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Improve Your Digestion with These Simple Morning Routine Tweaks

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


The body thrives on consistency. 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.


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


  • Hydration

  • Movement

  • First Meal Strategy

  • Personal Time


Are must have ingredients to consider for optional gut health and digestion.


Remember biofeedback, the signs our bodies are sending us, are never “just because.” For better or worse, the body is simply responding to something in our external or internal environment. A consistent morning routine with some key elements to support both digestion and stress levels set the stage for solid health systemically. 


Hydration 


I suggest 20 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. Proper hydration is essential for gut health, and electrolytes play a key role—that’s why a pinch of sea salt is beneficial.  


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!


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.


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.

 

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. 


Pro tip- 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.)


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 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, 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. Pro tip- pack magnesium with you when you travel for some extra nervous system/motility support.


The Bottom Line: 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 take some control over how you spend your first 30 minutes ! Again, it goes a 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.






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