Sparkling vs. Still Water After a Meal: Which Is Better for Digestion?

If you are prone to bloating, one is better than the other.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Still water supports digestion by promoting hydration and bowel movements.
• Sparkling water hydrates too, but may worsen bloating or reflux in some people.
• The best choice depends on personal preference and individual tolerance.

When it comes to digestion, most of us focus on the food we eat. While food is important, what we sip on alongside a meal matters too.

You probably already know that sugar-sweetened beverages aren’t the best choice as your go-to drink, but how does sparkling water stack up? With sparkling water’s rise in popularity, you have more zero-calorie options at your disposal than ever before. But is it a better choice than still water for digestion?

We spoke to three registered dietitians to break down the benefits of each beverage. Their takeaway? When it comes down to which is best, it depends.

What Happens After You Eat

First, let’s dive into what post-meal digestion entails. After you eat, your stomach works to break down the food into a semi-liquid called chyme. Chyme enters your small intestine, where digestive enzymes help to further break it down. The small intestine absorbs the nutrients, while the remaining fiber gets fermented and liquids get reabsorbed in the large intestine.

Katharine Rosenthal, RDNexpands on how important fluids are to this process: “[Fluids] help soften food, aid in nutrient breakdown and keep food moving smoothly through the digestive system.” Without enough fluids, you may experience sluggish digestion and even constipation.

Still Water

“Everyone’s looking for the next sexiest gut-health supplement, but still water is truly one of the best things you can consume for your digestive system, alongside colorful plant foods,” shares Ayten Salahi, MS, RD.

Thanks to its hydrating properties, still water is an excellent choice for gut health. “Still water supports digestion by helping keep stool soft and promoting regularity,” explains Rosenthal.

However, it’s not the only fluid that can support hydration. “All fluids count, except alcohol,” says Meridan Zerner, MS, RDN, CSSD. This also includes certain foods, like hydrating fruits and vegetables such as cucumbers, watermelon, tomatoes, peaches and berries. Plus, they offer fiber, further supporting digestion.

Sparkling Water

Sparkling water is simply still water with carbonation, meaning carbon dioxide is added to it. Therefore, it counts toward your fluid intake. “Sparking water, especially the unsweetened varieties, can be a healthy, safe and fun way to stay hydrated,” says Zerner. “For many of my clients, the bubbles make the drink more appealing, which means they may drink more, more often.”

While sparkling water counts toward your fluid requirements, not everyone can tolerate it. “Carbonation can trigger symptoms for people with reflux or GERD,” says Rosenthal. “Sparkling water can create a fizzy, satisfying feeling after a meal that some people enjoy and interpret as digestion ‘moving.’ But those bubbles are gas, so for people prone to bloating, it can increase discomfort.”

Which Is Better?

So which is better for digestion? It depends.

“Still water is more universally tolerated and is preferable for people struggling with uncomfortable gut symptoms,” says Salahi. That said, sparkling water can be a fun way to get your fluids in if you don’t necessarily enjoy the taste of still water.

Rosenthal says it best: “If sparkling water helps you stay hydrated and feels good, that’s a benefit. If it leaves you feeling bloated, still water may be the better fit.”

Other Tips to Support Digestion

• Engage in Deep Belly Breathing. “Set a timer and do 60 seconds of deep belly breathing before meals,” Salahi says. “This stimulates the vagus nerve, supports parasympathetic nervous system processes like digestion and has been shown to improve gastric emptying.”
• Sip Throughout the Day. “Sip on your beverages consistently throughout the day and avoid chugging large volumes at mealtimes,” suggests Salahi. This may help support more comfortable digestion and prevent feelings of bloating.
• Eat Slowly. Mindful eating has been shown to be beneficial in a variety of ways, including digestion. “Eat slowly and chew thoroughly before swallowing so your downstream digestive organs have an easier job to do,” says Salahi.
• Go for a Short Walk. “Movement, like a short walk after meals, can help stimulate digestion,” shares Rosenthal. Research shows that physical activity increases gut motility and nutrient absorption, supporting overall digestion.

Our Expert Take

Both sparkling and still water help to keep you hydrated, which is key for a healthy digestion. Choosing between them comes down to personal preference and tolerance. However, if you’re prone to gut discomfort, you may want to limit sparkling water, which can worsen symptoms. Whichever you choose, both can help support digestion by helping you stay well hydrated.