The Best Late-Night Drink for Gut Health, According to a Dietitian

Gut health has become a major topic in modern wellness conversations, and for good reason. A healthy gut is linked to improved digestion, better immunity, balanced hormones, enhanced mood, and even better sleep. Even though what you eat during the day is important, what you eat at night can have a big impact on your digestive health, especially the last thing you eat before going to bed. Registered dietitians say that some drinks at night can help your gut's microbiome, reduce inflammation, and help you sleep better. So, what is the best drink for gut health at night? Let's look at this beverage that has been recommended by experts and a few others that can help you end your day in a healthy way. ---

1. Golden Milk (Turmeric Milk) is the best option. Golden milk, which is made by mixing warm milk (dairy or plant-based) and turmeric, is frequently cited as one of the best drinks to drink at night for gut health. Because of its anti-inflammatory, antioxidant, and digestive-supporting properties, dietitians adore this traditional Ayurvedic remedy. Why It’s Good for Your Gut:

Turmeric, the star ingredient, contains curcumin, a powerful anti-inflammatory compound that can help reduce gut inflammation.

Adding a pinch of black pepper enhances the absorption of curcumin, making it more effective.

Warm milk can be soothing to the stomach and help relax the body, preparing it for sleep.

Ginger, cinnamon, or honey can also be found in some recipes, each of which has its own benefits for healing the gut. If you are sensitive to dairy, try coconut, oat, or almond milk that has not been sweetened. ---

2. Kefir: A Probiotic Powerhouse

Kefir is a fermented dairy or non-dairy drink rich in probiotics — beneficial bacteria that help balance your gut microbiome. It has a tangy taste and a consistency similar to drinkable yogurt.

Gut Health Benefits:

Kefir's probiotics support nutrient absorption, aid in digestion, and eliminate harmful bacteria. Additionally, kefir can help alleviate bloating and constipation. It’s lower in lactose than milk, making it easier to digest for those who are lactose intolerant.

Evening Bonus: Kefir contains tryptophan, a compound that promotes sleep.

Serving Suggestion: Have half a cup of plain kefir about 1 hour before bed.

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3. Ginger Tea: A Digestive Soother

Ginger has been used for its digestive-supporting properties for a long time. A warm cup of ginger tea before bed can calm the stomach and prepare your digestive system for overnight rest.

Why It Works:

Ginger is known to ease nausea, gas, and bloating.

It stimulates saliva and bile production, improving digestion.

Additionally, it soothes irritated intestinal tissues and is anti-inflammatory. Ginger tea is caffeine-free and naturally calming, making it an ideal nighttime beverage.

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4. Peppermint Tea: Cooling and Calming

Another herbal beverage that is caffeine-free and beneficial to gut health is peppermint tea. It is especially helpful for people who have indigestion, cramps, or gas in the evening. Gut advantages: Menthol, which is found in peppermint, has antispasmodic properties that relax the digestive tract's muscles. alleviates bloating, particularly after a large or heavy meal. Can ease symptoms of irritable bowel syndrome (IBS).

Just be careful if you have acid reflux because peppermint can sometimes make it worse. ---

5. Bone broth: nourishing and healing Bone broth is rich in collagen, amino acids (like glutamine), and minerals that help support a healthy gut lining. Dietitians frequently recommend bone broth to individuals with digestive inflammation or leaky gut. Why It’s Helpful:

Gelatin in it assists in the repair of the intestinal wall. The amino acids in bone broth, like glycine, can help calm the nervous system and promote restful sleep.

It’s easy to digest and can be very soothing in the evening.

Pro Tip: Choose organic, low-sodium bone broth or make your own at home for the best results.

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What to Avoid Before Going to Bed to Protect Your Gut In the same way that some drinks are good for your gut, others can be bad, especially at night. Dietitians warn against the following:

Alcohol: Disrupts gut bacteria and interferes with REM sleep.

Caffeinated beverages: Can cause gut irritation and disrupt your sleep cycle.

Sugary drinks: Feed bad bacteria in your gut and cause inflammation.

Carbonated beverages: May lead to gas and bloating.

Drinking the right beverage at night can help your digestion and overall health improve over time. ---

How to Create a Gut-Friendly Nighttime Routine

The addition of a gut-friendly beverage to your evening is only one piece of the puzzle. Here are a few other tips from dietitians for a healthy nighttime routine:

1. Eat dinner 2–3 hours before bed to give your digestive system time to process your meal.

2. Avoid large, heavy meals late at night, which can stress your gut and hinder sleep.

3. Reduce cortisol levels (which can affect digestion) by winding down with calming activities like reading or stretching. 4. Stay hydrated, but avoid drinking too much water right before bed to prevent waking up at night.