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As more research emerges about the importance of gut health, we gain more insight into just how much the gut microbiome affects overall health. Poor gut health may negatively impact your sleep, digestion and energy levels. But there’s good news! Our lifestyle habits and eating patterns can help us support better gut health, which can lead to improvedheart health, brain health, digestive healthand more. There are easy things you can do to support a healthy gut, particularly first thing in the morning.
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5 Things to Do When You Wake Up for a Healthy Gut
1. Eat a Breakfast Rich in Fiber and Protein
Time and time again we hear that breakfast is the most important meal of the day, and gastroenterologists agree! “I like to think of our body as like a car. You want to start the day with a full tank of gas,” saysLisa Ganjhu, D.O., a gastroenterologist at NYU Langone Health.
Eating breakfast gets your gut working first thing in the morning, plus it supports healthy energy levels for the rest of the day. Ganjhu encourages a breakfast packed with protein and fiber, like a Greek yogurt parfait or theseWhole-Grain Breakfast Burritos with Eggs, Cheese & Spinach.
Fiber containsprebioticsthat feed your good gut bacteria, promoting a healthy gut microbiome. A high-fiber diet may also reduce the risk of digestive diseases like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Eating a breakfast packed with fiber and protein has other health benefits as well, including increased fullness, better blood sugar balance and long-lasting energy that’ll carry you over until your next meal.
No time to make breakfast in the morning? Check out these13 High-Protein, High-Fiber Breakfasts You Can Prep the Night Before.
2. Drink a Glass of Water
Drinking a glass of water first thing after you wake up helps to rehydrate the body after a long night of sleep. “The most abundant molecule in the cells lining your digestive tract is water, accounting for 70% or more of total cell mass,” says Lance Uradomo, M.D., M.P.H., an interventional gastroenterologist.
Hydration is important for gut health because water helps break down food, improving digestion and making nutrients easier to absorb. It also supports a healthy gut microbiota and strong immune system.
Try leaving a glass of water on your nightstand before bed. When you wake up, it’ll be there to remind you to drink.
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3. Get Moving
Start your morning with some gentle stretches or a walk—bonus points if you can walk outside in the morning sunlight. Morning sun exposure supports healthy circadian rhythms, improving sleep quality and duration, which positively affects gut health. Circadian rhythms help regulate digestive functions including motility, digestion and absorption.
4. Add Spice to Your Morning Coffee
Another gastroenterologist-backed morning habit to support gut health is to add spices to your coffee. There are plenty of spices sitting in your pantry that can help reduce gut inflammation.
“Cinnamon, so foundational,” saysWill Bulsiewicz, M.D., a renowned gastroenterologist and author. “It’s sweet, it goes well with everything and you can pair it with other spices.” Try adding it to brewed coffee, or add it to your coffee grounds before brewing.
Bulsiewicz also suggests experimenting with turmeric and ginger. “These spices together are amazing,” he said. “I usually will add a little bit of soymilk to it as well.“Turmeric and gingerare packed with antioxidants that support heart health, reduce inflammation and support healthy digestion.
5. Take a Moment for Mindfulness
We live in a world where we are constantly stimulated, from the moment we wake up until the moment we go to sleep. This constant stimulation can overwhelm the nervous system, causing the body to feel stressed. Stress—both acute and chronic—directly impacts gut health.And while some stress is unaviodable, finding healthy ways to manage it can help support a healthier gut.
Take a moment for mindfulness in the morning before checking emails or social media. If setting aside 10 minutes for morning mindfulness isn’t realistic for you, then incorporate mindfulness into your existing morning routine. Practice mindfulness while sipping your gut-healthyspiced coffee, during gentle stretches or while brushing your teeth.
Other Tips for Supporting Gut Health
While a healthy morning routine can start you off on the right track, it’s important to consider how your entire day impacts your gut. Here are some other lifestyle tips that can help support better gut health.
The Bottom Line
Gut health impacts your overall health and well-being, so it’s important to prioritize daily habits that support digestive health. These morning tips can support gut health, but it’s your overall habits that will make the real difference. Eat plenty of nutrient-dense whole foods, stay hydrated, manage stress, prioritize sleep and move your body daily.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Guan ZW, Yu EZ, Feng Q.Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care.2021;44(9):1970-1979. doi:10.2337/dc21-0099Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.iScience. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903Voigt RM, Forsyth CB, Keshavarzian A.Circadian rhythms: a regulator of gastrointestinal health and dysfunction.Expert Rev Gastroenterol Hepatol.2019;13(5):411-424. doi:10.1080/17474124.2019.1595588Leigh SJ, Uhlig F, Wilmes L, et al.The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota-gut-brain axis perspective.J Physiol.2023;601(20):4491-4538. doi:10.1113/JP281951
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Guan ZW, Yu EZ, Feng Q.Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care.2021;44(9):1970-1979. doi:10.2337/dc21-0099Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.iScience. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903Voigt RM, Forsyth CB, Keshavarzian A.Circadian rhythms: a regulator of gastrointestinal health and dysfunction.Expert Rev Gastroenterol Hepatol.2019;13(5):411-424. doi:10.1080/17474124.2019.1595588Leigh SJ, Uhlig F, Wilmes L, et al.The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota-gut-brain axis perspective.J Physiol.2023;601(20):4491-4538. doi:10.1113/JP281951
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Guan ZW, Yu EZ, Feng Q.Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care.2021;44(9):1970-1979. doi:10.2337/dc21-0099Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.iScience. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903Voigt RM, Forsyth CB, Keshavarzian A.Circadian rhythms: a regulator of gastrointestinal health and dysfunction.Expert Rev Gastroenterol Hepatol.2019;13(5):411-424. doi:10.1080/17474124.2019.1595588Leigh SJ, Uhlig F, Wilmes L, et al.The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota-gut-brain axis perspective.J Physiol.2023;601(20):4491-4538. doi:10.1113/JP281951
Guan ZW, Yu EZ, Feng Q.Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802
Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001
Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453
Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care.2021;44(9):1970-1979. doi:10.2337/dc21-0099
Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.iScience. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903
Voigt RM, Forsyth CB, Keshavarzian A.Circadian rhythms: a regulator of gastrointestinal health and dysfunction.Expert Rev Gastroenterol Hepatol.2019;13(5):411-424. doi:10.1080/17474124.2019.1595588
Leigh SJ, Uhlig F, Wilmes L, et al.The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota-gut-brain axis perspective.J Physiol.2023;601(20):4491-4538. doi:10.1113/JP281951
