{"id":5249,"date":"2023-07-01T20:31:42","date_gmt":"2023-07-01T13:31:42","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5249"},"modified":"2023-07-01T20:31:42","modified_gmt":"2023-07-01T13:31:42","slug":"5-gut-healthy-habits-for-your-morning-from-an-rd","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5249","title":{"rendered":"5 Gut-Healthy Habits for Your Morning, From an RD"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">A<\/span>nyone who\u2019s ever made gut health an afterthought should be familiar with the consequences of taking a reactive\u2014versus proactive\u2014approach. (I, for one, really wish I\u2019d popped digestive enzymes <em>before<\/em> experiencing intense bloating from a recent late-night pizza order.) That said, rather than waiting for <a href=\"https:\/\/www.wellandgood.com\/exercise-induced-digestive-issues\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/exercise-induced-digestive-issues\/\">digestive distress<\/a> or other <a href=\"https:\/\/www.wellandgood.com\/imbalanced-gut\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/imbalanced-gut\/\">signs of gut imbalance<\/a> to strike, you can prime yourself for success by doing right by your gut from the moment you wake up each morning.<\/div>\n<p>Ahead, see what two gut health dietitians recommend\u2014and practice themselves\u2014to support gut health and digestion upon rising.<\/p>\n<h2>5 RD-approved gut-healthy habits to try in the morning<\/h2>\n<p>&#8220;There are so many simple options for how you can boost your gut health first thing in the morning,\u201d says Kara Landau, RD, of <a href=\"https:\/\/www.guthealthcertification.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.guthealthcertification.com\/\">Gut Feeling Consultancy<\/a> and nutrition advisor to the <a href=\"https:\/\/www.prebioticassociation.org\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.prebioticassociation.org\/\">Global Prebiotic Association<\/a>. \u201cYou just have to pick the one, or the few, that will blend most seamlessly into your routine.\u201d<\/p>\n<p>Here are some of the top morning lifestyle and dietary habits that can lead to major gut health gains.<\/p>\n<h3>1. Start your morning with a calming regimen<\/h3>\n<p>Many of us jump out of bed with a <em>go-go-go<\/em> routine, whether that entails scrolling through your inbox while you\u2019re half asleep or rushing to get ready to head to work. However, these are less than ideal ways to kick off your morning on a relaxing note, and they can have negative repercussions for your mind and gut alike.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/gut-healthy-habits\/\" current-title=\"5 Easy Digestion-Boosting Daily Habits RDs Recommend for Gut Health (and Happiness)\" current-image=\"Stocksy_txp23675edayfj300_Small_3993063-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-01\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/gut-healthy-habits\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/gut-healthy-habits\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/gut-healthy-habits\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>\u201cThe gut and the brain are connected through hundreds of millions of nerves, known as the enteric nervous system. This often means that what\u2019s going on in our brain can influence what\u2019s going on in our gut and vice versa,\u201d explains <a href=\"https:\/\/www.theguthealthdoctor.com\/bio-me\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.theguthealthdoctor.com\/bio-me\">Megan Rossi<\/a>, PhD, RD, founder of <a href=\"https:\/\/www.theguthealthdoctor.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.theguthealthdoctor.com\/\">The Gut Health Doctor<\/a>. Rather than kicking off your morning in a rush or with stimulating activities, Dr. Rossi suggests replacing it with an activity that will prioritize the gut-brain axis. Think: journaling, meditating, or even taking a few deep breaths before climbing out of bed.<\/p>\n<h3>2. Move your body<\/h3>\n<p>Gentle forms of movement in the morning can also promote gut health. \u201cVarious activities have been seen to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6748614\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6748614\/\">positively impact the diversity of gut bacteria<\/a>, ranging from aerobic activities all the way to yoga,\u201d Landau shares. Again, these benefits may be attributed to the gut-brain axis. \u201cThe calming and mental health benefits that come from these activities could be behind why the gut bacteria respond favorably to movement and mindfulness activity, resulting in increased probiotic abundance in the gut,\u201d she continues.<\/p>\n<p>P.S. She adds that mindful morning movements may be particularly beneficial for people struggling with IBS.<\/p>\n<h3>3. Get some sunlight<\/h3>\n<p>Taking a stroll may very well be one of the best morning habits for gut health, as you can reap countless benefits with each step. It\u2019s calming while gently waking your body up for the day to come. All the while, you\u2019ll enjoy gut-friendly perks from the sunshine vitamin.<\/p>\n<p>\u201cMany people think of getting morning sunlight as important only in relation to their circadian rhythm and assisting with hormones to keep them alert throughout the day,\u201d Landau begins. \u201cHowever, an <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fmicb.2019.02410\/full\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fmicb.2019.02410\/full\">interesting study<\/a> in healthy female subjects showed that exposure to UVB rays\u2014which boosted their serum vitamin D levels\u2014was able to lead to significant positive changes in the abundance of a number of probiotic strains in their gut.\u201d Plus, these results were more pronounced in the sunlight group than another group in which participants took a vitamin D supplement.<\/p>\n<p>Since bacterial diversity is a key marker of gut health, Landau champions spending at least a few minutes outdoors each morning. Whether you take a short walk around the block or sit on your balcony, \u201cGetting outside for a few minutes appears to be a fantastic option within people\u2019s reach to support their gut health,\u201d she explains.<\/p>\n<h3>4. Sip on coffee or tea<\/h3>\n<p>Now, for my favorite gut-friendly morning tip: enjoy a delicious cup of coffee. While Dr. Rossi emphasizes the importance of staying hydrated with H2O\u2014for both digestion and overall health\u2014she also advocates for caffeinating (so long as you can tolerate the stimulant). \u201cEnjoy a cup of filtered coffee or tea in the morning, or decaf after noon,\u201d she suggests. \u201cThey\u2019re rich in phytochemicals, which your gut microbes love.\u201d Even better, Dr. Rossi clarifies that moderate caffeine intake actually <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24416202\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24416202\/\">offers similar hydrating qualities<\/a> to water.<\/p>\n<p>If caffeine\u2019s not your thing or if your gut is very sensitive, she advises opting for decaf coffee or tea, both of which will still provide good-for-you phytochemicals.<\/p>\n<h3>5. Build a breakfast with prebiotics <em>and<\/em> probiotics<\/h3>\n<p>Although probiotics tend to hog the spotlight in the gut health conversation, prebiotics are just as important since they feed beneficial gut bacteria. According to Landau, a sample menu for a prebiotic-rich breakfast could look like:<\/p>\n<ul>\n<li>Overnight oats with crushed cashews<\/li>\n<li>Sliced kiwi (hot tip: Dr. Rossi advises <a href=\"https:\/\/www.wellandgood.com\/fruit-and-veggie-peels\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/fruit-and-veggie-peels\/\">keeping the fuzzy peels on<\/a> to triple the fiber content)<\/li>\n<li>A teaspoon of green banana powder resistant starch<\/li>\n<\/ul>\n<p>\u201cThis mix offers a blend of prebiotics in the form of resistant starch, soluble prebiotic fiber, and even polyphenols,\u201d she explains. \u201cAll work together to feed a greater variety of the probiotics in your gut, enhance digestion and motility, <em>and<\/em> help balance your blood glucose levels.\u201d Essentially, this plant-powered prebiotic brekkie is a veritable MVP for gut health\u2026 but you shouldn\u2019t skimp on probiotics, either.<\/p>\n<p>By eating probiotic foods for breakfast, you\u2019ll \u201cnaturally add to the variety of gut bacteria that are present in your body, further enhancing your gut health from the moment you wake up,\u201d Landau says. She then calls out kefir as her chief recommendation. \u201cKefir probiotics are particularly valuable in their ability to stick in your gut to grow and multiply, compared to many other probiotic-rich foods that are known to be more transient and only remain for a few hours. This may be due to the greater diversity in strains present, as well as the abundance of bacteria due to kefir being fermented for a longer period of time.\u201d<\/p>\n<p>Fortunately, there\u2019s a variety of ways in which you can enjoy your kefir\u2014with my own recent favorites being <a href=\"https:\/\/www.drinkbuchi.com\/pages\/kefir-soda\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.drinkbuchi.com\/pages\/kefir-soda\">Buchi Kefir Soda<\/a> and <a href=\"https:\/\/lifewaykefir.com\/family\/oat\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/lifewaykefir.com\/family\/oat\/\">Lifeway Oat Kefir<\/a>. Both are dairy-free, so they\u2019re great options especially for those who have trouble digesting the animal byproduct.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Anyone who\u2019s ever made gut health an afterthought should be familiar with the consequences of taking a reactive\u2014versus proactive\u2014approach. (I, for one, really wish I\u2019d popped digestive enzymes before experiencing intense bloating from a recent late-night pizza order.) That said, rather than waiting for digestive distress or other signs of gut imbalance to strike, you &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5249"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5249\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5250"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}