Having a healthy gut not only aids in digestion and nutrient absorption, but it also supports a myriad of other parts of the body, including the immune system, brain, skin, heart, and more. With the many health benefits coming to light in recent years, many people are interested in improving the well-being of their microbiome. But contrary to popular belief, you don’t need to take an expensive supplement to support a healthy gut. In fact, there are some drinks you may already have on hand that can make a big difference.
From reducing inflammation to relieving nausea, certain teas stand out for their gut health benefits. In this article, we take a look at the best teas for gut health, guided by the expertise of registered dietitians, to help you sip on a tea that will help you have a healthier digestive system. Not a fan of tea? Don’t worry, we’ll also go over other ways to support your gut health and give you tips on how to incorporate them into your daily routine.
The Benefits of Ginger Tea for Gut Health
While there are many teas that are beneficial for gut health, including peppermint, chamomile, and fennel, ginger tea stands out as one of the best. Made from the root of the ginger plant, it is a popular natural remedy used for many health issues. Its unique combination of anti-inflammatory, antioxidant, and digestive properties makes it exceptionally effective in helping to soothe a variety of digestive issues.
May relieve nausea
Crystal Orozco, RD, notes: “Ginger tea is great for digestive issues, including frequent stomach upset, bloating, and nausea.” It helps relieve nausea by blocking serotonin receptors in the gut that trigger the gag reflex. Natural compounds in ginger, like gingerols, work to relieve nausea, which can also help you feel better. Orozco notes: “As a registered dietitian who has always struggled with gut issues, ginger tea is one of my go-to remedies. I always recommend a soothing ginger tea with lemon and honey to help ease stomach pain and discomfort.”
Helps relieve indigestion
Ginger is known for its therapeutic effects on gastrointestinal health, including managing conditions like gastroesophageal reflux disease (GERD) and indigestion. Research has shown that ginger can help reduce stomach acid production, which can help reduce GERD symptoms. Additionally, ginger’s ability to relax gastrointestinal muscles may also relieve cramping, bloating, and discomfort associated with indigestion.
Reduces the risk of constipation
In particular, ginger has been shown to speed up gastric emptying, which is the movement of food from the stomach to the small intestine. By speeding up this process, ginger can help reduce the time food spends in the stomach. This can help reduce the risk of constipation as well as other digestive discomforts like nausea and heartburn.
Fights inflammation
Chronic inflammation is a persistent, long-term inflammatory response to factors like environmental toxins, lifestyle factors, stress, and more. Over time, it can damage the digestive tract, which can increase the risk of conditions like inflammatory bowel disease (IBD) or leaky gut syndrome. According to registered dietitian Keelin Murphy, MS, RD, “the bioactive ingredient (in ginger)—gingerol—is a powerful antioxidant that can help relieve intestinal inflammation.” This can help calm irritation and swelling of the intestinal lining, which can prevent further damage. Murphy, a sports dietitian, notes, “I recommend ginger tea to my athletes as a way to relieve exercise-induced gut issues.”
Other Ways to Support Your Gut Health
While ginger tea offers many benefits for gut health, it’s only part of the puzzle. To truly maintain a healthy digestive system, it’s important to take a holistic approach that incorporates various lifestyle habits. Here are some additional strategies to support and maintain optimal gut health.
- Eat a balanced diet: Incorporate a variety of fruits, vegetables, whole grains, and lean proteins to provide fiber that supports a healthy gut microbiome. Fiber is essential for regular bowel movements, feeds beneficial gut bacteria, and helps maintain a healthy balance of microbes in the digestive system.
- Stay hydrated:Drinking plenty of water aids digestion and helps maintain the balance of good bacteria in your gut. Water can also help soften stools, making them easier to pass. Staying hydrated also supports the lining of your gut, making it easier to absorb nutrients.
- Include probiotics and prebiotics:Foods like yogurt, kefir, sauerkraut, and other fermented foods contain probiotics, while garlic, onions, and bananas are good sources of prebiotics. Together, they promote a diverse and thriving gut microbiome.
- To manage stress:Some stress in life is inevitable, but consistently high stress levels can negatively impact your gut health. Over time, this can increase chronic inflammation which can disrupt the balance of bacteria in the gut, increasing intestinal permeability and impairing digestive function. Stress hormones like cortisol can affect gut motility and the integrity of the gut wall. Practices like mindfulness, meditation, and regular physical activity can help reduce stress and promote gut health.
The essential
Having a healthy gut is essential not only for digestion and nutrient absorption, but also for overall well-being, as it impacts various bodily processes. Among the range of teas that support gut health, ginger tea stands out, known for its anti-inflammatory properties and ability to ease digestive discomfort. This tea has been shown to reduce nausea, calm indigestion, relieve constipation, and decrease inflammation. If you’re not a tea drinker, you can also support your microbiome through a varied diet rich in probiotics and prebiotics, adequate hydration, and stress management. The best way to nourish a healthy gut is to take a holistic, whole-food approach.