Best Drinks to Stay Hydrated with SIBO
Staying hydrated is important when managing SIBO. Water, herbal teas, and homemade bone broth are all excellent choices to keep you hydrated without aggravating symptoms. Avoid sugary drinks, sodas, or high-caffeine beverages that can irritate the digestive tract. These drinks help soothe the gut and prevent dehydration, which is important during SIBO flare-ups.More from NIH: IBS
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Coconut Milk (unsweetened)
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Unsweetened coconut milk is a dairy-free alternative that is typically well-tolerated in small amounts. It provides healthy fats and can be used in smoothies or as a base for low-FODMAP drinks, but make sure it’s free from gums, thickeners, and sweeteners that may cause irritation.
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Aloe Vera Juice (with probiotics)
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Some aloe vera juices are enriched with probiotics to provide additional gut-healing benefits. This can be helpful for people looking to support their microbiome while soothing inflammation and improving digestion. Be sure to choose a variety without artificial additives or sweeteners.
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Electrolyte Water (without added sugar)
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A great way to stay hydrated, especially if SIBO has caused diarrhea or dehydration. Choose electrolyte drinks that are free from added sugars, artificial sweeteners, or high-FODMAP ingredients. Natural options with sodium, potassium, and magnesium can help replenish lost minerals.
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Iced Green Tea (without sweeteners)
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Green tea is rich in antioxidants and has mild antimicrobial properties that may help with gut health. Iced green tea without added sweeteners is a refreshing and light option, though it’s best to opt for a decaffeinated version if caffeine worsens symptoms.
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Coconut Water (unsweetened)
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A naturally hydrating drink with electrolytes like potassium and magnesium, but only the unsweetened version is suitable for SIBO. Some people may still need to limit their intake as coconut water contains small amounts of fermentable sugars that could trigger symptoms.
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Kefir (Lactose-free)
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Lactose-free kefir is a probiotic-rich drink that may help restore gut balance without the fermentable lactose that can worsen SIBO symptoms. It provides beneficial bacteria that support digestion, but it’s essential to choose one that is free of added sugars or artificial sweeteners.
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Ginger Ale (made with real ginger)
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Traditional ginger ale made with real ginger and without high-fructose corn syrup or artificial sweeteners can be soothing for the stomach. Ginger is known for its anti-nausea and pro-digestive properties, helping to calm bloating and discomfort. Be sure to check labels, as many commercial brands contain high-FODMAP ingredients.
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Lemon Water
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A simple and refreshing way to support digestion, lemon water can help stimulate stomach acid production and promote bile flow. This is especially beneficial for those with SIBO-related bloating and sluggish digestion. Drink it warm in the morning to aid digestion without overloading the gut.
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Aloe Vera Juice (without added sugar)
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Aloe vera juice has soothing and anti-inflammatory properties that can help heal the gut lining and promote digestion. It may also assist with constipation by gently stimulating the bowels. Always choose an unsweetened, pure version to avoid added sugars or high-FODMAP ingredients.
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Cucumber Juice
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A gentle and hydrating juice that is low in sugar and FODMAPs, making it a great option for people with SIBO. Freshly made cucumber juice can be soothing for the digestive system while providing vitamins and minerals.
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Cucumber Infused Water
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Infusing water with cucumber slices adds a mild, refreshing flavor while providing antioxidants and hydration. Cucumber is low in FODMAPs and unlikely to trigger digestive distress, making it a great alternative to sugary or carbonated drinks.
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Bone Broth
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Rich in collagen, amino acids, and gut-healing nutrients, bone broth supports the intestinal lining and reduces inflammation. It is easy to digest and provides essential electrolytes that may be lost due to diarrhea or malabsorption. Homemade versions without additives or high-FODMAP ingredients are best.
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Apple Cider Vinegar Drink (diluted)
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Apple cider vinegar, when diluted in water, may help with digestion by increasing stomach acid and improving gut motility. This can be particularly beneficial for people with SIBO-related low stomach acid. However, some individuals may find it irritating, so start with a small amount.
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Herbal Tea (e.g., Peppermint, Ginger)
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Herbal teas like peppermint and ginger are known for their soothing effects on digestion. Peppermint can help relax the intestinal muscles, reducing bloating and discomfort, while ginger is excellent for alleviating nausea and improving gut motility. Avoid teas with added artificial sweeteners or caffeine, which can aggravate symptoms.
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Low-FODMAP Fruit Juices (e.g., Cranberry, Blueberry)
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Some fruit juices, like cranberry and blueberry, contain antioxidants and are naturally lower in fermentable sugars, making them a better choice for SIBO sufferers. Always choose 100% juice with no added sugar or high-FODMAP fruit blends. Diluting juice with water can further reduce its impact on digestion.
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Decaffeinated Coffee
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While regular coffee can be irritating due to caffeine’s impact on gut motility, decaffeinated coffee in moderation may be better tolerated. Choose a low-acid option and avoid adding dairy, sugar, or artificial sweeteners, which can exacerbate SIBO symptoms.
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Matcha Tea (decaffeinated)
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Decaffeinated matcha provides antioxidants and may have mild anti-inflammatory effects without the gut-irritating properties of regular caffeinated teas. It can be enjoyed warm or cold, but avoid adding sweeteners or dairy, which may aggravate symptoms.
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Water
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The simplest and most essential drink for SIBO sufferers, water helps flush toxins, aids digestion, and keeps the gut hydrated. Opting for filtered water can further help reduce exposure to potential gut irritants like chlorine and fluoride. Drinking room temperature or warm water may be easier on digestion compared to ice-cold water.
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Herbal Infusions (e.g., Chamomile, Fennel)
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Chamomile and fennel teas are excellent for reducing bloating, gas, and inflammation in the digestive tract. Fennel has carminative properties, meaning it helps relieve trapped gas and relax the digestive muscles, making it particularly beneficial for SIBO sufferers.
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Fennel Tea
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Fennel tea is known for its ability to reduce bloating and gas by relaxing the digestive tract. It can be particularly helpful for SIBO sufferers dealing with excessive fermentation and discomfort after meals. Drinking it warm enhances its soothing effects.
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Almond Milk (unsweetened)
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A good dairy alternative for SIBO sufferers who are lactose intolerant. Unsweetened almond milk is naturally low in fermentable carbohydrates, making it a gentler choice for the gut. However, some store-bought varieties contain additives that may be irritating, so opt for simple, clean ingredients.