Breakfast is the most important meal of the day as what you do in the first few hours after waking up can set the tone for your digestion, energy levels, and even mood throughout the day. From what you drink first thing in the morning to how mindfully you eat, your morning habits can have an impact on your gut health.
Research shows that your gut isn’t just responsible for digestion, it’s also connected to your immune system, metabolism, and mental health. A 2023 study in Nature Microbiology found that the diversity of gut bacteria fluctuates through the day, influenced by meal timing, light exposure, and sleep cycles. That means your morning routine, including breakfast choices and movement, can directly affect how well your digestive system functions.
Keeping this in mind, Dr. Saurabh Sethi, MD, MPH, a Harvard-, AIIMS-, and Stanford-trained gastroenterologist and hepatologist, recently shared his 10 best morning habits for gut health on Instagram in a reel on October 7. “Which of these do you already practice daily?” he asked his followers, making them rethink their morning routines. Here’s what he recommends.
1. Warm water before coffee
Many of us reach for coffee first thing in the morning, but Dr. Sethi suggests starting with a glass of warm water instead. This helps rehydrate the body after several hours of sleep and gently wakes up the digestive system.
According to a study published in the European Journal of Clinical Nutrition, drinking water before caffeine can improve metabolism and support digestion by stimulating intestinal movement. It’s also easier on an empty stomach than acidic coffee.
2. Gentle movement: Yoga or walking
Dr. Sethi recommends light physical activity like yoga or walking in the morning. Gentle movement promotes blood flow and encourages healthy bowel movements.
A 2022 study in Scientific Reports found that moderate-intensity exercise can positively influence gut microbiota diversity, the balance of good bacteria in your intestines. Yoga poses like twists and forward bends also help stimulate digestion naturally.
3. High-fibre breakfast
“A high-fibre breakfast sets the tone for the day,” says Dr. Sethi. Fibre not only supports digestion but also feeds beneficial gut bacteria.
According to a 2021 study in Frontiers in Nutrition, diets rich in soluble and insoluble fibre promote the production of short-chain fatty acids (SCFAs) like butyrate, which help reduce inflammation and improve gut barrier function.
Great fibre-rich breakfast options include oats, chia seeds, flaxseeds, fruits, and whole grains.
4. Add protein to your breakfast
Pairing fibre with protein provides long-lasting satiety and balanced blood sugar levels. Protein also helps maintain gut lining integrity and supports the growth of beneficial bacteria.
A 2023 study published in the American Journal of Clinical Nutrition showed that combining protein with complex carbohydrates can prevent blood sugar spikes, which are linked to gut inflammation and metabolic issues.
5. No scrolling while eating
Mindful eating is another underrated habit for gut health. When you’re distracted by your phone, you tend to eat faster and chew less, leading to indigestion and bloating.
Research from the University of Surrey (2019) found that people who eat while distracted consume 25 per cent more calories and experience more digestive discomfort than those who eat mindfully.
6. Ginger tea or lemon water
Both ginger and lemon are known for their digestive benefits. Ginger contains compounds like gingerols and shogaols, which support digestion and relieve nausea.
According to a study published in the World Journal of Gastroenterology (2020), ginger can help with gastric emptying and reduce bloating, making it an ideal morning beverage. Lemon water, on the other hand, provides a mild acid that can stimulate stomach acid production and aid digestion.
7. Avoid sugary cereal
While cereals are marketed as quick breakfasts, many are loaded with sugar. Dr. Sethi recommends choosing whole-grain, low-sugar options instead.
A Harvard School of Public Health review (2023) found that high-sugar diets can disrupt the gut microbiome by feeding harmful bacteria, leading to inflammation and digestive issues. Replacing refined cereals with oats, millet, or muesli can make a big difference.
8. Morning sun exposure
Sunlight isn’t just good for your mood — it also benefits your gut. Early morning sun exposure helps regulate your circadian rhythm, which influences digestion and metabolism.
According to a 2020 study in Frontiers in Microbiology, exposure to natural sunlight supports healthy gut microbiota and strengthens immune regulation through vitamin D production.
9. Psyllium (If constipated)
Psyllium husk is a natural soluble fibre supplement that can ease constipation and support bowel regularity.
A 2024 study in Frontiers in Nutrition found that daily psyllium intake improved stool consistency and promoted the growth of beneficial bacteria in people with mild digestive issues. Dr. Sethi advises drinking plenty of water when taking psyllium to avoid bloating.
10. Poop check
Finally, Dr. Sethi recommends checking your stool daily. While it may sound odd, this simple habit helps monitor digestion and identify early warning signs of imbalance. Changes in colour, texture, or frequency can reveal hydration issues, fibre deficiencies, or gut infections.
According to the Bristol Stool Chart, healthy stool should be smooth, soft, and sausage-shaped, anything else may indicate your gut needs attention.
Building these habits doesn’t require drastic lifestyle changes. Start with one or two, like drinking warm water and eating a high-fibre breakfast and gradually add more.