Gastroenterologist Shares an 'Underrated' Morning Habit to Quickly Improve Digestion
Dealing with a digestive system that either won't move or moves too much can be incredibly disruptive to your day. Everything from the foods we eat to daily stress levels can have an impact on our gut health. If it feels like you've hopelessly tried everything to improve your digestion, one simple morning habit may be worth the last-ditch effort.
"Start your morning with a large glass of water-about 12 to 16 ounces-before doing anything else, even checking your phone," says Zain Kassam, MD, MPH, Chief Medical Officer at Seed Health. "After eight or more hours without fluid intake, your digestive system is primed. Your GI tract ramps up motility on its own as part of your body's circadian rhythm, and drinking water first complements that process, helping to rehydrate the gut after a long overnight fast and supporting healthy transit through the GI tract."
The gut responds well to predictability. Waking up, hydrating, and eating at roughly the same time each day supports the circadian biology of the microbiome, aligning with the body's natural rhythm of digestive secretions. Consistent daily cues, like an early glass of water, can help optimize digestive function and may make bowel movements more regular.
Related: How Long It Takes to Lower Cholesterol, According to a Cardiologist
Water, specifically, is underrated as a digestive tool, according to Kassam. Adequate fluid intake is essential for proper stool formation, intestinal motility, and maintaining the integrity of the gut mucosa. Staying well-hydrated may also help maintain the mucosal lining of the gut, which acts as the first line of defense against harmful bacteria and everyday irritants.
"Put simply: if you're not drinking enough water, no amount of fiber is going to fix your regularity," Kassam says.
Morning Habits to Avoid for Better Digestion
High-Intensity Exercise
Jumping into a high-intensity workout first thing in the morning may divert blood flow away from the gut and trigger GI distress in the form of bloating and cramping. During intense exercise, blood flow to the digestive organs can drop dramatically as your body redirects it to working muscles.
"If you're already dealing with digestive symptoms, consider dialing back the intensity or easing into your workout rather than going all-out first thing," Kassam suggests.
Drinking Coffee on an Empty Stomach
Have your morning brew, but try to avoid drinking coffee on a completely empty stomach. Pairing your first cup with food can reduce the chance of acid reflux or stomach irritation. Caffeine stimulates gastric acid production, and without food for a buffer, it can aggravate acid reflux or cause discomfort.
Check Devices
Chronic stress has a major impact on gut health. Avoid checking devices first thing in the morning to avoid early stress. Taking even five minutes of calm before the chaos can help shift your nervous system toward the parasympathetic state your gut needs to function well.
"If your morning starts with a cortisol spike-alarm, phone, inbox, rush-you're signaling your nervous system to prioritize fight-or-flight over rest-and-digest. Over time, that pattern can meaningfully disrupt motility, gut barrier integrity, and even potentially microbial balance," Kassam says.
Related: This Is Hands Down the Worst Type of Meat for Gut Health, According to a Gastroenterologist
This story was originally published by Men's Journal on Jun 22, 2026, where it first appeared in the Health section. Add Men's Journal as a Preferred Source by clicking here.
2026 The Arena Group Holdings, Inc. All rights reserved.
This story was originally published June 22, 2026 at 2:05 PM.