A healthy gut starts first thing in the morning, and according to gastroenterologist Dr. Saurabh Sethi, a few simple habits can make a big difference.
Here are his daily steps to reset digestion and improve overall well-being.
Drink water before coffee
Begin your day with a glass of water before having your first coffee. Water replaces the fluids lost overnight and keeps the gut lining hydrated.
It also helps food move smoothly through the intestines and prevents constipation.
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Get morning sunlight
Step outside within the first hour after waking up. Morning light helps reset your body clock, which affects digestion, sleep, and energy levels.
It also boosts serotonin production, supporting both mood and healthy gut movement.
Practice morning breathwork
Spend a few minutes doing deep belly breathing before breakfast.
Slow, controlled breaths activate the vagus nerve, which connects the brain and digestive system, helping reduce bloating, cramping, and indigestion.
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Add a prebiotic boost
Feed your gut’s good bacteria by eating prebiotic-rich foods such as oats or slightly green bananas.
These fibers help your gut microbes produce compounds that strengthen the gut lining and lower inflammation.
Eat a protein and fiber-packed breakfast
A balanced breakfast rich in protein and fiber stabilizes blood sugar and supports gut microbes.
Try Greek yogurt with berries and chia seeds, or eggs with vegetables and kefir for lasting energy and better digestion.
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Eat more fiber
Research shows that high fiber intake is linked to a 30 percent lower risk of early death.
Fiber feeds beneficial bacteria, which produce short-chain fatty acids that support healthy aging and a strong immune system.
Eat without screens
Put away your phone while eating. Focusing on your meal activates your body’s “rest and digest” mode, which improves nutrient absorption.
Scrolling or watching TV can trigger stress responses that slow digestion.
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Take a short walk after breakfast
A gentle two-to-five-minute walk after eating can do wonders for digestion.
Movement helps food move through your gut, reduces bloating, and keeps blood sugar levels steady.
Do a daily poop check
Your stool is a “daily gut health report card,” says Dr. Sethi. Pay attention to color, shape, and ease.
Healthy stool is smooth and sausage-shaped, typically type three or four on the Bristol Stool Chart.
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Understand your gut microbiome
Your gut microbiome is home to trillions of microorganisms that influence everything from your immune system to your mood.
Microbiome scientist Dr. Emily Leeming notes that your gut bacteria can communicate with your brain, affecting how you think and feel.
Be mindful of imbalances
An unbalanced gut microbiome can impact hormones, mood, and overall well-being.
Studies show that low bacterial diversity is associated with anxiety, depression, and sleep problems, while a diverse microbiome supports both mental and physical health.
This article is based on information from The Sun.