6 beverages a Harvard doctor drinks to keep his gut healthy

Most of us obsess over the foods we eat. But when it comes to beverages, we turn a blind eye. A person who spends 20 minutes reading nutrition labels on yoghurt, memorising the glycaemic index of different grains, will often casually sip sugary sodas or artificially sweetened energy drinks without a second thought. And that’s exactly how to throw off the balance of your gut. Dr Saurabh Sethi, a gastroenterologist trained at Stanford and Harvard, says what you drink is just as critical as what you eat, especially when it comes to gut health. “In 10 years of practising gastroenterology, I’ve seen beverages do more damage – and more healing – than most foods ever could,” the doctor said in a recent newsletter.

The gastroenterologist also revealed some beverages he personally consumes every single week to keep his gut alive and kicking.

You don’t need expensive drinks to keep your gut healthy. In fact, good old black coffee can get the job done. According to Dr Sethi, black coffee is the ‘most misunderstood drink’ in medicine. “Patients ask me constantly if they should quit it. My answer is almost always no. Black coffee increases gut motility, feeds beneficial bacteria, and is associated with up to a 35% lower risk of liver fibrosis. If you have heartburn or IBS, don’t quit – switch to cold brew first. It is significantly less acidic, with identical benefits,” he explains.

Kefir is a fermented milk drink known for its gut health benefits. Dr Sethi says kefir is even better than supplements. “I’ve recommended thousands of probiotic supplements in my career. None of them comes close to kefir. One cup contains more live bacterial strains than any capsule I’ve seen on the market. And because fermentation breaks down most of the lactose, even many lactose-intolerant patients tolerate it well,” he adds. One cup of kefir daily for two weeks has shown a noticeable difference in patients.

The hype around green tea is real. According to Dr Sethi, green tea works for your gut lining much like coffee does for your liver. “The EGCG compound directly reduces intestinal inflammation at the cellular level. Two cups daily is the studied dose. If you want maximum potency, matcha delivers up to three times the EGCG concentration. I drink one cup every morning before my first patient,” the doctor elaborates.

Ginger tea has healing properties. It is best for bloating, according to Dr Sethi. “If I could prescribe one drink for bloating, this would be it. Gingerols and shogaols directly relax the gut wall and accelerate gastric emptying – often within 20 minutes. I recommend it to every patient with post-meal bloating, nausea, or gastroparesis. Steep fresh ginger for 10 minutes for full potency.”

Yes, the hype around turmeric latte is absolutely real. “One of the most studied anti-inflammatory compounds in gastroenterology sits in this drink. Curcumin, the active ingredient in turmeric, directly reduces gut inflammation, supports liver detox pathways, and has shown benefit in both IBD and fatty liver disease in clinical studies,” Dr Sethi shares. But to get the best benefits from this latte, you have to pair it with some black pepper. “The catch: curcumin is absorbed poorly on its own. Always add black pepper – piperine in pepper increases curcumin absorption by up to 2000%.”

Now, the best drink for your gut is plain water. That’s right. Drinking adequate water can reset your gut. “Chronic dehydration is one of the most common – and most overlooked – causes of constipation and bloating I see in clinic. Two to three litres daily is the baseline. One full glass 30 minutes before each meal primes your digestive enzymes,” Dr Sethi says. However, most people make the common mistake of gulping large amounts of water during meals. This habit can dilute stomach acid and slow digestion.