Your gut is home to trillions of microbes that aid digestion, support your immune system and break down nutrients that your body needs. So, taking steps to keep these microbes in good shape is crucial for your well-being—and there are several ways to do that, starting when you first wake up in the morning.
Gut health is on many people’s minds lately. More than 80% of consumers in China, the U.K. and the United States say it’s important to them, and about half plan to make it a priority in the next couple of years, according to McKinsey & Company.
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Maintaining gut health starts with a nutritious morning meal and then sticking to a healthy routine. Here, gastroenterologists share their best tips for after-breakfast habits to incorporate into your day.
Breakfast is often said to be the most important meal of the day. “The goal with breakfast is to get your body the fuel it needs to start the day while also avoiding being hungry shortly after you’re finished eating,” says Joseph Jennings, MD, a gastroenterologist at MedStar Health.
Focus on incorporating high-protein and high-fiber foods that contain complex carbohydrates with a low-glycemic index, explains Dr. Divya Mallam, MD, a gastroenterologist at Manhattan Gastroenterology. “A food that has a low glycemic index takes more time to be broken down by your body, which leads to gradual rises in blood sugar, compared to foods with high glycemic indices” that break down quickly, resulting in blood-sugar spikes followed by quick drops.
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Dr. Mallam says one of her favorite breakfasts is Greek yogurt with sliced almonds, fresh berries and a drizzle of honey—yogurt is high in protein and rich in probiotics, which are also great for your gut, and berries and almonds are high in fiber. Another favorite is overnight oats made with steel-cut oats, chia seeds, flax seeds, berries and almond butter.
These examples “check all the boxes for a well-rounded meal that will provide your body with short-term energy to start the day along with protein and fiber that should help you feel more full throughout the morning,” Dr. Jennings says.
The No. 1 After-Breakfast Habit for Gut Health
When you wake up, you tend to be dehydrated, says Dr. Anish Sheth, MD, a physician at Penn Medicine and chief of gastroenterology at Princeton Medical Center. “That’s why the first pee of the day is a dark yellow color.”
So you should start your day by drinking a glass of water, he adds. Keep sipping water during and after breakfast and really all day long. Every day, women should strive to drink 11.5 cups (2.7 liters) of water, and men 15.5 cups or 3.7 liters, according to the Mayo Clinic.
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Drinking water can enhance the diversity of the gut bacteria in your GI tract, which has been associated with better gut health, Dr. Jennings added.
Along with eating a protein- and fiber-rich breakfast and drinking plenty of water, there are a few other habits that can benefit your gut health:A 2023 research review suggests that regular moderate to high-intensity exercise leads to positive changes in gut microbiota.
Exercise can also increase your body’s antioxidant levels and improve immune function, Dr. Mallam says. Regular physical activity can change your baseline metabolism, which boosts your energy levels and helps you manage your weight throughout your life, Dr. Jennings adds.
The best time to exercise is when you’re most likely to stick to it consistently. However, walking after breakfast or any other meal, instead of sitting or lying down, can help promote digestion and stimulate bowel function, Dr. Sheth says. It might be better to do strenuous exercise either before breakfast or later in the day; otherwise, you could get acid reflux or an upset stomach.
The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity, or a combo of the two. Dr. Jennings suggests incorporating cardio along with resistance training or weightlifting.
Go ahead, drink the coffee
Coffee contains chlorogenic acid, a gut stimulant that can wake up the bowels and get things moving in the morning, Dr. Sheth says. So, as long as you don’t load your cup with sugar and cream, coffee can be a healthy beverage choice.
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Just don’t drink too much. Research suggests that four cups a day or less is ideal for increasing beneficial gut bacteria and reducing bad bacteria. Drinking more than that is connected to negative GI issues, such as worsening acid reflux, Dr. Jennings added.
Coffee can be dehydrating, though. Dr. Sheth suggests drinking a glass of water for every cup of coffee to counteract that.
Choose healthy snacks
If you get hungry soon after breakfast, choose snacks that are good sources of fiber and protein and contain vitamins, minerals and good fats, Dr. Jennings says. For example, a mix of fruits, nuts and seeds will keep you feeling full.
Break any habits of munching on sugary snacks, which can lead to blood sugar spikes, he adds. This will just make you feel hungry as the day goes on.
Should You Have a Bowel Movement After Breakfast?
Many people have a bowel movement after breakfast. When food enters the stomach, it triggers the gastrocolic reflex, which tells your colon that more food is coming in and that it needs to make room, Dr. Mallam explains.
However, if you don't poop in the morning, don't worry. You don’t have to have a bowel movement after breakfast every day to have a healthy digestive system, she adds.
The time of day when you have a bowel movement isn’t that important, Dr. Mallam says. “It is more important to have regular-consistency bowel movements every one to two days.”
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Sources:
Joseph Jennings, MD, a gastroenterologist at MedStar HealthDivya Mallam, MD, a gastroenterologist at Manhattan GastroenterologyAnish Sheth, MD, a physician at Penn Medicine and chief of gastroenterology at Princeton Medical CenterThe trends defining the $1.8 trillion global wellness market in 2024, McKinsey & CompanyWater: How much should you drink every day? Mayo ClinicThe Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review, NutrientsAmerican Heart Association Recommendations for Physical Activity in Adults and Kids, American Heart Association Read More Details
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