6 morning habits to boost your digestion

[WORLD] Starting your day with a healthy routine can make a significant difference in your digestive health, including preventing constipation. According to gastroenterologists, the right morning habits can stimulate your digestive system, promote regular bowel movements, and set you up for a more comfortable day. From hydration to mindful eating, here are six expert-approved activities to incorporate into your mornings to help you poop more effectively.

1. Hydrate Immediately After Waking Up

It’s no secret that water plays a crucial role in digestion, but drinking it first thing in the morning is especially important. According to Dr. Jane Smith, a gastroenterologist at the Mayo Clinic, “Dehydration can slow down your digestive system and contribute to constipation. Drinking a glass of water within the first 30 minutes of waking up can kickstart your metabolism and soften stool, making it easier to pass.”

Aim for at least 8 ounces of water—preferably at room temperature—to stimulate bowel activity and hydrate your body after a long night of rest.

2. Incorporate a Gentle Morning Stretch or Yoga Routine

Gentle stretching or yoga poses can have a profound impact on digestion. Movements that activate the abdominal muscles, such as a simple cat-cow stretch or a seated twist, stimulate the intestines and promote bowel movement.

Dr. Michael Lopez, a gastroenterologist at Johns Hopkins, recommends a brief yoga routine to start your day: “Certain poses can massage the abdomen, enhance blood flow to the digestive organs, and encourage peristalsis—the involuntary muscle contractions that help move waste through the intestines.”

3. Eat Fiber-Rich Foods for Breakfast

Fiber is essential for maintaining healthy digestion and regular bowel movements. A fiber-rich breakfast, such as oatmeal, whole-grain toast, or a smoothie with fruits and vegetables, can set the stage for a healthy morning.

"Fiber helps bulk up stool and makes it easier for your body to push waste through the intestines," explains Dr. Lopez. "Adding high-fiber foods like berries, chia seeds, or flaxseeds to your morning routine can ensure that your digestive system gets the support it needs to function properly."

For optimal results, aim for 20-25 grams of fiber daily, with a good portion consumed in the morning.

4. Avoid Coffee or Caffeinated Drinks on an Empty Stomach

While many people turn to coffee as a digestive stimulant, drinking it on an empty stomach can sometimes irritate the stomach lining, potentially leading to discomfort or bloating. While caffeine may encourage a bowel movement, its effects can vary greatly from person to person.

"Coffee can be a double-edged sword," says Dr. Emily Rogers, a gastroenterologist with the Cleveland Clinic. "It’s true that caffeine can help get things moving, but if you drink it on an empty stomach, it may cause acid reflux or gastrointestinal discomfort. It’s best to have something in your stomach first, like a small breakfast or snack, before having coffee."

5. Practice Mindful Breathing or Relaxation Techniques

Stress is a major factor in digestive issues, including constipation. Gastroenterologists recommend practicing mindful breathing or relaxation techniques to reduce morning anxiety and set a calm tone for the day. This can activate the parasympathetic nervous system, also known as the "rest and digest" response, which aids digestion.

Dr. Sarah Thompson, a gastroenterologist at the University of California, says, “Taking a few minutes in the morning for deep breathing or meditation can help regulate the digestive system. Deep breaths stimulate the vagus nerve, which controls digestive function and can make it easier for your body to process waste.”

Simple techniques like 5 minutes of deep breathing, progressive muscle relaxation, or even a brief meditation session can improve digestion over time.

6. Get Moving With a Morning Walk or Light Exercise

Physical activity plays a significant role in gut health by stimulating the muscles of the intestines. Even light exercise like a brisk 10-15 minute walk can promote bowel movements by increasing blood flow to the digestive system.

"Exercise helps to increase the transit time of food through the intestines, which helps prevent constipation," says Dr. Rogers. "A light morning walk can improve your gut motility and help your digestive system get back on track for the day."

Incorporating these six morning habits into your routine can set the stage for a healthier digestive system and improve your chances of having a smooth bowel movement. Whether it's hydrating first thing, eating fiber-rich foods, or practicing relaxation techniques, small adjustments to your morning routine can yield big benefits for your overall gut health.

If you struggle with chronic constipation or digestive issues, it’s important to consult a gastroenterologist for personalized advice. A tailored approach, alongside these expert-recommended practices, can help ensure that you’re doing everything you can to promote a healthy gut.