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 improved heart health, brain health, digestive health and more. There are easy things you can do to support a healthy gut, particularly first thing in the morning. 

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,” says Lisa Ganjhu, DO, 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. Dr. Ganjhu encourages a breakfast packed with protein and fiber, like a Greek yogurt parfait or these Whole Grain Breakfast Burritos with Eggs, Cheese & Spinach.

Fiber contains prebiotics that 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).

Studies show that eating protein may positively impact gut microbiome makeup and gastrointestinal function. Researchers believe that not all dietary protein is digested, and some bacteria in the colon use the amino acids from the remaining protein as fuel, creating a byproduct known as metabolites. These metabolites may have a significant role in metabolism and immunity.

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 these 13 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 percent 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.

3. Get Moving

Movement positively impacts gut health in many ways. “Even if it is just a 10-minute walk or an at-home workout, any form of movement can help with digestion,” Dr. Uradomo shared. “Exercise increases blood flow to the muscles in the digestive system and helps move food through the digestive tract,” he explains.

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 a healthy circadian rhythm, 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,” says Will Bulsiewicz, M.D., a reknowned 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. 

Dr. 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 ginger are 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-healthy spiced 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. 

• Eat fermented foods. Fermented foods are rich in probiotics, the good bacteria that can help your gut balance itself out and even support digestion. Check out these 7 Must-Eat Fermented Foods for a Healthy Gut.
• Eat more plants. Plant-based foods are high in fiber and antioxidants that support gut health and help reduce inflammation. Aim to include fruits, veggies, legumes, nuts and seeds and legumes in your eating pattern.
• Add variety to your plate. Eating a variety of different foods from different food groups—veggies, fruits, whole grains, healthy fats and lean protein—from meal to meal is a great way to make sure you’re getting the variety of nutrients you need for a healthy gut.
• Wear blue light-blocking glasses before bed. Research shows exposure to blue light just before bed can negatively impact sleep, circadian rhythm and gut health. Limit blue light exposure before bed by turning off devices or wearing glasses that filter out blue light.

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.