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September 20, 2022 5 min read

If you're looking for ways to improve your gut health, a morning routine is a great place to start. By following these nine simple steps, you can give your gut the boost it needs to function at its best. 

Your digestive system is vital to overall health, its functions go beyond digestion of our food,  influencing things such as your mood, immune system, brain function, hormones - everything. Taking the time to set it up for success first thing in the morning can drastically change the course of your day, and with consistency, the course of your life.

1. Go to bed early

A good morning routine starts the night before. The reason for creating a morning routine in the first place is to set yourself up to feel good the following day, but we can all agree how a lack of sleep makes us feel once that alarm hits. A lack of sleep can lead to a hormone imbalance, causing the stress hormone cortisol to rise. An increase in stress can be extremely harmful to the gut and can even cause “leaky gut” which is exactly how it sounds, your gut lining is leaky - allowing bacteria, viruses and undigested food particles into your bloodstream which causes inflammation in the body.

Going to sleep early at the same time every night will help to balance your hormones, reduce stress levels and increase microbial diversity leading to a healthy and happy gut.

2. Have warm lemon water first thing in the morning 

A warm cup of lemon water first thing in the morning helps to gently wake up the digestive system without overwhelming it and boost metabolism. Your body is the most dry in the morning so it aids in hydration and replenishes lost nutrients. It has also been shown to boost the production of gastric acid secretion which is a digestive fluid that helps your body to break down and easily digest food. This can be especially helpful if you deal with a sensitive gut as it allows you to gently wake up the digestive system rather than shock it with a cup of coffee.

3. Get sunlight exposure

Exposing your eyes to natural sunlight in the morning has many health benefits, one of them being that it regulates your circadian rhythm which helps to slow down melatonin production and increase serotonin, allowing us to feel a boost in our mood, energy and even aid in sleep. Exposure to sunlight also helps to protect the good gut bacteria in the intestine, increasing microbial diversity which can prevent diseases such as Crohn’s. Vitamin D is also extremely beneficial to your gut and immune system.

4. Take a 10 minute walk

Physical movement in the morning, even something as simple as a 10 minute walk, is a great way to get blood flowing to the digestive organs. Not only will this kick start digestion but can help with strengthening the muscles within the digestive tract, helping with allowing consistent and healthy bowel movements. Starting your day with a light walk can also help in reducing stress which we now know is essential in promoting a healthy gut.

5. Eat fiber

Having a good source of fiber in the morning will help to keep you full and satisfied for a while, as well as promote bowel movement, reducing constipation and bloating. The average female needs about 21-25g of fiber a day and men need 31-38g. Some high-fiber breakfast options that we recommend include, oats, fruits, avocado toast, chia seed pudding, fruit & veg smoothies, apples and peanut butter or yogurt with berries and nuts.

6. Have a mindful breakfast

We rush so much in the morning - eating should not be one of those things. Taking the time to sit down and be present with your breakfast sends signals to your gut that it is time for digestion. When we eat on the go, or are distracted while eating, we are cutting this gut-to-brain connection causing the gut to be caught off guard as food starts entering your system. Leading to overeating, bad digestion, bloating, constipation, etc. 

Instead, put aside 15 minutes or more if you have the chance to sit with your meal, take some deep belly breaths before you start and eat your meal slowly. No distractions, chewing properly and working with your gut to promote better digestion, versus working against it.

7. Wait 45-60 minutes after you wake up before having coffee

If you reach for your coffee as soon as you wake up - you’re not alone. Many people do this out of habit, not understanding the negative effects it has on the gut and rest of the body. When you wake up, your cortisol levels are at their highest and reaching for a cup of coffee will increase these levels - causing you to feel anxiety and stress. It also teaches the body to produce less cortisol over time, decreasing your body’s natural ability to make you feel energized and alert. The best time to drink your coffee is roughly 45-60 minutes after waking up, as you’ve been able to drink some water, move around, potentially eat breakfast, and your cortisol levels start to decline.

8. Meditate

As we spoke of earlier, stress is a silent killer to the gut. Creating some “me time” by practicing a short meditation in the morning can help to regulate our stress levels and strengthen our gut-to-brain connection. Setting up your external world starts with regulating and balancing your internal world. A morning meditation practice calms the mind and the body - allowing your body to feel safe and your mind to feel clear and ready for the day.

9. Take a probiotic

Adding a daily probiotic to your morning routine is a great way to ensure your gut has all the good gut bugs it needs to power through the day. Many people trying to heal their gut through diet and lacking results tend to forget that the quality of our gut microbiome is going to determine how much of that healthy diet we actually benefit from. One of the best ways to rebalance the gut microbiota is through a high-quality supplement as the CFU counts are much higher when compared to that within probiotic-rich foods. Our flora probiotic supplement guarantees 10 billion CFU’s (colony-forming-units) until expiry date, giving your gut the resources it needs to rebuild itself from the inside out for optimal gut health.


Creating a morning ritual does take time and dedication, but even by choosing a few or all steps spoken of today, you can set your gut up for a successful day and with time can say goodbye to your gut health issues that may be associated with a lack of attention & effort.

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