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Having a healthy gut microbiota helps keep your overall gut health in check. Your gut microbiome is made up of trillions of microorganisms, some of which are considered “good for you”, while others are “bad”. The most important part is that it’s normal to have levels of “bad” bacteria in your gut, as long as you have a balance of good bacteria. If your microbiome is out of whack, you are at greater risk for disease. An imbalanced microbiome can put you at risk for irritable bowel syndrome, inflammatory bowel disease, obesity, and even cancer. There are things you can do in your daily life to make sure you reduce your risk of disease, including watching what you eat and being aware of certain eating habits that promote gut health.
Specifically, if you feel like you’re at risk or have an imbalanced gut microbiota or other gut health issue, or just want to focus more on your overall gut health, try start with your morning routine. We spoke with Jen Bruning, MS, RDN, LDNspokesperson for the Academy of Nutrition and Dietetics, regarding some morning eating habits to support gut health.
While many people know that consuming yogurt is a way to get a dose of probiotics, some may not realize that yogurt’s drinkable cousin, kefir, also contains gut-healthy probiotics. According to a report by Frontiers in microbiology, kefir is a fermented dairy product that, due to its probiotic content, may contribute to a healthy gut microbiome. This can happen because the probiotics in kefir can help your gut by introducing new bacterial species to your gastrointestinal tract, while helping existing beneficial bacteria grow at a healthier rate.
Along with helping to promote bacterial growth in the gut microbiome, kefir is also known to help aid digestion and thus improve your overall gastrointestinal health, according to Nutrition Research Reviews.
According to Bruning, water is our main and best source of hydration. And drinking a little water in the morning is a great start to the day.
“We’re dehydrated when we wake up, so hydrating in the morning is crucial for us to perform at our best,” says Bruning. “Also, dehydration can cause constipation because fiber needs water to do its job. Drinking water in the morning is a great way to start the day for our gut and overall health.”
Some studies, such as that of Nutrition review, also showed that those who drink more water may have greater diversity in their gut microbiome compared to those who don’t drink as much water. And curiously, well water provided the greatest diversity among the other types of water. While many of us probably don’t have access to well water, any type will still provide you with the basic hydration your body needs.
This is good news for coffee lovers who need their morning pick-me-up! “A cup of coffee can help keep you regular,” says Bruning. “And since it’s normally eaten in the morning, it deserves its place on this list!”
Bruning goes on to suggest that while regular coffee has the strongest effect, it’s not just the caffeine that helps your digestion.
“Decaf coffee can also stimulate the body to have a bowel movement,” says Bruning. “Drinking coffee may even favorably affect the makeup of our gut microbiome.” However, it is important to note a few points. “Don’t overdo it on coffee for gut health reasons,” Bruning adds. “But if you regularly enjoy a cup of coffee in the morning with no adverse effects, your gut can thank you.”
According to the Mayo Clinic, examples of adverse effects of coffee would be feelings of anxiety or jitters, jitters, headaches, rapid heartbeat, and irritability. However, these most often occur after excessive caffeine consumption.
Another way to get the juices flowing is to drink your fiber.
“Some juices pack a punch of fiber, like prune juice and some tomato-based juices,” says Bruning. “A fiber supplement mixed with water or juice can help you start the day with a dose of fiber.”
Bruning’s suggestion is particularly helpful, considering how the latest research on Americans’ daily fiber intake shows that only about 7% of the population gets enough of this macro in their daily diets. Additionally, she adds that a mix of soluble and insoluble fiber is essential for gut health and health.
Soluble fiber can help improve digestion, while insoluble fiber can soften stools, making them the perfect team for a healthy gut. According Nutrientslow-fiber diets have been linked to “gut-related diseases” such as diabetes, inflammatory bowel disease, and metabolic syndrome, as well as negatively altered gut microbiome.
“If you struggle to get enough fiber in your day like so many people do, starting the day with a fiber-containing drink can help you meet your needs,” she says.
Smoothies are a great way to get fruit you might not otherwise have time for throughout the day. It is also a refreshing and rejuvenating start to the morning.
“Use fiber-rich fruits like mixed berries and include ground flax or chia seeds to add nutrients and fiber,” Bruning suggests. “Smoothies can give you the double hit of fiber and the fluid they need to help you maintain a healthy gut.”
Another example of research on how fiber can positively impact your gut comes from a study published in Microbial ecology. This study found that increasing your fiber was linked to greater diversity in your microbiome and gut health, even after just two weeks.
So whether you choose to have water, coffee, smoothie, kefir, prune juice, or maybe a combination of a few, you’re probably doing your body a favor by adopting drinking habits that promote your gut health.
A previous version of this story was published on August 13, 2022. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.
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