation, gas, and bloating at bay.

Lassi is a traditional Indian yogurt-based drink that can be flavoured with spices and herbs. It contains probiotics and can be soothing for the digestive system (17). When choosing a fermented probiotic drink, make sure to check the label for live and active cultures and that they are not pasteurised, as this kills the beneficial bacteria that need to be present to provide digestive benefits. Manufacturers often pasteurise their probiotic drinks to extend their shelf life, but this kills the probiotics, making the drink next to useless for digestion benefits.

Drinks to avoid for digestive health

 Alcohol

While there are a few drinks that are beneficial for digestion, there are also some that have the opposite effect. The first drink, or rather, drinks, are alcoholic drinks. The alcohol can irritate the stomach lining by degrading the protective layer of mucus on the digestive tract. This can lead to gastritis and peptic ulcers (18). Excessive alcohol can also cause other digestive issues such as a loss of appetite, nausea, bloating, vomiting, and flatulence (19).

Drinks high in sugar

Sugary drinks, such as fruit juices, soda, and energy drinks, can lead to high blood sugar levels, which, in turn, can lead to type 2 diabetes. This metabolic disease is linked to the development of gastroparesis (20). The symptoms of gastroparesis are nausea, vomiting, bloating, wind leading to burping, heartburn, and feeling full very quickly and for an extended period. For that reason, the appetite can then be reduced. The reason for fullness is that the stomach takes a longer time than usual to empty (21).

Excess sugar can also lead to pathogenic bacteria being able to grow and multiply. This can lead to infections and inflammation in the gut, which can cause pain, gas, bloating, and nausea, due to poorly digested food. Food is poorly digested because the more pathogenic bacteria present, the less beneficial bacteria (22).

Likewise, artificial sweeteners, such as sorbitol and mannitol, can cause diarrhoea (23).

Milk, coffee, and tea

Drinking milk can sometimes cause digestive issues for those who are intolerant to the lactose in it (24). Likewise, if this is the case, it is not advisable to add it to tea or coffee. Coffee and some caffeinated teas can stimulate acid production in the stomach, which can worsen the symptoms of gastroesophageal reflux disease, potentially worsening acid reflux or heartburn (25).

Bear in mind that different people have different reactions to drinks, so what works for one person may not work for another. If you do happen to have chronic digestive issues, it is best to remember that moderation is key when it comes to beverages that may affect digestion negatively.