A regulated gut health is crucial for your overall well-being, as it plays a key role in digestion, nutrient absorption, immune function, and even mental health.
According to experts, a healthy gut, along with a balanced microbiome, helps contribute to efficient digestion. Conversely, if your gut health is poor, you are bound to have various kinds of diseases owing to a weakened immunity. And so, a US-based gastroenterologist shares his top morning habits you must follow.
According to Harvard-trained Dr Saurabh Sethi, you must begin your day with warm water – even before sipping your favourite cup of coffee – as it stimulates digestion and bowel movements. However, you must also do a few gentle movements, like walking or yoga, to get your digestive system going.
And before you indulge in your day’s busy activities, Dr Sethi’s top ten gut health tips, as he explained on Instagram, include:
Drinking warm water before coffee
Warm water wakes up your digestive system and encourages smooth bowel movements. According to studies, drinking warm water stimulates digestion and prevents constipation.
Gentle movements like yoga and walking
Starting your day with a few gentle moves, which include light yoga asanas, stretching, and even going for a walk, is immensely beneficial for your gut health. Regular body movements get your digestive system going and reduce bloating. According to studies, light exercise improves digestion naturally.
High-fibre breakfast
Eating a breakfast packed with fibre is extremely beneficial for your gut health, as it helps promote regular bowel movements, supports a healthy gut microbiome, and potentially reduces the risk of certain diseases. The best options include oatmeal with seasonal fruits and nuts, whole-grain toast with avocado, and yogurt with chia seeds.
Protein in breakfast foods
Consuming Greek yogurt for breakfast – a food packed with protein – is one of the best ways you can keep your gut healthy.
No scrolling while you eat
Dr Sethi said scrolling on your phone or laptop while you eat can be detrimental to your gut health. When you get distracted, your digestion slows down significantly, giving rise to stress levels that rise, thereby harming your gut in the long run.
Follow mindful eating by focusing on your food to improve digestion and help your body absorb nutrients better.
Drink ginger tea or lemon water
Both ginger tea and lemon water have the natural ability to reduce bloating and aid digestion by stimulating digestive enzymes. They are also great for hydration, detoxification, and aiding digestion by stimulating bile production.
Avoid eating sugary cereal
Eating sugary, preservative-loaded cereal for breakfast can upset the gut bacteria, leading to indigestion.
Morning sun exposure
According to Dr Sethi, the sun is your main source of vitamin D, essential for a healthy gut. Studies say 10 to 15 minutes of daily sun exposure helps reduce inflammation in the gut, which leads to a host of gut problems like inflammatory bowel disease, or IBD, and irritable bowel syndrome, or IBS.
Take psyllium husk
Psyllium husk is packed with soluble fibre that improves gut health by aiding digestion, promoting regularity, and supporting a balanced gut microbiome.
Regularly check your poop
Dr Sethi recommends doing a quick daily ‘poop check’, as regular bowel movements are a good sign your gut is healthy.