Simple swaps for gut comfort
What you drink can affect how comfortable your gut feels. For people living with Crohn’s disease or ulcerative colitis, choosing drinks carefully may help reduce bloating, cramping, and urgent trips to the toilet. Understanding which drinks are gentle and which may irritate the gut lining can help you feel more in control day to day.
Why drinks matter in IBD
Liquids move quickly through the digestive system, and what they contain can affect how the gut lining responds, how much water stays in the bowel, and whether symptoms such as diarrhoea or cramping are triggered.
In IBD, the gut lining is often inflamed and more sensitive than usual, particularly during a flare. While many people can enjoy drinks such as coffee, tea, or sparkling water in moderation without any problems, others may find that caffeinated, acidic, fizzy, or high-sugar drinks trigger symptoms such as bloating, diarrhoea, or cramping. Paying attention to how your body responds can help you identify your own triggers. When your gut feels unsettled, choosing gentle, hydrating drinks may help reduce discomfort.
It is important to note that feeling better does not always mean inflammation is reduced. Some drinks may ease symptoms without affecting the underlying disease. Medical treatment remains essential for managing gut inflammation.
Drinks that may support digestion
Water
Plain water is the safest and most important drink for digestion. It helps the gut move waste along, keeps the body hydrated, and does not irritate the gut lining. If you have diarrhoea or are losing fluid, water is especially important to prevent dehydration.
As a general guide, most adults should aim to drink around 1.5–2 litres of fluid per day (approximately 6–8 glasses). Your individual needs may be higher if you exercise, live in a hot climate, or are losing extra fluids through diarrhoea. Your healthcare team may advise different fluid targets depending on your circumstances.
Still water is often better tolerated than sparkling water if you are experiencing bloating or gas, although many people with IBD can enjoy sparkling water in moderation without any problems.
Herbal teas
Herbal teas such as peppermint, chamomile, or ginger may be soothing. Peppermint may help relax gut muscles, which can ease cramping, and is often enjoyed after meals to support digestion. Ginger is sometimes used to reduce nausea and may be particularly helpful if your stomach feels unsettled. Chamomile has a mild, calming effect, making it a popular choice in the evening or before bed.
These teas do not treat inflammation, but they may improve comfort. Choose caffeine-free varieties and avoid adding large amounts of sugar or honey.
Bone broth
Bone broth is a savoury stock made by slowly simmering animal bones. It can be homemade or bought ready-made, although choosing a good-quality product with minimal additives is usually best. Bone broth is gentle, warm, and generally easy to digest. It provides fluid along with small amounts of minerals and protein. Some people find it comforting during flares or when appetite is reduced. It is naturally low in fibre, so it is commonly included among easier-to-digest foods during a flare.
Oral rehydration solutions
If you are experiencing frequent diarrhoea, oral rehydration solutions can help replace lost fluids and salts. These are available from pharmacies and are more effective than water alone when dehydration is a concern. They are designed to be absorbed quickly, even when the gut is inflamed.
Drinks that may worsen symptoms
Coffee and caffeinated drinks
Coffee, black tea, energy drinks, and some soft drinks contain caffeine. Caffeine speeds up gut movement, which can trigger diarrhoea, cramping, or urgency. It may also relax the muscles at the lower end of the oesophagus, worsening reflux.
Many people with IBD can still enjoy coffee or tea in moderation, particularly when their condition is well controlled. If you notice that caffeine worsens your symptoms, consider switching to decaffeinated versions, limiting your intake, or avoiding caffeinated drinks during a flare.
Alcohol
Alcohol can irritate the gut lining, increase gut movement, and worsen diarrhoea. It may also interfere with some IBD medications. Many people with IBD find that alcohol, particularly during a flare, can trigger symptoms.
If you choose to drink alcohol, do so cautiously and notice how your body responds. Clear spirits mixed with water or non-acidic mixers may be better tolerated than beer, wine, or sugary cocktails.
Fizzy drinks
Carbonated drinks, including sparkling water, fizzy soft drinks, and mixers, can cause bloating, gas, and discomfort in some people. The bubbles release gas in the gut, which may increase cramping or make you feel full quickly.
Sugar-free fizzy drinks often contain artificial sweeteners such as sorbitol or xylitol, which can have a laxative effect and worsen diarrhoea.
Fruit juices and smoothies
Fruit juices and smoothies may seem healthy, but they are often high in natural sugars. High sugar levels can draw water into the gut, leading to loose stools or diarrhoea. Citrus juices such as orange or grapefruit are acidic and may irritate the gut lining.
Smoothies made with high-fibre fruits, seeds, or raw vegetables may be difficult to digest during a flare. If you enjoy smoothies, keep them simple and consider using ripe bananas or well-cooked vegetables. Having a smoothie as part of a meal, or adding ingredients such as plain yoghurt and oats, may help slow the absorption of natural sugars and make it more filling than drinking fruit alone.
Full-fat or flavoured milk
Dairy can be hard to digest if you have lactose intolerance, which is more common in people with IBD. Full-fat milk, milkshakes, and flavoured milk drinks may cause bloating, cramping, or diarrhoea.
If you tolerate dairy, plain milk may be easier than sweetened or flavoured versions. Lactose-free milk or plant-based alternatives such as oat or almond milk may be gentler options.
Practical takeaways
- Plain water is the best choice for everyday hydration and is unlikely to irritate the gut.
- Aim to drink around 1.5–2 litres of fluid per day, increasing this if you are losing fluids through diarrhoea or exercising.
- Herbal teas such as peppermint, ginger, and chamomile may help improve comfort, although they do not reduce inflammation.
- Coffee, alcohol, and fizzy drinks can trigger symptoms for some people, so it may help to enjoy them in moderation and notice how your body responds.
- Oral rehydration solutions can be helpful if you are losing fluids through diarrhoea.
- Keep a note of which drinks seem to trigger your symptoms and discuss any patterns with your IBD team.
- Small changes over time may improve comfort without replacing your prescribed treatment.
Conclusion
What you drink can make a noticeable difference to how your gut feels, especially during a flare. Choosing gentle, hydrating drinks and avoiding common triggers such as caffeine, alcohol, and fizzy drinks may help reduce symptoms. However, feeling better does not always mean inflammation is under control. Continue with your prescribed treatment and speak to your healthcare team if symptoms persist or worsen.
References
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- Swanson GR, Sedghi S, Farhadi A, Keshavarzian A. Pattern of alcohol consumption and its effect on gastrointestinal symptoms in inflammatory bowel disease. Alcohol. 2010;44(3):223-228. doi:10.1016/j.alcohol.2009.10.019
- Szilagyi A, Galiatsatos P, Xue X. Systematic review and meta-analysis of lactose digestion, its impact on intolerance and nutritional effects of dairy food restriction in inflammatory bowel diseases. Nutr J. 2016;15:67. doi:10.1186/s12937-016-0183-8
- Ingrosso MR, Ianiro G, Nee J, Lembo AJ, Moayyedi P, Black CJ, Ford AC. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther. 2022;56(6):932-941. doi:10.1111/apt.17179
- Nikkhah Bodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: a systematic review of clinical trials. Food Sci Nutr. 2019;7(1):96-108. doi:10.1002/fsn3.807
This article is intended for informational and educational purposes only. It does not constitute medical advice and should not be used as a substitute for professional medical guidance, diagnosis, or treatment.