A morning routine the tone for our entire day, and establishing a gut-healthy routine can make a significant difference in how we feel. If you’re looking to improve your digestive health and manage or prevent constipation, consider incorporating the following practices into your morning ritual.
1. Start Your Day with a Glass of Warm Water with Lemon
Kickstart your day by hydrating your body with a glass of warm water infused with fresh lemon juice. This simple yet effective drink not only rehydrates you after a night’s sleep but also helps stimulate your digestive system. The citric acid from lemons can stimulate the production of digestive juices, aiding in smoother digestion. Additionally, the hydration from the warm water keeps your intestines lubricated, reducing the chance of constipation.
2. Stretching for Digestive Movement
After hydrating, take a few moments to stretch your body. A gentle morning stretching routine increases blood flow to your organs, including the digestive tract, and can help to promote peristalsis—the movement that helps push food through your digestive system. Simple stretches like side bends, torso twists, or even some gentle yoga poses can also help reduce tension in the belly, making way for a more comfortable digestion process.
See an example of a short morning routine here.
3. Add Psyllium Husk
Next, mix two teaspoons of organic psyllium husk in a glass of water, let it sit for a minute and drink it right after your stretches. Psyllium is a soluble fiber that can help create bulk in your stool, making it easier to pass. By drinking this mixture on an empty stomach, you’re allowing the fiber to work its magic in your digestive tract, thus helping to prevent constipation. Psyllium husk absorbs water, expanding and forming a gel-like substance that aids in softening hard stools and regulating bowel movements. Psyllium also comes in capsules but these are not as effective as the powder mixed in water.
4. Power Up with Prebiotic Greens
Follow your psyllium drink with a glass of prebiotic greens. Prebiotic greens are rich in fiber and essential nutrients that nourish the beneficial bacteria in your gut. By promoting a healthy gut microbiome, you not only support digestion but also enhance your body’s ability to break down food and eliminate waste. Opt for a blend that includes foods like inulin-rich chicory root or fermented vegetables to further boost your gut health. I do not recommend probiotics as these should only be used for short periods of time and can have side effects such as diarrhea or dizziness.
Avoid That First-Thing-in-the-Morning Cup of Coffee (For Now)
While many of us rely on coffee to kickstart our mornings, drinking coffee on an empty stomach can contribute to constipation for some people. Caffeine can promote dehydration, and when combined with an empty digestive system, it may lead to sluggishness rather than a stimulating effect. Instead of your usual cup of joe, stick to hydrating beverages and consider saving your coffee for later in the morning after you’ve laid the groundwork for a healthier gut.
Putting It All Together
Incorporating these steps into your morning routine can have a powerful impact on your gut health. By starting your day with warm lemon water, gentle stretching, hydrating with psyllium husk, and enjoying prebiotic greens, you pave the way for improved digestion and constipation prevention.
Your gut health affects everything from energy levels to mood, so give this morning routine a try. By committing to these practices, you’ll likely find yourself feeling lighter, more energized, and ready to tackle whatever the day has in store. Remember, your body (and your gut) will thank you!
Until next time,
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