{"id":17879,"date":"2022-09-08T12:00:57","date_gmt":"2022-09-08T10:00:57","guid":{"rendered":"https:\/\/najzdrowie.pl\/?p=17879"},"modified":"2026-04-14T13:14:43","modified_gmt":"2026-04-14T11:14:43","slug":"what-to-drink-for-healthy-gut-5-best-drinks","status":"publish","type":"post","link":"https:\/\/najzdrowie.pl\/en\/what-to-drink-for-healthy-gut-5-best-drinks\/","title":{"rendered":"What to Drink for Healthy Gut? 5 Best Drinks to Support Microbiome and Digestion"},"content":{"rendered":"<p><em>Discover 5 drinks for a healthy gut! Learn what to drink to strengthen your microbiome, improve digestion, and boost your body&#8217;s immunity.<\/em><\/p>\n<h4 class=\"wp-block-heading\">Table of Contents<\/h4>\n<ul class=\"wp-block-list\">\n<li><a href=\"#how-drinks-affect-gut-health\">How do drinks affect gut health?<\/a><\/li>\n<li><a href=\"#kefir-and-other-fermented-drinks--natural-probiotics\">Kefir and Other Fermented Drinks \u2013 Natural Probiotics<\/a><\/li>\n<li><a href=\"#beetroot-and-celery-juice--the-power-of-vegetable-elixirs\">Beetroot and Celery Juice \u2013 The Power of Vegetable Elixirs<\/a><\/li>\n<li><a href=\"#kombucha-and-beetroot-kvass--fermentation-for-immunity\">Kombucha and Beetroot Kvass \u2013 Fermentation for Immunity<\/a><\/li>\n<li><a href=\"#homemade-drinks-for-digestion-and-bacterial-flora\">Homemade Drinks for Digestion and Bacterial Flora<\/a><\/li>\n<li><a href=\"#tips-and-faq-what-to-drink-to-rebuild-gut-flora\">Tips and FAQs: What to Drink to Rebuild Gut Flora?<\/a><\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"how-drinks-affect-gut-health\">How do drinks affect gut health?<\/h2>\n<p>The impact of drinks on gut health is much greater than it may appear at first glance. Drinking the right fluids is one of the most important, and at the same time, one of the easiest ways to support the digestive system, strengthen the microbiome, and regulate the daily functioning of the intestines. First and foremost, fluids play a key role in digestive processes\u2014participating in dissolving and breaking down nutrients, facilitating the movement of food through the digestive tract, and preventing <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16473\" target=\"_blank\" rel=\"noreferrer noopener\">constipation<\/a> by moisturizing stool masses. Water and drinks based on it support the secretion of digestive enzymes, providing proper absorption of vitamins and minerals. Additionally, regular consumption of drinks rich in natural functional ingredients such as prebiotics, <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16476\" target=\"_blank\" rel=\"noreferrer noopener\">probiotics<\/a>, or polyphenols can contribute to greater diversity and the number of beneficial bacteria in the gut. This, in turn, positively affects the body&#8217;s immunity, nervous system function, and even mental well-being, since the gut-brain axis plays a significant role in regulating mood. Choosing the right drinks also has an important impact on regulating the pH level in the digestive tract and protects against the multiplication of harmful microorganisms that could lead to inflammation or gut dysbiosis.<\/p>\n<p>The very composition of drinks is also significant\u2014both the presence and absence of specific substances can support or disrupt gut function. Fermented drinks such as kefir, kombucha, or drinking yogurt deliver live cultures of bacteria that colonize the gut and strengthen the mucosal barrier, preventing pathogens and toxins from entering the bloodstream. Herbal teas (e.g., peppermint, fennel, or ginger) help relieve bloating, stimulate the production of digestive juices, and improve gut motility, which is particularly beneficial for people with digestive issues. It&#8217;s also important to avoid drinks that may harm the gut microbiota\u2014excessive alcohol, sugary sodas, or highly processed juices can lead to the growth of harmful bacteria, inflammation, and digestive disorders. Attention should be paid to the amount of fluids consumed daily\u2014both dehydration and excessive fluid intake in a short period can negatively affect water-electrolyte balance and the functioning of the entire digestive tract. Consuming appropriate drinks supports the regeneration of gut epithelium, helps remove toxins, improves peristalsis, and nourishes intestinal cells, which translates into a healthier microbiome, efficient digestion, and increased body immunity.<\/p>\n<h2 class=\"wp-block-heading\" id=\"kefir-and-other-fermented-drinks--natural-probiotics\">Kefir and Other Fermented Drinks \u2013 Natural Probiotics<\/h2>\n<p>Kefir and other fermented drinks are gaining popularity due to their beneficial effects on gut health. Unlike regular beverages, fermentation turns these products into a rich source of natural probiotics\u2014live bacterial cultures that benefit the gut microbiota. Kefir stands out among fermented beverages for its unique combination of lactic acid bacteria and yeasts, which work together to create a product not only easily digestible but also of very high biological value. Regular consumption of kefir can help restore bacterial balance, especially after antibiotic treatment, reducing the risk of pathogenic microflora, inflammation, or digestive problems. Besides traditional dairy kefir, water kefir is increasingly popular for those who don&#8217;t consume dairy. Its production is based on the fermentation of sugar with water kefir grains, resulting in a refreshing drink rich in both probiotics and essential vitamins and minerals.<\/p>\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1.jpg\" alt=\"drinks for healthy gut, the best choice for strong microbiome and digestion\" class=\"wp-image-12006\" srcset=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1.jpg 1200w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1-300x200.jpg 300w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1-1024x683.jpg 1024w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1-768x512.jpg 768w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1-1170x780.jpg 1170w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1-585x390.jpg 585w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Co_pi__na_zdrowe_jelita__5_najlepszych_napoj_w_wspieraj_cych_mikrobiom_i_trawienie-1-263x175.jpg 263w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<p>Fermented drinks also include natural yogurt, buttermilk, kvass, kombucha, and various Asian elixirs such as kimchi juice or fermented soy beverages. Each contains a different profile of microorganisms, allowing for even more effective supplementation of gut microbiome diversity. Kombucha, produced from fermented tea using the SCOBY culture, provides not only probiotics but also organic acids and antioxidants that help protect against free radicals and regenerate the intestinal mucosa. Buttermilk and natural yogurt are sources of Lactobacillus and Bifidobacterium bacteria, which support the production of beneficial short-chain fatty acids, help rebuild the gut barrier, and reduce the permeability of the intestinal walls. Consuming these drinks also improves the absorption of nutrients such as calcium and B vitamins, which translates into overall immunity, metabolism, and bone health. It is crucial to choose unpasteurized and unsweetened products, in which the beneficial bacterial cultures have not been destroyed. Including fermented drinks in your daily diet can reduce symptoms of <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16458\" target=\"_blank\" rel=\"noreferrer noopener\">irritable bowel syndrome<\/a>, support the fight against constipation, diarrhea, or bloating. Importantly, fermented beverages can also play a role in preventing metabolic disorders such as insulin resistance and obesity, by affecting hunger signals and regulating lipid metabolism. Additionally, traditional fermented drinks are also produced through vegetable fermentation, e.g., sauerkraut or beet juice, which, apart from probiotics, provide valuable polyphenols and prebiotic fiber. The importance of fermented beverages in the daily diet results not only from the diversity of microorganisms but also from their synergistic interaction with other food ingredients, which allows for more effective care of digestive health and general well-being.<\/p>\n<h2 class=\"wp-block-heading\" id=\"beetroot-and-celery-juice--the-power-of-vegetable-elixirs\">Beetroot and Celery Juice \u2013 The Power of Vegetable Elixirs<\/h2>\n<p>Vegetable juices, especially beetroot and celery stalk juice, are increasingly recognized for their role in gut health and overall digestive system condition. Beetroot is a true treasure among Polish vegetables, saturated with natural pigments like betanin, which has strong anti-inflammatory and antioxidant properties. Consistently drinking fresh beetroot juice supports liver function and helps detoxify the body, improving digestion, facilitating the elimination of metabolic waste, and supporting the microbiota. Beetroot is also an excellent source of dietary fiber, which feeds beneficial gut bacteria, supports intestinal peristalsis, and helps prevent constipation. Thanks to nitrates, beetroot juice improves blood supply to the gut walls, stimulates the secretion of digestive juices, and supports the regeneration of intestinal mucosa, which is particularly beneficial after antibiotics or during chronic inflammation. Another advantage of regular consumption is the presence of B vitamins, iron, magnesium, and potassium\u2014elements crucial for the proper functioning of the nervous system, which is closely related to the so-called gut-brain axis. The valuable nutritional profile of beetroot supports energy levels, immunity, and general vitality, but also stabilizes the gut microbiome by supplying polyphenols with prebiotic activity.<\/p>\n<p>Celery stalk is another vegetable that, in the form of fresh juice, provides invaluable support for healthy gut. It is low in calories, rich in water, minerals, and bioactive compounds that support detoxification and improve digestion, such as apigenin and luteolin. The soluble fiber in celery stimulates the growth of beneficial bacteria and ensures proper hydration of the intestinal mucosa, increasing digestive comfort. Celery supports the production of mucus to protect the digestive tract walls from irritants, alleviates symptoms of <a href=\"https:\/\/najzdrowie.pl\/en\/heartburn-causes-symptoms-home-remedies-heartburn\/\" target=\"_blank\" rel=\"noreferrer noopener\">heartburn<\/a>, reflux, and bloating. Its diuretic, anti-inflammatory, and alkalizing properties help maintain pH balance throughout the digestive system, promoting positive changes in the gut environment. Research shows that regular celery juice consumption may help reduce gastrointestinal inflammation and support epithelial regeneration, which is especially important in autoimmune disorders or food sensitivities. Beetroot and celery juices can be drunk separately or combined in one drink, enriching the taste with lemon, apple, or ginger, which additionally increases their nutritional value and positive effect on the microbiome. Importantly, vegetable juices do not burden the digestive system like some fruit juices high in simple sugars, allowing for rapid nutrient absorption while providing the body with easily assimilable vitamins and minerals essential for a healthy gut. Regular supplementation of the diet with beetroot and celery juice is a simple and effective way to maintain microbiota diversity, improve gut function, and strengthen the body&#8217;s natural immunity.<\/p>\n<h2 class=\"wp-block-heading\" id=\"kombucha-and-beetroot-kvass--fermentation-for-immunity\">Kombucha and Beetroot Kvass \u2013 Fermentation for Immunity<\/h2>\n<p>Kombucha and beetroot kvass are two exceptional fermented drinks that have gained recognition among both healthy lifestyle enthusiasts and nutrition specialists. Their important role is to support the gut microbiome and boost immunity, making them a valuable element of the daily diet for those caring for digestive health. Kombucha is a fermented beverage made from black or green tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY\u2014Symbiotic Culture Of Bacteria and Yeast). During the fermentation process lasting from several to several dozen days, bacteria and yeast transform sugars into organic acids, enzymes, vitamins, and bioactive compounds, turning tea into a slightly fizzy, tart drink with a unique flavor profile. Regular kombucha drinking promotes gut mucosa renewal and increases microbial diversity\u2014not only by providing probiotics but also by supplying substances that stimulate the development of native microbiota. Kombucha contains organic acids such as acetic, glucuronic, and lactic acid, which support detox processes and protect the body from harmful metabolic byproducts. Kombucha is also a valuable source of B vitamins and antioxidants, which protect intestinal cells from oxidative stress, and its antibacterial effect may limit the growth of pathogens in the digestive tract. Some studies also indicate that regular kombucha consumption helps relieve intestinal inflammation, improve peristalsis, and may reduce the risk of irritable bowel syndrome or inflammatory bowel diseases. It is worth noting that homemade kombucha, with minimal sugar and no artificial additives, has the best health properties\u2014store-bought versions often contain pasteurized or excessively sweetened components, which can negatively affect the health benefits.<\/p>\n<p>Beetroot kvass is a traditional Polish drink created by fermenting beets with garlic, salt, and herbs. It is considered one of the most effective natural probiotics for strengthening both the gut barrier and the whole body&#8217;s immunity. During fermentation, live lactic acid bacteria cultures (mainly Lactobacillus and Leuconostoc) develop, giving kvass strong regenerative properties for the intestinal mucosa, supporting the growth of beneficial bacteria, and reducing pathogenic microorganisms. Regular consumption of beet kvass may improve the absorption of vitamins, iron, magnesium, and other microelements essential for strengthening immune responses. Additionally, bioactive beetroot compounds such as betanin, anthocyanins, and flavonoids help fight inflammation and act as powerful antioxidants. Beetroot kvass balances gut pH, reducing the effects of digestive tract acidification, which often leads to indigestion and harmful microbiota growth. Importantly, fermented drinks like kombucha and beetroot kvass are especially recommended during periods of decreased immunity\u2014during autumn and winter, convalescence, or after antibiotic treatments when gut flora is weakened. Their mild yet comprehensive effects on the gut result from the synergy of probiotics, prebiotics, minerals, and vitamins supporting the body\u2019s natural defense mechanisms. Individuals with sensitive digestive systems should introduce fermented beverages gradually, to avoid temporary bloating or discomfort as the microbiome adapts to new bacteria and yeasts. Kombucha and beetroot kvass are not only a way to diversify the diet and strengthen immunity but also an excellent method to improve well-being, energy levels, and digestion regulation through natural fermentation processes supporting gut health on many levels.<\/p>\n<h2 class=\"wp-block-heading\" id=\"homemade-drinks-for-digestion-and-bacterial-flora\">Homemade Drinks for Digestion and Bacterial Flora<\/h2>\n<p>An increasing number of people are seeking natural methods to support digestion and gut health, and homemade drinks are a great solution for those who want full control over the composition and quality of what they consume. Preparing drinks in your own kitchen allows you not only to minimize artificial additives, preservatives, and sugar but also to create blends rich in functional ingredients with prebiotic and probiotic properties. Among the most recommended homemade drinks for digestion and improving the bacterial flora are various vegetable smoothies and herbal infusions, flavored waters enriched with ginger, lemon, and mint, as well as homemade ferments like kefir, yogurt, kvass, or beetroot kvass. Smoothies based on kefir or natural yogurt are particularly worth trying\u2014just add seasonal fruits, flaxseed, bran, oatmeal, and parsley, celery stalk, or spinach, to create a nutritional bomb supporting the gut microbiome. The abundance of fiber, natural antioxidants, and bioactive enzymes in vegetables and herbs helps stimulate the digestive system\u2019s natural function, speeds up metabolism, and prevents constipation. Furthermore, the presence of prebiotics such as inulin from chicory, psyllium fiber, or fructooligosaccharides from leeks or garlic effectively promotes the growth of beneficial gut bacteria. These smoothies are best enjoyed on an empty stomach or as a second breakfast, to ensure regular bowel movements and a feeling of lightness throughout the day.<\/p>\n<p>Equally effective are homemade infusions and functional waters, which hydrate well, support digestive processes, and relieve bloating and heaviness after meals. The most popular include fennel, chamomile, peppermint, thyme, and ginger infusions, which accelerate intestinal peristalsis, have a mild antispasmodic effect, and calm the digestive tract. Warm water with a slice of ginger, turmeric, and lemon is also very effective, not only warming the stomach and improving digestive juice production but also supporting detoxification. An innovative suggestion is drinks with apple cider vinegar, rich in organic acids and probiotic yeasts, which you can easily prepare by mixing a tablespoon of vinegar with lukewarm water, honey, and a pinch of cinnamon. There\u2019s also a growing trend of making traditional bread kvass with natural yeasts at home bakeries, which, when consumed in small amounts, stabilizes bacterial flora and supports fermentation processes in the digestive tract, thus minimizing the feeling of heaviness after meals. Also noteworthy among homemade drinks are probiotic \u201cshots\u201d based on fermented vegetables (e.g., beetroot, cabbage, or pickles), which provide live lactic acid bacteria, minerals, and B vitamins to support epithelial regeneration. These types of drinks are best consumed regularly, but in small doses, to avoid disrupting the stomach and gently stimulate the growth of beneficial bacterial strains. Thanks to simple homemade preparation methods, you can individually select ingredients considering food tolerance, taste preferences, and the seasonality of fresh herbs and vegetables, which increases daily microbiome diversity and helps maintain healthy intestines.<\/p>\n<h2 class=\"wp-block-heading\" id=\"tips-and-faq-what-to-drink-to-rebuild-gut-flora\">Tips and FAQs: What to Drink to Rebuild Gut Flora?<\/h2>\n<p>Rebuilding the gut flora after antibiotics, a low-residue diet, or prolonged stress requires a thoughtful hydration strategy and a conscious choice of drinks supporting the microbiome. It is crucial to introduce drinks naturally rich in probiotics, prebiotics, and antioxidants at the convalescence stage, as these promote the growth of beneficial bacteria and help regenerate the delicate intestinal mucosa. The most effective are fermented milk drinks (kefir, natural yogurt, buttermilk), beetroot kvass, kombucha, and freshly pressed vegetable juices with added plant fiber. It is advisable to choose unpasteurized and unsweetened drinks, which is vital for maintaining the activity of probiotic bacterial cultures. Good support is also provided by smoothies based on natural, plant, or coconut yogurt or kefir with added soluble fiber, e.g., flaxseed, psyllium husk, or bran. It\u2019s important to drink pure water\u2014a minimum of 1.5-2 liters per day\u2014which is the foundation of daily gut care: water facilitates toxin elimination, supports peristalsis, and helps maintain the proper structure of the gut mucosa. Probiotic treatments should be supplemented with soothing herbal infusions such as chamomile, fennel, or peppermint. These herbs are not only anti-inflammatory but also reduce bloating and regulate digestive tract function. For lovers of aromatic drinks, natural plant hydrosols, homemade lemonades with ginger and turmeric, and flavored waters with fresh herbs and berries are good options. Probiotic waters based on fermented vegetables\u2014such as pickle juice, sauerkraut juice, or beet juice\u2014are also excellent choices; these drinks not only hydrate but provide abundant lactic acid bacteria, regenerating the microflora. Avoid artificial, industrial drinks enriched with probiotics or prebiotics if they are based on glucose-fructose syrup or contain artificial preservatives, as these can have the opposite effect.<\/p>\n<p>The most frequently asked questions concerning gut flora recovery include: which drinks bring the fastest results, how long should they be included in the diet, and are there contraindications? For many, an individual approach to fermented products is key\u2014people with <a href=\"https:\/\/najzdrowie.pl\/en\/lactose-allergy-symptoms-and-causes-of-lactose\/\" target=\"_blank\" rel=\"noreferrer noopener\">lactose intolerance<\/a> can turn to fermented plant-based drinks (e.g., soy, almond, or coconut) and juices from fermented vegetables. The effects of improved microbiome diversity may be noticeable after only a few weeks of regular consumption of natural, live drinks. In the case of antibiotic therapy or severe gastrointestinal disorders, it is good to consult the introduction of probiotic drinks with a doctor or dietitian. Another common question is whether homemade drinks are better than store-bought ones. Definitely yes, since home fermentation allows you to control the ingredients, avoid unnecessary additives, and guarantees higher activity of beneficial bacteria. Functional drinks such as water with bio (unpasteurized, with \u201cmother\u201d) apple cider vinegar, which supports digestion and the growth of gut flora, are increasingly popular; however, caution and moderation are important to avoid disturbing the stomach\u2019s acid-base balance. Is it allowed to drink coffee and tea when rebuilding the microbiota? Moderate amounts of coffee or green tea are not contraindicated if they do not burden the stomach; however, highly caffeinated drinks, energy drinks, alcohol, or sodas seriously disrupt the microbiota and should be completely limited or eliminated. It is worth experimenting with your own drinks based on vegetables, ferments, and probiotics, remembering that regularity, diversity, and the naturalness of ingredients are the most important factors for lasting restoration of beneficial gut bacteria.<\/p>\n<h2 class=\"wp-block-heading\">Summary<\/h2>\n<p>Choosing the right drinks is crucial for gut health and maintaining a strong microbiome. Fermented products such as kefir, kombucha, or beetroot kvass provide valuable probiotics and support the digestive system. Natural vegetable juices, including beetroot and celery, have anti-inflammatory and antioxidant properties. Regular consumption of homemade drinks and ensuring dietary diversity is the best support for the gut flora. Through these simple habits you strengthen your immunity and improve overall well-being. Start caring for your gut today by making conscious drink choices!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Find out what to drink for gut health and boost your immunity. Discover the 5 best drinks for a healthy gut microbiome and proper digestion.<\/p>\n","protected":false},"author":6,"featured_media":2210,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","rank_math_title":"What to Drink for a Healthy Gut? 5 Best Drinks to Support","rank_math_description":"Discover what to drink for a healthy gut and support your immunity. 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