We probably don’t already have to tell you that there are so many foods that can trigger digestive issues like gas, bloating, diarrhea, and more. That’s why it’s best to steer clear from items like refined sugar and processed foods if you want to improve your gut health and reduce stomach inflamamtion—but, you may not be paying attention to the beverages you drink. As it turns out, there are certain, unexpected drinks that are harming your gut health and leading to weight gain.
To learn more about the unexpected drinks that can lead to an inflamed stomach, we spoke with Heidi Moretti, a registered dietitian at The Healthy RD. She says that yerba mate, bubble tea, and lemonade are some of the worst beverages you can have if you suffer from inflammation. This is because they’re high in refined sugar and caffeine which can cause an inflammed, irritated stomach. Find out more about these drinks and some anti-inflammatory beverages to have instead!
What Is An Inflamed Stomach?
Gastritis, or more commonly known as an inflamed stomach gastritis, is a stomach condition that causes swelling or bloating in the stomach. An inflamed stomach can also lead to symptoms like heartburn, irritation, indigestion, and more. Unfortunately, an inflamed stomach can occur for a variety of reasons.
“An inflamed stomach can happen due to irritating foods and drinks as well as medications. Stress can also cause this inflammation as well as a lack of healthy probiotics,” Moretti warns. “Foods that cause inflammation in the stomach include processed grains, fried foods, sugary foods and drinks, food sensitivities, alcohol, and even so-called healthy foods if you are reactive to them, such as legumes, chocolate, nuts, and seeds.” Besides the typical, sugar drinks that you probably already know are inflammatory, she also advises against yerba mate, bubble tea, and lemonade.
1. Yerba Mate
Yerba mate is a highly caffeinated herbal drink that's indigenous to South America. Even though it's similar to both coffee and tea, yerba mate is neither and can actually lead to issues with your gut. "Yerba mate is a popular and unexpected drink that can cause inflammation because it is very high in caffeine and sugar, which are irritating to the gut lining for some people," Moretti says. "This irritation stems from a lack of nutrients, throwing off the natural stomach bacteria, and the stress that can come from too much caffeine."
Instead, she recommends anti-inflammatory herbal teas as a gut-healthy substitute, "Herbal teas that are unsweetened are an excellent option because they have anti-inflammatory compounds and can soothe the stomach lining and promote a healthy microbiome." Plus, herbal teas can also help decrease stress levels. Some great herbal tea choices include chamomile tea, lavender tea, sleepy time teas, and licorice tea.
2. Bubble Tea
Similarly, bubble tea is a tea-based drink that originated in Taiwan. It generally consists of sweetened tea, milk, and chewy tapioca balls (or boba). Even those this beverage is tasty, it can lead to an inflamed gut if consumed in excess. "Bubble tea is another unexpected drink that is inflammatory because it is usually very high in processed sugar content, which causes the stomach to be more acidic and irritated," Moretti adds. And, the processed sugar can also throw off the gut microbiome which triggers inflammation.
If you're still craving a drink that's similar to boba tea, she suggests kefir. Moretti explains that kefir is a cultured, fermented milk drink that's similar to yogurt. It is however thinner in consistency than yogurt so it's more suitable for drinking. Kefir tastes tart, sweet, and also has a slight fizz because of the fermentation process. "Plain kefir is a great substitute for people who can tolerate dairy because it provides natural probiotics, is nutritious and is known to dampen inflammation in the body (like other fermented foods)," she says. Kefir is also a great source of calcium and is rich in gut-healthy probiotic bacteria.
3. Lemonade
Who doesn't love a cool glass of lemonade in the summer? We do! Unfortunately, lemonade can also trigger an inflamed stomach because it's mostly made of sugar. Lemonade contains rougly three to four tablespoons of sugar (or nine to twelve sugar packets!) in each 12-ounce serving. Yikes! "For the same reasons listed for bubble tea, it is irritating and inflaming to the gut—it robs the body of nutrients due to sugar, changes the healthy bacterial content of the stomach, and due to the sugar, can cause an increased chance of acid reflux," Moretti notes.
Instead, she says to simply opt for lemon water for faster digestion. "Lemon water is a good choice because the antioxidants in the lemon rind can help soothe an irritated stomach according to some research."
The Bottom Line
At the end of the day, Moretti recommends avoiding drinks like yerba mate, bubble tea, and lemonade which are loaded with unnecessary added sugar which can lead to an inflamed stomach. Instead, drink anti-inflammatory herbal teas, plain kefir, or simple lemon water to promote a healthier gut. And, if you're still struggling with inflammation, Moretti has other suggestions, like "eating a diet that has plenty of healthy fats like extra virgin olive oil, avocados, and virgin coconut oil help to restore the balance of the gut and decrease inflammation."
"Additionally, having plenty of homemade meals like slow-cooked stews, salads, one pot dishes helps to eliminate additives (which are also disruptive to the gut lining)," she continues. "In other words, avoiding processed and packaged foods goes a long way to helping relieve an inflamed stomach." Moretti says that bone broth soups are a great way to soothe the gut because they contain "healing nutrients and collagen which helps restore the gut lining."