Guts Gone Wild: 7 Surprising Sips That Are Sabotaging Your Stomach (From Oat Milk to Lager — Beware the Beverage Baddies!)
Taking care of your gut health remains crucial to your overall wellbeing, influencing everything from immunity to mood. The beverages you choose can either support or sabotage your gut microbiome, the community of bacteria vital for digestion and broader health. While some drinks may seem harmless or even virtuous, they can be unexpectedly harsh on your digestive system. Here are seven of the worst drinks for your gut, from oat milk to lager.
1. Oat Milk
Oat milk is a popular dairy substitute, praised for being plant-based and creamy. However, many commercial oat milks are highly processed and contain added sugars, stabilisers, and emulsifiers. These additives can upset the balance of your gut microbiome and may cause bloating or digestive discomfort, especially in those with a sensitive gut. If you enjoy oat milk, choose an unsweetened and minimally processed version to reduce potential irritation.
2. Bottled Iced Tea
While tea is known for its antioxidants, most bottled iced teas on supermarket shelves are loaded with sugar and artificial sweeteners. These can promote inflammation within the gut and tip the microbiome out of balance. Some sweeteners are also linked to glucose intolerance and digestive upset. Brewing your own tea and drinking it unsweetened is a far better choice for gut health.
3. Fizzy Drinks
Soft drinks and sodas are widely recognised as poor choices for gut health. Their high sugar content fuels harmful bacteria and alters the pH in your digestive tract. Carbonation adds to the problem by contributing to bloating, gas, and abdominal pain. Acidic ingredients may also irritate the stomach’s lining, making fizzy drinks a leading cause of gut discomfort.
4. Fruit Juices
Shop-bought fruit juices, even those labelled “100% juice”, often contain as much sugar as fizzy drinks and lack the fibre of fresh fruit. Without fibre, the natural sugars are quickly absorbed, which can trigger blood sugar swings, gastrointestinal upset, and imbalances in gut bacteria. Whole fruits are a healthier option, supporting your gut with natural fibre.
5. Lager and Beer
Alcohol in general is tough on the gut, and lager is no exception. Beer can increase gut permeability (often called “leaky gut”), promote inflammation, and encourage the growth of less beneficial bacteria. Even moderate drinking has been associated with digestive problems such as heartburn, bloating, and irregular bowel movements.
6. Dark Spirits
Drinks like whiskey, brandy, and rum contain high alcohol levels and compounds called congeners, both of which can irritate the stomach lining. Frequent consumption can disrupt the gut’s microbial balance, increase inflammation, and heighten the risk of digestive problems.
7. Energy Drinks
Energy drinks are packed with caffeine, sugar, and artificial additives. The combination of high sugar and stimulants can overstimulate digestion, leading to diarrhoea, nausea, and gut inflammation. Certain additives may disrupt healthy gut bacteria, contributing to long-term issues if consumed regularly.
To support optimal gut wellbeing, it is wise to limit drinks rich in added sugar, artificial additives, carbonation, and alcohol. Instead, opt for water, herbal tea, and naturally fermented drinks in moderation. Your gut and the rest of your body will thank you for it.
