Easy Gut-Friendly Summer Drinks

Thursday 05th Aug 2021 |

After the challenges over the past year, at last the Summer is stretching out ahead of us with a sea of sporting events and social occasions to look forward to!

Whatever our tastes, we often picture ourselves with a “glass of something” in hand as we enjoy the delights of the Great British Summer. But, is there a way to enjoy a tipple that’s also good for the body – and mind?   

Experts are increasingly talking about a strong microbiome as the foundation for a healthy, balanced lifestyle. What we eat – and drink – directly influences the composition of our intestinal flora – and thus the power of our immune system.   

BIOMES nutrition scientist, Dr Kathryn O’Sullivan has created some new summer drinks to quench your thirst, feed your gut bacteria and boost health and wellbeing. Kathryn explains, “The focus on dietary advice tends to be on foods, but as the weather warms up we turn to drinks to keep hydrated and as a natural part of Summer socialising. A gut friendly diet encourages the good bacteria to dominate which therefore creates a healthy balance of bacteria in the gut.  With a little thought and planning there’s no reason why gut-friendly ingredients, probiotics such as yoghurt, kefir and fermented drinks and prebiotics,  which feed the probiotic bacteria , like fruits and vegetables shouldn’t be easily incorporated into some classic Summer liquid refreshments.”   

Non-alcoholic drinks: 

Gut-Friendly Summer Drinks – Mango Ginger Kefir Lassi 

Gut-Friendly Summer Drinks

Probiotic Kefir is a cultured fermented drink traditionally made with cow’s milk, but can be made with non-dairy options and even water. 

Ingredients to serve 2 

  • 250ml kefir 
  • 125ml milk 
  • 1 tsp chopped fresh ginger  
  • 3 tbsps. runny honey  
  • 1 ripe mango, peeled and diced 
  • Dash of cinnamon (optional)  
  • 6 ice cubes 

Blend all the ingredients until smooth. Serve immediately. Cheers! 

If you fancy making your own kefir, follow our simple recipe: 


  • 2 tbsp. kefir grains or 1 sachet of kefir starter kit 
  • 500ml milk (cows, nut or soya)  

Glass container with lid 

Make sure your container is clean and sterilised before you start. 

If using powder, mix with a little milk of your choice to form a smooth paste, then add rest  to your  glass container. Stir. If using grains, drop into the bottom of your glass container, add your milk and stir briefly. 

Cover your container with a cheesecloth and secure with a rubber band.  Leave in a warm place, ideally at 22 degrees for 24 – 48 hours. The warmer the temperature the quicker your milk will ferment. Do not be tempted to stir as you will disrupt the fermentation process.  

It is ready when it is slightly set, strain through a muslin cloth or fine sieve, collect your grains as they can be used again. Leave in the fridge to cool, again covered by the lid. It’s ready for use. 

Gut-Friendly Summer Drinks – Cranberry Kombucha Punch  

Gut-Friendly Summer Drinks

Probiotic Kombucha is a lightly fizzy fermented tea drink. It comes in different flavours depending on the tea used. If you make it yourself it takes about two weeks to be ready. 

Ingredients to serve 10  

  • 400ml cranberry juice 
  • 400ml orange juice 
  • ½ tsp ground ginger 
  • ¼ tsp cinnamon 
  • ¼ tsp nutmeg 
  • Crushed ice cubes 
  • 500ml kombucha  

Put first 5 ingredients into a saucepan and bring to the boil, reduce the heat and simmer for 5 minutes. 

Remove from heat and poor into a jug, chill in the fridge. 

When chilled and just before you are ready to serve add in the kombucha and crushed ice. It’s now got a bit of fizz and is ready to drink! 

To make your own kombucha: 


1 litre water 

6 teabags- you can use black, green or fruit teabags 

1 kombucha scoby 

Glass container with a lid 

Make sure your container is clean and sterilised before you start. Bring water to the boil, stir in the sugar and tea bags. Chill in the fridge until cold, remove teabags and pour into glass container. Add your scoby and cover with a cheesecloth securing with a rubber band. Place the container in a warm dark place e.g. cupboard for 8 days. Be careful not to leave in a cool place as mold can form. Leave to ferment. 

After 8 days taste, and when you are happy with the flavour, remove the scoby (you can use it again). Strain the kombucha through a fine sieve filtering out any sediment and transfer to your sealable container. Return to a dark warm place for another week or until it turns fizzy. It is then ready to drink.  

Gut-Friendly Summer Drinks – Queen of Greens Mocktail  

Gut-Friendly Summer Drinks

Plant foods contain prebiotics in the form of fibre and resistant starch which increase the diversity of gut bacteria 

Ingredients to serve 5 

  • 4 kale leaves  
  • Ice cubes 
  • 6 mint leaves 
  • 4 teaspoon ginger syrup 
  • 2 tablespoon fresh lime juice 

Juice the kale leaves and poor into your cocktail shaker, add ice cubes, mint leaves, ginger syrup and lime juice- shake hard for 15 seconds. Ready to serve.  

Alcoholic drinks: 

Recent studies suggest that drinking red wine is better for gut bacteria than any other alcohol due to the presence of chemicals called polyphenols

Red Wine Spritzer 


  • Red wine  
  • Soda water 
  • Slice oranges 
  • Ice   

Pour in equal amounts of red wine and soda water, toss in some ice and garnish with a slice of orange.  

Summer Berry Red  

Gut-Friendly Summer Drinks

Ingredients to serve 1 

  • 2 strawberries halved 
  • 4 blueberries 
  • ½ tsp honey 
  • Juice of half a lime 
  • 2 parts red wine 
  • 1-part soda water 
  • Sprig of mint 
  • Ice cubes 

In a glass add ice cubes, strawberries, blueberries, honey and lime juice. Mix well. Add the wine and stir. Top up with soda water and a sprig of mint. Pour and enjoy. 

Gut-Friendly Summer Drinks – Red Velvet Splash Cocktail 

Ingredients to serve 1 

30ml Tequila 
30ml red wine
15ml lime juice
Tsp brown sugar
60ml grapefruit soda
Lime wedge to garnish 

Combine all ingredients in a cocktail shaker filled with ice. Shake and strain into a glass. Garnish with lime wedge. 

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