‘I’m a Gastro-Focused RD, and These Are the 6 Best After-Meal Drinks for Digestion’

To learn more about which bevs give your GI tract a boost in the digestion department, we tapped gut health nutritionist Amanda Sauceda, RD. Here's what she says you should reach for.

6 post-meal drinks for digestion

Enjoy these drinks after dinner or any meal that was *delicious,* but made you feel particularly full.

1. Water

The first drink that makes our cut is an essential one, and more importantly, it's probably readily available in your kitchen. Your body needs water to break food down to its nutrient components, and soften your stool to prevent constipation, per the Mayo Clinic. “It’s always my go-to choice,” Sauceda says. “When the taste is too boring, I like to add some juice to the water. The juice gives it some flavor without adding a ton of sugar.” Luckily, there are a ton of creative ways to spice (or sweeten) up your water. Consider trying infused water, which can use ingredients like cucumbers, strawberries, mint, and more.

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2. Ginger tea

This warm, spicy tea is one of Sauceda's go-tos after a rich, heavy meal. Ginger is packed with over 400 beneficial compounds, including ones that have carminative (read: digestion-promoting) properties to ease cramping, reflux, gas, bloating, and uncomfortable fullness, according to a review in Food Science & Nutrition on ginger's digestive effects.

You'll reap the biggest benefits with homemade ginger tea out of fresh sliced ginger root (as opposed to tea bags), Sauceda says. To do that, she recommends adding a one-inch piece of peeled ginger to eight ounces of water and bringing it to a boil. You'll then want to let it simmer for 10 minutes and strain it to be ready for sipping.

3. Peppermint tea

“Peppermint tea is a drink that has been traditionally recommended for an upset stomach,” Sauceda says. Research-wise, the biggest benefits seem to come from peppermint essential oil, which has been shown to improve abdominal pain after eating, specifically in people with irritable bowel syndrome (IBS), according to a study in the Journal of Clinical Gastroenterology.

Just steer clear if you tend to get hit with heartburn after eating. “Mint is a trigger for acid reflux, so it may not be a good option for those with heartburn or GERD,” Sauceda advises. To enjoy peppermint in an after-dinner drink form, steep a tablespoon or two of fresh mint leaves in eight ounces of hot water for 10 minutes, then strain and drink. Another option is peppermint essential oil capsules like IBGuard ($26.07, Amazon), which you can take before or after eating.

4. Kombucha

If you want a little something bubbly after dinner, consider kombucha. “It’s a fermented tea drink that has a variety of flavors and can really be a way to help you cleanse your palette alongside getting a dose of gut-healthy probiotics,” Sauceda says. We like these two options: Health-Ade Kombucha ($39.95 for 12, Amazon) or Humm Probiotic Kombucha ($36 for 12, Amazon).

One 2023 study in Current Developments in Nutrition found that a daily kombucha drink helped ease short-term constipation in people with IBS. The carbonation might also help settle a queasy stomach. But the bubbles can sometimes trigger heartburn, so steer clear if you have acid reflux or GERD.

5. Kefir

Feeling the burn after a spicy meal? Dairy has a cooling effect, so sipping kefir—a fermented milk drink that’s similar to thin yogurt—may be helpful, Sauceda says. "I like choosing kefir over milk because you get the extra benefit of probiotics and it's naturally lower in lactose," she adds. (Great news for those of us who are lactose-intolerant!) You can find unsweetened or flavored kefir. But like yogurt, the plain stuff tends to be best, because it’s free of added sugars.

Try Lifeway Unsweetened Kefir ($3.48, Walmart) or Maple Hill 100% Grassfed Organic Plain Kefir ($6.99, Instacart).

6. Digestive bitters

Digestive bitters like artichoke leaf, licorice root, or wormwood may stimulate the production of saliva and digestive juices, support the passage of food through your GI tract, and even support steady post-meal blood sugar, according to a 2021 review in Nutrients. Adding a few drops to a glass of water “is a traditional home remedy that is thought to help you better digest food. This may be helpful for people with gas or bloating post-dinner,” Sauceda says.

We recommend Urban Moonshine Citrus Bitters ($27.99, Amazon) or St. Francis Herb Farm Digestive Bitters ($33.92, Amazon).

So next time you're pondering over which liquid to add to your glass after a yummy meal, consider these six choices that can make it easier for your body to digest food after eating.