- A morning routine can help you improve your digestion and gut health, according to a dietitian.
- Habits like drinking water, taking a short walk, and eating a high-fiber breakfast can help.
- Stress can be bad for your gut health, so try to manage it by setting aside time to journal or meditate.
A healthy gut starts with a good morning routine. Habits like a high-fiber breakfast, a short exercise break, and drinking coffee or tea can help you stay regular and maintain a healthy digestive system, according to Samantha Cassettyregistered dietitian and nutrition consultant for by Siggi.
Here are seven steps she recommends to start your day off right, from hydrating early to setting aside time for journaling so stress doesn’t derail your digestion.
Start with a glass of water
drink enough water is crucial for good motility, or to keep digestion moving, and drink a little first thing in the morning can help relieve dehydration that occurs overnight.
“Getting adequate fluids can help with hydration and prevent constipation, which disrupts gut health
off track,” Cassetty said.
consider a supplement
If you are working with specific digestive health issues, supplements can help. probiotics they contain live bacteria that can help increase the number of beneficial microorganisms in the gut, which can sometimes relieve symptoms such as nausea, gas, diarrhea, or cramping.
“Certain strains of probiotics may be helpful for conditions like constipation and irritable bowel
syndrome,” Cassetty said.
For example, probiotic strains used to treat irritable bowel syndrome they include lactobacillus rhamnosus GG, lactobacillus plantarum, and bifidobacterium bifidum, a gastroenterologist previously told Insider.
Cassetty recommends taking the supplements first thing in the morning for best absorption, about 30 minutes before breakfast.
Opt for gut-healthy foods like yogurt, nuts, and fruit for breakfast.
For a nutritious and satisfying morning meal, include a mix of healthy fats, a serving of produce and about 20 grams of protein, according to Cassetty.
Her favorite is skyr-style yogurt, which is similar to greek yogurtcontaining about 19 grams of protein per 3/4-cup serving, compared to just 6 grams in the same amount of regular yogurt.
Cassetty opts for Siggi’s skyr, which is low in added sugar, and beats it with cranberries and walnuts.
breakfast ingredients Like berries, nuts, and other plant foods are high in fiber, which helps feed beneficial bacteria in your gut, while fermented foods like yogurt and kimchi provide a dose of live probiotics to boost beneficial bugs in your gut. the intestine. Be careful reading labels, though: foods like flavored yogurt can be high in added sugarwhich can ruin your gut health, Cassetty said.
Other foods for a gut friendly eating day include whole grains, seeds and legumes.
even a fast training can improve your overall health, studies show. a 10 to A 20-minute walk or yoga session in the morning is great for digestion, according to Cassetty.
“Activity helps improve digestion and motility, which helps keep the intestines moving. Also, exercise alters
your gut microbes, improving diversity, which is a sign of a healthy gut,” he said.
Aim for a consistent bathroom break in the morning
Your muscles aren’t the only thing moving each morning for optimal gut health. Setting aside a consistent time every day to have a bowel movement can keep you regular and evidence suggests the best time to poop it’s after breakfast, according to Cassetty.
“Sounds funny, but we’re creatures of habit, and the more you stick to the bathroom routine, the more
chances are their intestines are cooperating,” he said.
Enjoy a coffee or tea
Indulging in your morning brew can be a good thing, Cassetty said.
Beverages like coffee and tea can help keep you regular, thanks to the caffeine they provide, but they also contain plants micronutrients called polyphenols They help feed beneficial gut bacteria.
Extensive research suggests that these morning beverages have great benefits for your healthincluding your digestive system, especially if you avoid excess added sugar.
Reduce stress with deep breathing or journaling
When you’re stressed, your body has evolved to slow down digestion, Cassetty explained. That’s useful if you’re running for your life, but not if you’re just trying to manage a heavy workload.
“This prolonged stress is associated with reduced microbial diversity, a sign of an unhealthy gut,” he said.
To manage stress, Cassetty said she spends five to 20 minutes each day doing activities like journaling, meditationor simple deep breathing.
“It’s easier to be consistent if I do it first thing in the morning,” he said. “This practice can help digestion and gut health, but it also does so much more than that!”