Maintaining a healthy gut microbiome is key to promoting good gut health. The microbiome is made up of trillions of microorganisms, some of which are beneficial while others can be harmful. The key is to strike a balance between the two. When your microbiome is out of balance, it can increase your risk of developing diseases such as irritable bowel syndrome, inflammatory bowel disease, obesity, and cancer. Luckily, there are steps you can take in your daily routine to minimize this risk, including being mindful of what you eat and drink.
One simple way to support your gut health is to focus on your morning routine. We spoke with Jen Bruning, MS, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics, who shared some effective morning drinking habits that can promote a healthy gut. Whether you're already dealing with gut health issues or simply want to maintain your overall gut health, incorporating these habits into your morning routine can be a great place to start.
1) Improve Your Morning Routine with a Cup of Kefir
While many people turn to yogurt for a daily dose of probiotics, its lesser-known counterpart, kefir, also contains gut-healthy probiotics. According to a report in Frontiers in Microbiology, kefir is a fermented dairy product that can support a healthy gut microbiome through its probiotic content. By introducing new bacterial species into the gut and promoting the growth of existing beneficial bacteria, kefir can have a positive impact on gut health.
In addition to its probiotic benefits, kefir is known to aid digestion and improve overall gastrointestinal health, according to Nutrition Research Reviews. So if you're looking for an easy way to support your gut health, consider adding kefir to your diet.
2) Hydrate Your Body by Drinking Enough Water
Staying hydrated is essential for optimal health, and according to Jen Bruning, MS, RDN, LDN, water is the best source of hydration. Starting your day with a glass of water can be especially beneficial, as we tend to wake up dehydrated.
"Hydrating in the morning is crucial for performing at our best," says Bruning. "Water is important for our gut health too, as dehydration can cause constipation, which can be prevented by drinking enough water. By starting our day with a glass of water, we can set the tone for a healthy gut and overall well-being."
In addition to its benefits for gut health, studies like one in the Journal of Nutrition have shown that drinking plenty of water can increase the diversity of the gut microbiome. Interestingly, well water was found to provide the most diversity among different types of water. While most of us may not have access to well water, any type of water can provide the basic hydration our bodies need to function properly.
3) Enjoy a Cup of Coffee
Coffee lovers can rejoice: enjoying a cup of coffee in the morning may help keep you regular. "Coffee has earned its place on this list because it can aid digestion," says Jen Bruning, MS, RDN, LDN. "And while caffeine may be the most well-known active ingredient, it's not the only thing in coffee that supports gut health."
Even decaf coffee can stimulate the body to move its bowels, according to Bruning, and drinking coffee may even have a positive effect on the composition of the gut microbiome. However, it's important to drink coffee in moderation and be aware of any adverse effects it may have.
"Don't overdo it on coffee for the sake of gut health," cautions Bruning. "If you regularly enjoy a cup of coffee in the morning without any negative effects, then it may actually be doing your gut a favor."
It's worth noting that too much caffeine can lead to feelings of anxiety or nervousness, jitters, headaches, fast heartbeat, and irritability, as per the Mayo Clinic. However, these side effects are typically the result of excessive caffeine consumption.
4) The Importance of Fiber in Your Beverages
Looking for a way to boost your fiber intake? Try drinking your fiber!
"Some juices, like prune juice and certain tomato-based juices, contain fiber," says Jen Bruning, MS, RDN, LDN. "Adding a fiber supplement to water or juice can also help you start the day with a healthy dose of fiber."
Bruning's suggestion is particularly important given that research shows only 7% of Americans get enough fiber in their daily diet. Consuming a mix of soluble and insoluble fiber is key to promoting gut health, as soluble fiber can improve digestion while insoluble fiber can soften stool.
Low-fiber diets have been linked to gut-related diseases such as diabetes, inflammatory bowel disease, and metabolic syndrome, as well as negatively impacting the gut microbiome, according to Nutrients. Starting the day with a fiber-containing beverage is a simple way to boost your fiber intake and support overall gut health, especially if you struggle to get enough fiber in your diet.
5) Incorporate a Smoothie
Smoothies are a convenient and delicious way to incorporate more fruits into your diet, especially if you don't have time to eat them throughout the day. Plus, they can provide a refreshing and energizing start to your morning.
"Choose fiber-rich fruits like berries and add ground flax or chia seeds for extra nutrients and fiber," advises Jen Bruning, MS, RDN, LDN. "Smoothies can deliver the one-two punch of fiber and hydration that can help maintain a healthy gut."
Research has shown that increasing your fiber intake can have a positive impact on gut health. For example, a study published in Microbial Ecology found that boosting fiber intake led to greater diversity in the microbiome and improved gut health after just two weeks.
Whether you opt for water, coffee, smoothies, kefir, prune juice, or a combination of these, making healthy drink choices can support your gut health and overall well-being.
This article has been updated with additional copy, proofreading revisions, and new research as of its latest publication date.