The recipe for a long, healthy life is surprisingly simple: Eat a nutritious diet, get regular exercise and quality sleep, and manage your stress. Staying hydrated is also key. Water helps regulate body temperature, carries nutrients throughout the body, aids digestion, promotes the removal of waste and gives you energy. According to the National Academies of Sciences, Engineering, and Medicine, men should aim for roughly 15.5 cups of water per day, while women need approximately 11.5 cups.But hydration isn’t just about hitting a number—it’s also about how fluids interact with your digestive system. Your gut relies on adequate fluid intake to keep things moving smoothly, maintain the integrity of the intestinal lining and support the trillions of bacteria that help you digest food, regulate inflammation and even influence mood. When you’re even mildly dehydrated, digestion can slow down, leading to issues like constipation, bloating and discomfort. Over time, chronic low hydration may also impact the diversity and function of your gut microbiome.That’s where strategic hydration comes in. Certain beverages do more than quench thirst; they actively support digestion by soothing the GI tract, easing muscle spasms and reducing gas buildup. Warm liquids, in particular, can stimulate digestion and promote gentle movement through the intestines. Herbal teas have long been used for this purpose, and modern research supports their role in calming the gut-brain axis—a two-way communication system between your digestive tract and nervous system that plays a major role in overall gut health.Choosing the right drink can be especially helpful after meals, during periods of stress or anytime your stomach feels “off.” And while sugary drinks and artificial sweeteners may worsen gut symptoms for some people, simple, plant-based options can offer relief while still contributing to your daily fluid needs.Water is certainly king when it comes to staying hydrated, but there are other liquids that support a happy, healthy gut as well. We spoke with experts and learned the best drink to support gut health—and their recommendation is refreshingly minty.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
This Is the Best Drink for Gut Health, Gastroenterologists Say
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Another fun fact about peppermint? Peppermint essential oil has been used in traditional medicine for quite some time.
“Peppermint tea has the benefit of anti-spasmodic properties, which is helpful in irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),” Dr. Khokhar explains.
It’s important to note that peppermint tea’s gut benefits come from its peppermint oil. Peppermint tea delivers a much lower concentration of the active compounds compared to peppermint oil, notes Dr. Jamil Alexis, MD, Gastroenterologist at Stamford Health.
“[This includes] anti-inflammatory activity, smooth muscle relaxation and modulation of visceral pain and sensitivity via calcium-channel blockade. Its benefits extend throughout the GI tract, with effects noted in the esophagus, stomach, small intestine, gallbladder and colon,” explains Dr. James J. Lee, MD, gastroenterologist with Providence St. Joseph Hospital in Orange County, California.
“Peppermint tea (and especially peppermint oil) is particularly beneficial for people with irritable bowel syndrome (IBS) and other disorders of gut-brain interaction (formerly known as functional gastrointestinal disorders),” Dr. Alexis points out.
“The benefits of drinking peppermint tea are more about providing relief from symptoms rather than changing the gut bacteria,” notes Dr. Kezia Joy, RDN, a registered dietitian nutritionist and medical advisor at Welzo.
Other Notable Benefits
The benefits of peppermint tea don’t stop at gut health. A 2025 clinical trial found that peppermint, when consumed in tea form, can boost cerebral blood flow and cognition. Other research shows that the aroma of peppermint can improve mental performance, along with retroactive and prospective memory. When compared to hot water and chamomile tea, peppermint tea also substantially increases alertness and memory.
“The nice thing about pure mint tea is that it doesn't contain any other ingredients, like sugar, that can come with negative effects,” Stephanie Dunne, MS, RDN, IFNCP, founder and integrative registered dietitian-nutritionist at Feed Your Intention, adds. “While I love kombucha and kefir for their probiotics, many of them contain sugar, which leads to inflammation and other problems throughout the body when consumed frequently.”
Peppermint tea is widely available, so head to your local grocery store or market and look for a box of tea bags, which will contain dried peppermint leaves. Some brands even market their tea as being perfect for calming an upset stomach. Dunne’s go-to pick? Celestial Seasonings Peppermint Tea, which can be enjoyed either hot or iced, depending on your mood or the season.
Dr. Khokhar recommends drinking peppermint tea in moderation, with one to two cups a day being a reasonable amount. Consuming too much can lead to increased urination and worsen gastroesophageal reflux disease (GERD).
In addition, it’s best to drink peppermint tea completely plain—without honey or added sugar—to reap the most benefits. As for timing, Dunne personally enjoys sipping a cup of mint tea at night after a large meal, as it helps her digest her food much better.
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Sources:
Sawka, M. N., Cheuvront, S. N., & Carter, R. III. (1998). Hydration effects on temperature regulation during exercise in the heat.Sports Medicine, 35(9), 649–662.Institute of Medicine. (2006). Dietary Reference Intakes: The essential guide to nutrient requirements (Chap. 15). Washington, DC: The National Academies Press.McKay, D. L., & Blumberg, J. B. (2006). A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.).Phytotherapy Research, 20(8), 619–633.Dr. Khokhar, MD, Board-Certified Gastroenterologist with OSF HealthCareCleveland Clinic. (2022, June 28). Gallbladder pain: Causes, symptoms & treatment.Dr. Jamil Alexis, MD, Gastroenterologist at Stamford HealthDr. James J. Lee, Gastroenterologist with Providence St. Joseph Hospital in Orange County, CaliforniaStephanie Dunne, MS, RDN, IFNCP, Founder and Integrative Registered Dietitian-Nutritionist at Feed Your IntentionUnalan, I., Slavik, B., Buettner, A., Goldmann, W. H., Frank, G., & Boccaccini, A. R. (2019). Physical and antibacterial properties of peppermint essential oil loaded poly (ε‑caprolactone) (PCL) electrospun fiber mats for wound healing. Frontiers in Bioengineering and Biotechnology, 7, 346.Cappello, G., Spezzaferro, M., Grossi, L., Manzoli, L., & Marzio, L. (2007). Peppermint oil (Mintoil) in the treatment of irritable bowel syndrome: A prospective double‑blind placebo‑controlled randomized trial.Digestive and Liver Disease, 39(6), 530–536.Dr. Kezia Joy, RDN, a Registered Dietitian Nutritionist and Medical Advisor at WelzoBritish Psychological Society. (2016, April 28). Peppermint tea can help improve your memory [News release].Lagzian, Y., Askari, F., & Mehrabi, R. (2025). The effects of peppermint on menstrual disorders: A systematic review of randomized controlled trials.Iranian Journal of Nursing and Midwifery Research, 30(6), 777–784.Hence then, the article about this is hands down the best drink for gut health according to gastroenterologists was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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