4 Morning Habits for Better Digestion and Gut Health

Written by Sarah Bishop, MS Exercise Science, Functional Health Coach

Rushing out the door, diving into coffee five minutes after waking, or stressing about the day ahead could all be why your gut feels off. 

High stress, whether from a lack of routine or one that isn’t supportive, often triggers digestive issues. Chronic stimulation of the HPA axis leads to elevated cortisol levels, which can damage the intestinal barrier and disrupt the microbiome. This can result in low-grade inflammation, dysbiosis, food sensitivities, and more.

One of my clients said something in her check in last week that made me giggle and first, and then gave me a serious pause into something so many woman don’t allow themselves time to do :

POOP.  

Think about your morning routine for a second. Are you: 

• Rushing out the door to train ?

• Diving into coffee three minutes after waking ?

• Checking your email before you brush your teeth ?

• Scrolling in bed til it’s 3 minutes before your first Zoom meeting of the work day ?

 In all of those cases, your body is basically running from a tiger which sends you into fight or flight mode ( or sympathetic dominance )

Back to my client, who mind you was dealing with painful bloating to the point where she couldn’t eat, constipated more days than not and dealing with acne and PMS that had to be medicated. Which if you didn’t know, pooping is how you detox. Not going ? We often see recirculation of toxins, including hormones like estrogen leading to those symptoms .

She was watching her boyfriend’s leisurely morning , and thought it was insane he was waking up two hours before he had to leave the house , “because  he hates rushing” but in doing that, “ he always had time to go to the restroom before work”

So I told her to take his lead (with adjustments because 2 hours is amazing but it doesn’t need to be that luxurious ) and start lasering in on her mornings .

And what do you know: 

“  I did allow myself to have more time to go have a bowel movement before work, and you're right. I was able to go a few times before work on the days that I was working from home in the morning. “

We went from taking Miralax and ~2 bowel movements a week to going daily.  

This is how we track biofeedback with clients at Fortify. Note, not perfect biofeedback but drastically better

Morning Stress Wrecks Your Digestion 

Stress and anxiety are highly correlated with digestion issues like IBS , stomach pain and discomfort . And I find the body responds  in one of two ways:

A) “clenching” , freezing up and diverting resources away from processes like digestion , leading to bloat and constipation )

  B) Speeding up which leads to an increase in GI motility and diarrhea

In either case, we need to get your body to realize there is no tiger. 

Now I get it, a lot of you reading this have kiddos , or need to be out the door early . A leisurely morning sipping your coffee and some “personal time” on the toilet may not be super practical . But I’m telling you, 15 minutes of a little you time can go a long way for your system  as well whole

I will often start with creating a morning routine with a client struggling with bloating, diarrhea, reflux or constipation as a foundational part of their plan.

• Hydration
• Movement
• First Meal Strategy
• Personal Time

These are 4 must have ingredients for optimal gut health and digestion.

I was also someone who struggled with gut health FOR YEARS. And I was also guilty of a morning routine that looked like what I described above. Now, you bet I wake up 30 minutes earlier than I need to be on any one else’s schedule . Not only does that go a long way for my digestion , but also my sanity.  They’re highly correlated for most humans ! 

1. Hydration 

 I suggest at least 12 ounces with a little pinch of sea salt to hydrate before coffee. Your body is about 70% water, and after a night of sleep, it’s in need of hydration (which is about minerals too , hence the salt ) . Back to my client, she told me she didn’t drink water some days til 9 am when she got to the office . YIKES! But, guess who starting pooping once she started sipping fluids first thing ? 

Play around with this :

• For constipation, warm water with fresh lemon juice can stimulate a bowel movement. 
• If you have diarrhea or bloating, opt for room temperature water. Your gut just woke up—it doesn’t need the shock of ice-cold water!

Pro tip- Leave a glass/shaker bottle out the night before so you don’t forget to start the day right!

 

2. Movement

A 10-20 minute walk first thing can help stimulate peristalsis (the wave-like contractions that move food through your gut). Bonus points if you get sunlight in your eyes to support your circadian rhythm. 

 Can’t walk outside? Doing some chores around the house or a little mobility or yoga flow (again 10 minutes goes a long way) is super helpful for those who tend to be more constipated to help massage those digestive organs.

My clients know I’m a big fan of Yoga with Kassandra 

3. A First Meal Strategy 

Coffee maybe giving you bubble guts and sending you running to the bathroom or triggering reflux? Try having a small snack, like half a banana with a little nut butter, before your coffee. Alternatively, add healthy fats and protein to your coffee with coconut oil and bone broth protein powder. You may also want to experiment with a low acid coffee brand. Purity and Lifeboost are two brands we like that are sold online (no affiliation!) .

For those of you who train first thing, if you find you’re experiencing GI issues at the gym you might want to play around with your pre workout meal. A smaller snack higher in carbs and lower in fat, fiber and protein 30 minutes before you train and intra workout carbs are easier to tolerate. 

1. Energy Bites 
2. A lower fat bar such Nature Valley or Bobos bites
3. Banana or another piece of fruit
4. Rice cakes or a Waffle with a protein shake or a little nut butter
5. Low FODMAP pumpkin muffins

Intra workout carbs can also be an option if you can’t stomach anything before training. 

You’ll need to experiment with your nutrition strategy and the type of training you're doing. (A 60-minute lift vs. a 60-minute run requires different approaches.)

4. Personal Time

Bathroom Time

Take time for yourself…  on the toilet. It’s crucial to allow your body the chance to go in the morning, even if you’re not currently experiencing GI issues. If necessary, go to bed 30 minutes earlier to ensure you have enough time. When you feel the urge : go! Ignoring it can weaken those signals over time

Investing in a squatty potty might be something to look into for proper posture to help align the colon for optimal elimination. 

Mental  Grounding

A gratitude practice, your morning walk, breath work, reading or journaling may fall into this category. Take a little time to set a calm tone for the day before diving into work, scrolling Instagram or making your kids breakfast can help your nervous system and in turn , digestion. 

Breath work in the morning stimulates the vagus nerve , which connects your brain and digestive system, ensuring your stomach produces the right amount of acid when you need it, as well as regulates peristalsis, It's a beautifully coordinated system that helps your body efficiently process and absorb nutrients from your food. 

Breath work can be as simple as making your exhales longer than your inhales. Or you can try box breathing or a free breath work meditation through an App such as Insight timer. 

You might not always have time for it, but I’m sure you can multi-task and do some breath work in car line or do your affirmations while you get your morning movement ! 

A Supplement for Digestion and your Nervous System 

A favorite "multi tasking" nutrient of ours is magnesium. Magnesium is a key mineral that helps regulate the nervous system, I recommend taking it before bed to support sleep, promote a calm morning and digestion in the morning. Magnesium glycinate is a great all-around option ( Legion is my go-to for a trusted supplement source - code FORD )  while magnesium citrate can support motility for those with slower digestion. It's important to be mindful of how we use magnesium citrate, and view it as support, not a band-aid that ignores the root cause of slow digestion.

Supporting Your Gut Starts in the Morning

Remember, this doesn't need to be a whole Pinterest worthy ritual. Find what works for you and consider that digestion being off could be a sign your current routine isn't working.

The body loves consistency, and high stress (lack of routine falling in that category) often drives GI issues.

It's not about being perfect or striving for 'optimal.' It's about finding simple ways to support your body and improve your health

I get it, we're all busy, but taking some control over how you spend your first 30 minutes goes a long long way.

If lifestyle and diet changes aren't enough, I use the GI Map with my clients to uncover deeper issues behind their digestion and gut health. However, focusing on foundational changes like your morning routine is often the first step in healing. These small adjustments can prime the body for success, and you may find that more extensive testing isn't necessary.

If you want to know whether foundational changes are enough for you, or whether it's time to dig deeper , book a strategy session and we'll figure out where you actually are and what your body needs to move forward.