Is it just me, or has the taboo surrounding gut health been lifted in recent years? It seems that an area of focus that had previously been reserved for older generations has now been embraced by people of all ages. Whether this has been stirred by social media trends, an influx of new products that help improve gut health, or the saturation of unhealthy, ultra-processed foods on grocery store shelves, I suppose we’ll never know.
But one fact remains undeniable: a lot more of us are seeking ways to improve our gut health. That’s why I’ve put together a morning routine here (based on my own) that is streamlined and optimised for your gut, and makes sure that you start off the day on the right foot. So, without any further ado, let’s jump into the best morning routine for a healthier gut.
Have a Good Night’s Sleep
In order to have the healthiest gut possible, you should always try to get a good night’s sleep. But what do I mean by that? Well, research suggests that 7-9 hours of uninterrupted sleep every day, with a consistent sleep/wake cycle, is the best way to go.
You might not know this, but a healthy sleeping pattern is great for your gut health because, while you’re in deep sleep, your body regulates hormones that control both your metabolism and appetite. On top of that, getting regular sleep for 7-9 hours promotes a consistent circadian rhythm for bacteria inside your microbiome, which keeps them well populated and diverse.
A Quick Morning Stretch
Once you’re up, it’s stretching time. And no, I’m not going to ask you to launch into a series of impossible yoga poses. Just a couple of simple stretches, like a forward fold pose and a straightforward hamstring stretch, should do the job.
The forward fold stretch compresses your digestive system and promotes circulation, which should help to get things moving in there at the very start of the day. The hamstring stretch, meanwhile, is great for relieving any possible stomach bloating, as well as decompressing your spine after a long rest and waking up your legs.
A Balanced Breakfast
Now it’s time for the most important meal of the day. To get started, just bear in mind that we’re aiming to include some form of fibre, probiotics, and fermented foods in order to maximise the value for our guts.
My go-to option is to start with a bowl of oats – packed with fibre and slow-release carbs – as they are a good foundation that can be mixed with almost anything. On top of that, I’ll add a few tablespoons of a Biotiful kefir yogurt. Kefir yogurts are a great (and convenient) way of further improving the diversity within the microbiome and also act as an anti-inflammatory agent. If you’re wondering where to buy kefir because you aren’t too familiar with it, then don’t worry, it’s now widely available in the chilled section of most stores. On top of that, I always add a cup of raspberries and a sliced banana, which will both fuel the hardworking bacteria in my gut, helping them to break down my food.
Closing Thoughts
After that, it’s just a matter of showering, getting dressed, and heading out the door. I walk to work too, which is also good for my gut as the exercise will encourage digestion, but don’t be too hard on yourself if you need to drive.
