Reviewed by Dietitian Kelli McGrane, M.S., RD

Key Points

• Golden milk may help support digestion and reduce inflammation in the gut.

• It features anti-inflammatory spices, including turmeric, ginger, cinnamon and black pepper.

• Incorporate golden milk into your nightly routine for a soothing way to wind down before bed.

Your gut is home to approximately 70% of your immune system. It also plays an integral role in mood, weight management, brain function and (of course) digestion. When it comes to supporting your gut, you may have come across articles on boosting fiber intake and enjoying probiotic-rich foods and drinks, like kombucha. However, one beverage you might not have thought of is golden milk.

“Golden milk is one of my favorite ways to unwind and give the gut some much-needed TLC after a day of eating. Served warm, it’s a creamy blend of turmeric, ginger, cinnamon and dairy-free milk that is both nourishing and soothing,” says Kara Hochreiter, M.S., RDN, LD. Read on to discover why golden milk is Hochreiter’s pick as the best late-night drink for gut health.

Related: The Best Late-Night Snack for Gut Health, Recommended by Dietitians

How Golden Milk May Improve Your Gut Health

Contains Anti-Inflammatory Compounds

The star ingredient of this calming beverage—and the reason behind its golden hue—is turmeric. Known for its vibrant color, turmeric is a root that’s typically enjoyed in powdered form, and it’s brimming with anti-inflammatory compounds that may support gut health. In fact, studies suggest that curcumin—the main active compound in turmeric—can help reduce inflammation of the gut lining and, as a result, may help protect against autoimmune diseases like inflammatory bowel disease (IBD).,

In addition to turmeric, golden milk contains several other anti-inflammatory spices, including cinnamon, ginger and black pepper. In addition to providing its own anti-inflammatory benefits, black pepper has also been shown to enhance curcumin absorption.,

May Support Gut Motility

Ginger has long been used as a natural remedy for easing nausea and indigestion. However, Hochreiter notes that this warming spice may also help keep food moving through your digestive tract, also known as gut motility.

While more research is needed, studies suggest that ginger may help promote gastric emptying, improve gut motility and minimize indigestion., It’s thought that these benefits are due to active compounds found in ginger, including gingerols and shogaols, which may help stimulate the production of digestive enzymes and promote gastrointestinal contractions to keep things moving.

May Help You Poop

Staying hydrated is key for making bathroom visits a smoother experience—literally. Drinking enough fluid can help make stool easier to pass and reduce the risk of constipation. While we typically think of water when it comes to hydration, milk and plant-based milk alternatives also count toward your daily fluid goal. Additionally, some people suggest that turmeric may have a gentle laxative effect and be helpful for reducing symptoms of irritable bowel syndrome (IBS), including constipation. However, research is limited, with larger studies needed to confirm this effect.

Related: 6 Sneaky Reasons You Can’t Poop

How to Include Golden Milk in a Nightly Routine

Sipping on a warm mug of golden milk can be a nutritious addition to your bedtime routine, helping you wind down after a long day—and if you don’t have a bedtime routine yet, it may be a good time to start. Research shows that maintaining a regular sleep-hygiene routine can improve sleep quality, which in turn can support numerous other aspects of health.

Hochreiter agrees: “Pairing your drink with a relaxing bedtime ritual helps to transform this nourishing drink into an act of self-care. When sipped slowly, this warm and soothing drink can help to shift your body into a parasympathetic ‘rest and digest’ state, promoting restful sleep and optimal overnight gut healing.”

Start by getting into comfortable, breathable clothes, putting your phone away and stepping into your kitchen. Add coconut milk (or other plant-based or cow’s milk), turmeric, ginger, cinnamon, black pepper and sweetener of choice to a saucepan over medium heat and bring to a gentle simmer. Simmer for 10 minutes. Pour the milk into a mug and find a cozy, quiet spot in your home to sip slowly while reading or doing a guided meditation. Wrap up your routine by putting your mug in the sink, and don’t forget to brush your teeth—after all, your dental hygiene can have a big impact on your gut health, too!

What to Look For in a Drink for Gut Health

When it comes to gut health, there’s no one “best” drink that’s helpful for everyone.

This is why Hochreiter recommends being wary of trendy beverages that make too-good-to-be-true claims about their benefits on gut health. Instead, she recommends sticking to these general guidelines and selecting a drink that works for your needs:

• Limit Added Sugars, Artificial Sweeteners and Gums: When possible, opt for drinks with minimal or no added sugars or artificial additives, as they may disrupt the microbiome and trigger symptoms, like bloating, in some folks. Instead, choose drinks that are naturally sweetened and contain easily recognizable ingredients.

• Choose Caffeine-Free Options: Caffeine-free beverages, like water, milk and herbal teas, tend to be gentler on digestion and less likely to disrupt your sleep.

• Look for Prebiotics or Probiotics: While they aren’t the right fit for everyone, drinks containing prebiotics or probiotics may be beneficial for some. For example, kefir is a nutritious option that provides probiotics, as well as protein and potassium.

Related: The Best Late-Night Drink for Weight Loss, According to Dietitians

The Bottom Line

Rethinking your nightcap may be just what you need to fall asleep faster while also supporting gut health. And when it comes to which drink to sip on before bed, Hochreiter recommends opting for a warm mug of golden milk. In addition to lending a soothing aroma, the spices in this golden-hued beverage may help protect against inflammation in the gut and support healthy digestion. Plus, it’s a flavorful way to boost your fluid intake for the day. So what are you waiting for? Make sure your spice cabinet is stocked and brew yourself a cup of golden milk for a moment of Zen before bed—it might just lead to better zzz’s too!

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