1. Have a Complete Bowel Movement
"Having a complete bowel movement in the morning helps start the day off with a lighter, less distended gut," says Zenker. "Excess stool buildup can contribute volume to bloating and block gas from escaping. It can even slow down digestion upstream."
To keep things running smoothly, she recommends using a footstool to elevate your feet and mimic a natural squatting position. It's also important to give yourself enough time in the bathroom and avoid a rushed bathroom break.
2. Drink a Glass of Water
Hydration is everything! It's especially important for your gut health. That's why Zenker recommends drinking a glass of water first thing in the morning, which helps wake up your digestive system. "Water intake impacts gut motility, stool consistency, and frequency," she explains. "Inadequate water intake slows the gut’s motility and impairs its immune function."
Try drinking 1–2 cups of water each morning. Zenker notes that warm water is ideal: "Cold water may slow things down more, while warm water can help things move more smoothly," she tells us. The more you know!
3. Practice Mindfulness at Breakfast
To digest food efficiently, your body needs to be in a relaxed, "rest and digest" state—not a stressed-out, rushed one, Zenker explains, emphasizing the importance of supporting your parasympathetic nervous system. "The parasympathetic state promotes normal motility so that food, stool, and gas can pass through efficiently," she says.
You can activate this state by: Practicing breathwork with longer exhales than inhales, taking a few deep breaths before eating, or doing a short meditation or stepping outside into nature. Mindfulness is key!
4. Eat a high-fiber breakfast
If you're typically busy in the mornings or trying to cut calories, you may be a frequent breakfast-skipper—but this will take a toll on your gut health and throw off digestion. "Eating stimulates the gastrocolic reflex, which prompts movement through the digestive tract," says Zenker. This helps kickstart digestion.
Zenker says that a high-fiber breakfast is key to feeding good bacteria and keeping things moving. There are so many great options to choose from, like oatmeal with berries, sourdough toast with avocado, chia pudding with yogurt and fruit, or scrambled eggs with veggies and olive oil.
5. Chew Slowly
How you eat is just as important as what you eat. "Chewing helps incorporate digestive enzymes in the saliva that start the digestion process," says Zenker. Taking smaller bites and chewing thoroughly can prevent bloating by making food easier to digest.
Zenker suggests chewing even soft foods and smoothies. To practice mindfulness as you chew and stay present, take time to notice the taste, smell, texture, and appearance of your food to stay present. Finally, always listen to your body's hunger and fullness cues.
6. Incorporate Gut-Healthy Ingredients
Spices and herbs can be major game-changers for both the flavor of your food and your gut health. There are so many gut-healthy ingredients to choose from. Take ginger, for example: "Ginger is a prokinetic, meaning it stimulates motility in the digestive tract," says Zenker. "It also has strong anti-inflammatory properties."
Other helpful herbs include fennel, which improves motility and reduces gas, and peppermint, which soothes the gut and reduces bloating.
7. Move Your Body
Finally, don't forget to exercise each morning! Even just a few minutes of movement in the morning can stimulate digestion. "Movement can help stimulate motility in the digestive tract," says Zenker. That includes light stretching, yoga, a walk, or even a short workout.
When you make an effort to start your day with movement, you not only support your gut health; you pave the way for a healthier day, and, in turn, a healthier life.