Sip Your Way to a Happy Gut: 3 Drinks That Are Great for Your Bacteria!

A healthy gut is essential for a healthy life, and one way to maintain a thriving population of healthful bacteria in your personal microbiome is by consuming beneficial bacteria-boosting drinks. By maintaining a strong population of good bacteria in your gut, you enjoy benefits such as a super-strong immune system, a decreased risk for developing serious health issues like autoimmune diseases and cancer, keeping your mind strong and active, and avoiding premature aging.

So, if you haven’t yet prioritized your gut health, it’s time to start filling it with the good guys that help you thrive. And an easy way to start is with the following bacteria-boosting drinks:

Red Wine

Researchers from the University of Groningen in the Netherlands found that drinking tea, coffee, and wine (particularly red wine) leads to a more diverse community of bacteria within your gut. Red wine is rich in polyphenols, which are antioxidant compounds that can improve good bacteria numbers. Moderate consumption of wine (one glass for women, two for men) can provide you with benefits to your gut, brain, and heart.


Tea is another beverage that’s high in beneficial polyphenols, which contribute positively to your gut health. Green tea, in particular, contains an abundance of catechins, a type of natural antioxidant that can improve your gut health and help maintain a healthy weight. Other teas, like black tea and oolong tea, provide similar benefits. Additionally, teas like ginger, chamomile, and peppermint can further support gut health by reducing inflammation and soothing your stomach.


If you prefer coffee over tea, you’re in luck; it can be just as beneficial for your gut. Like red wine and tea, coffee contains polyphenols that can support good bacteria in your gastrointestinal (GI) tract. Even decaffeinated coffee has shown to promote gut health, so it’s not just the caffeine content providing benefits. A balanced gut-brain-axis is crucial for healthy brain function, and coffee can have positive effects on both gut and brain function.

Bonus: Buttermilk

Although not as popular as coffee, tea, and wine, buttermilk is also a gut-friendly beverage. High in nutrients like potassium, calcium, and B-vitamins, buttermilk can improve digestion and promote a healthy balance of intestinal bacteria.

While consuming these gut-boosting beverages, it is just as important to cut out the wrong food and drinks. Researchers found that consuming a lot of sugary drinks, whole milk, and carbohydrates was a surefire way to damage your gut health. Consuming too much sugar supports an overgrowth of Candida albicans, which you want to avoid. Be cautious about adding spoonfuls of sugar to your tea and coffee.

Remember, moderation is key when consuming all of the above beverages for gut health improvement. An excessive intake of any drink, particularly alcohol, can lead to negative impacts on your overall health.

It’s also essential to complement these drinks with a healthy diet that includes fruits, vegetables, and yogurt to keep your gut health thriving. By incorporating gut-friendly beverages into your daily routine and maintaining a balanced diet, you’ll be well on your way to a healthier gut and a healthier life.