Contrary to what you might see on social media, you don’t need to follow extreme measures like downing shots of olive oil or munching on unusual foods to promote digestive health and reduce bloating. While gut health is essential, there are no miracle solutions for gastrointestinal issues. Instead, implementing some simple morning habits can lead to a day filled with energy and a happy gut. We’ve gathered advice from dietitians and gastroenterologists on the key morning practices for enhancing gut health and digestion.

1. Start Your Day with Water

Hydration is crucial for your skin, digestion, hormone balance, sleep quality, and mood. Kick off your morning with a glass of warm lemon water to help flush out toxins and support healthy bowel movements, as recommended by Tanya Mezher, MS, RD, CDN, Lead Functional Practitioner at Malla.

Water is vital for the cells lining your digestive tract to function properly and aid in food digestion. So, before indulging in your morning coffee or breakfast, hydrate your body with water, which can also help fight indigestion and bloating.

2. Make Breakfast Your Main Meal

Consuming a substantial breakfast is important for gut health due to the body’s circadian rhythm affecting stomach acid production. Eating larger meals earlier in the day when digestion is optimal can help in nutrient absorption. Take time to enjoy your breakfast mindfully and avoid distractions for better digestion.

3. Include Fiber and Fermented Foods in Your Diet

Fiber aids in promoting regularity and relieving gastrointestinal issues by feeding beneficial gut bacteria. Prebiotic fibers support the gut barrier, reduce inflammation, and maintain gut pH. Including fiber-rich foods like seeds, berries, whole grains, and vegetables, along with fermented foods, can significantly benefit your gut health.

4. Enjoy Ginger Tea

Ginger’s anti-inflammatory properties can aid digestion and reduce bloating by stimulating saliva and stomach acid production. Ginger root contains compounds that promote gastrointestinal motility, making it a beneficial addition to your morning routine.

5. Stay Active in the Morning

Morning walks or yoga can help improve digestion by contracting muscles in the digestive tract and stimulating enzymes. Even a short workout or walk can aid in moving food through the digestive system, promoting a healthy gut microbiome and enhancing blood flow to the digestive system.

6. Relax and De-stress

Reducing stress levels can positively impact digestion and absorption of nutrients. Prioritize relaxation techniques like deep breathing, meditation, or light stretching to activate the body’s parasympathetic pathways, essential for rest and digestion. Taking time for relaxation in the morning can set a positive tone for the day and support your gut health.


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