By Ashima Sharda Mahindra
Harvard and Stanford-based gastroenterologist Dr Saurabh Sethi has ranked the top ten most commonly consumed beverages for women鈥檚 gut health. According to Dr Sethi, a happy gut is not just about avoiding tummy troubles but is tied to great digestion, a stronger immune system, and even potentially supporting your mood. 鈥淎 must-watch if you care about your digestion, energy, and long-term health,鈥 he wrote. Here are Dr Sethi鈥檚 top gut-friendly beverages that you can sip your way to a healthier, happier microbiome. Water Water is the best fluid to drink, as it has several benefits for your gut health. Water assists with the breakdown of food so that your body can absorb nutrients better. Drinking water early in the morning also assists with softening stools, helping prevent constipation. Drinking plenty of water is linked to increased diversity of bacteria in the gut. Kefir or buttermilk Kefir is a fermented dairy product made through fermentation of sugar via milk sugar known as lactose. The fermentation process creates bioactive compounds like kefiran, bioactive peptides, and organic acids. The drink helps fight harmful microbes in the gut and in other areas of your body. Unsweetened green tea Green tea is rich in polyphenols 鈥 antioxidants that positively influence the gut microbiome by promoting the growth of beneficial bacteria and potentially inhibiting the growth of harmful ones. This leads to a more balanced and diverse gut environment, crucial for overall health. Smoothies with no added sugar Smoothies are the best sources of fibre and probiotics, both of which are important for a healthy gut microbiome. They also keep you full for longer, boost metabolism, and help in the overall function of your gut. Beetroot juice Beetroot juice is packed with dietary nitrates, which boost blood flow, including to the digestive tract. It helps support healthy digestion and fights against constipation, reducing inflammation in the gut. Also, since it is loaded with fibre and polyphenols, it keeps your liver healthy as well. Lemon water Sipping lemon water early in the morning aids digestion and strengthens your gut health. The acidity of lemon juice stimulates the production of digestive juices and enzymes, potentially aiding in food breakdown. It also relieves issues like bloating and acidity. Unsweetened vegetable juice Unsweetened vegetable juices are a powerhouse of prebiotics, which help promote the growth of good gut bacteria. If you drink juice made from leafy greens like spinach and kale, they promote good digestion as they are packed with fibre, vitamins, minerals, and antioxidants. Freshly squeezed fruit juice Squeezing fresh fruit juice in the morning can be super beneficial for your gut health, as it is loaded with fibre, along with other macronutrients. Fruit juice has digestive enzymes and antioxidants that support gut health. Sweetened tea Sweetened tea 鈥 especially the ones like kombucha or ginger tea 鈥 are probiotics that effectively promote a healthy gut. Drinking tea in the morning helps improve digestive health and prevent heartburn, stomachache, and indigestion. Store-bought fruit juice Even though store-bought fruit juices may not be as high in fibre as the fresh ones, they can help you feel fuller easily.