As winter blankets the world in frosty temperatures, our focus naturally shifts towards cozy comforts and warming beverages. Beyond the traditional favorites like hot chocolate and warm coffees, a range of nourishing concoctions exists that can actively support your gut health, combat inflammation, bolster immunity, and offer a myriad of other health benefits. The gut, often referred to as the “second brain,” plays a crucial role in our overall health. It houses trillions of microbes that influence various bodily functions, including digestion, metabolism, and immune response.
We spoke with Paulina Lee, MS, RD, LD; and Chloë Ward, functional diagnostic nutrition practitioner & certified integrative nutrition health coach, to learn about two gut-healthy hot drinks you should drink this cold season for better immunity and reduced inflammation. They recommended ginger tea and bone broth as the unexpected hot and soothing drinks to sip on all winter long.
Ginger Tea
Ginger tea, a timeless elixir revered for its robust flavor and medicinal properties, emerges as a potent ally in promoting gut health, combating inflammation, and fortifying immunity. Key players like gingerol exhibit anti-inflammatory and antioxidant properties, making it a natural soother for digestive discomfort and a defender against oxidative stress. By aiding digestion and promoting the balance of gut bacteria, ginger tea contributes to a flourishing gut microbiome, which is intricately linked to overall well-being. Moreover, its immune-boosting potential is underscored by its ability to combat infections and bolster the body's defenses.
"Ginger tea is a warm way to start the day while boosting digestion and managing bloating. Ginger has anti-inflammatory and gastroprotective properties that improve digestion, and reduce bloating and inflammation. Ginger stimulates saliva flow and bile and stomach acid production which improves a sluggish digestion," says Lee.
She recommends to create ginger tea by slicing a few pieces and infusing them in hot water.
Bone Broth
Bone broth has slowly been gaining spotlight among health enthusiasts for its numerous benefits. From simmering animal bones and connective tissues, it emerges as a nutritional powerhouse with profound implications for gut health, inflammation, and immunity. Rich in collagen, amino acids, and minerals drawn from the bones, this elixir becomes a cornerstone for promoting a healthy gut lining and supporting the growth of beneficial gut bacteria.
Ward starts off by saying that bone broth is "rich in essential nutrients like collagen, amino acids, and minerals. [It] plays a vital role in supporting gut health, aiding in the reduction of inflammation, and boosting overall immunity. The gelatin derived from simmered bones promotes a healthy gut lining, fostering improved nutrient absorption and reducing inflammation. The amino acids present, such as glycine and proline, contribute to the repair and maintenance of the intestinal tract, supporting overall gut integrity."
She also notes that bone broth is packed with various minerals as it boasts notable quantities of zinc and selenium. These elements work synergistically to fortify the body's defense mechanisms, fostering resilience against infections and strengthening overall immunity.
"Regular consumption of bone broth has been linked to improved nutrient absorption, enhanced skin health, and increased overall wellbeing," Ward concludes.
