Golden milk – A soothing nighttime drink for gut health

[WORLD] Roughly 70% of your immune system resides in your gut, which also plays a crucial role in regulating mood, weight, brain health and, naturally, digestion. You’ve likely come across advice about increasing fiber or incorporating probiotic-rich foods like yogurt and kombucha. But there’s one lesser-known drink worth adding to the list: golden milk.

Also called turmeric latte, golden milk has deep roots in Ayurveda, the ancient Indian system of medicine. Traditionally used to aid digestion, soothe inflammation, and promote overall wellness, this time-honored tonic is now gaining popularity in the West, fueled by growing interest in functional foods and holistic health.

“Golden milk is one of my favorite ways to relax and show my gut some TLC after a day of eating,” says Kara Hochreiter, M.S., RDN, LD. “Served warm, it’s a creamy, comforting mix of turmeric, ginger, cinnamon, and dairy-free milk that feels as nourishing as it tastes.” Read on to see why Hochreiter hails golden milk as her top choice for a gut-friendly bedtime drink.

Why Golden Milk May Benefit Your Gut

Packed with Anti-Inflammatory Ingredients

The key player in this vibrant drink is turmeric, the golden-hued spice long recognized for its anti-inflammatory properties. Turmeric’s active compound, curcumin, has been linked to reduced gut inflammation and may help protect against conditions like inflammatory bowel disease (IBD). Emerging studies even suggest that curcumin could influence the gut microbiome by encouraging the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium, while discouraging harmful microbes.

Golden milk also features other anti-inflammatory spices—cinnamon, ginger and black pepper. Notably, black pepper enhances the body’s ability to absorb curcumin, making the blend even more effective.

May Promote Gut Motility

Ginger, long used to ease nausea and digestive discomfort, may also support gut motility—the smooth movement of food through your digestive tract. Research points to compounds in ginger, such as gingerols and shogaols, that may stimulate digestive enzymes and gastrointestinal contractions, helping reduce indigestion and keep things moving along.

Could Support Regularity

Staying hydrated is a key factor in preventing constipation. While water is the gold standard, beverages like milk and plant-based alternatives contribute to your fluid intake as well. Some preliminary evidence also hints that turmeric might offer a mild laxative effect and could ease symptoms of irritable bowel syndrome (IBS), though more robust studies are needed.

For those sensitive to dairy, golden milk made with almond, oat, or coconut milk provides a gut-friendly alternative that's typically easier to digest, especially before bed.

Incorporating Golden Milk Into Your Evening Routine

A warm mug of golden milk can serve as a relaxing, nutrient-rich addition to your nightly wind-down. If you haven’t already adopted a bedtime routine, now might be the perfect time—research shows that consistent evening rituals can enhance sleep quality, which also supports digestive health.

“Pairing golden milk with a calming nighttime routine transforms it into an act of self-care,” says Hochreiter. “Sipped slowly, it helps activate the parasympathetic nervous system—your body’s ‘rest and digest’ mode—encouraging both better sleep and gut repair overnight.”

To prepare, slip into something cozy, set your devices aside, and head to the kitchen. In a small saucepan, combine your milk of choice with turmeric, ginger, cinnamon, black pepper, and a sweetener if desired. Heat gently and simmer for about 10 minutes. Pour into your favorite mug and find a quiet spot to sip and unwind—perhaps with a book or calming meditation. And don’t forget to brush your teeth—good oral health can support gut health too.

What to Look For in a Gut-Friendly Beverage

There’s no universal drink that works for everyone’s digestive system, which is why Hochreiter urges caution when trying beverages that claim miraculous gut-healing powers. Instead, consider the following when choosing a drink:

Minimize Additives: Limit beverages high in added sugars, artificial sweeteners or gums, which can disrupt gut bacteria and trigger bloating. Choose drinks with clean, simple ingredients.

Go Caffeine-Free: Beverages without caffeine—like herbal teas, milk, or water—are generally easier on the digestive system, especially at night.

Look for Prebiotics and Probiotics: While not suitable for everyone, drinks containing live cultures or prebiotic fibers (like kefir) may support a healthier gut environment.

Ultimately, individual responses vary, so it may take some experimentation. Keeping a food and drink journal can help pinpoint what works best for your digestive needs.

The Bottom Line

Swapping your usual nightcap for golden milk could be a small but meaningful change to support better digestion and restful sleep. With its soothing spices and gut-friendly ingredients, golden milk offers a warm, flavorful way to unwind and nourish your system before bed.

So why not brew yourself a cup tonight? Stock your pantry with the right spices, settle into your favorite chair, and sip your way to a healthier gut—and maybe better sleep, too.