Gut Health Routine: Morning Routine to Improve Your Gut

You’ve probably seen the term “gut health routine” popping up all over social media, and for good reason. Maintaining a healthy gut routine is important for your digestive system, immune system, and even mental health.

There is so much research highlighting the importance of gut health, the importance of eating a diet high in prebiotic and probiotics, and a balanced gut microbiome. Therefore, having a morning routine for gut health is a great way to prioritize one of the most important parts of your health.  

If you’re looking to live a healthy lifestyle, improve your overall health, boost digestion, and have a healthy gut, the good news is you can create a daily gut health routine.

Let’s get into how you can support optimal gut health with simple habits, and why it’s more important than ever to take care of your GI tract.

What Is Gut Health?

Gut health refers to how well your gastrointestinal (GI) system functions. It covers everything from digestion and having a balanced microbiome to a strong immune system and an absence of GI issues. 

Your gut’s health isn’t just about digestion—it also affects your overall well-being, including how you handle emotional stress and your risk for chronic illnesses.

The gut and brain are constantly communicating through hormones and nerves (called the gut-brain axis), which helps maintain balance in your body. A healthy gut is full of healthy bacteria and immune cells that work to keep harmful bacteria and viruses away. 

What is the Microbiome?

Your microbiome is made up of all the bacteria, viruses, and fungi living inside and on your body. These microorganisms can be found everywhere—from your skin to your stomach, throat, colon, lungs, and even your eyes. Research has identified around 10,000 different microbial species in the human body!

There are two main types of bacteria in the microbiome: aerobic (those that need oxygen) and anaerobic (those that don’t). 

The bacteria living on your skin are aerobic, while the ones in your gut thrive without oxygen and are anaerobic. 

The microbiome plays a huge role in your health. It affects everything from digestion to conditions like cancer and even how your body responds to different infections.

Why is Gut Health Important?

Your gut—also called your digestive or gastrointestinal (GI) system—breaks down the food you eat, absorbs nutrients, and uses them to keep your body running smoothly.

Your gut does much more than just digest food. It’s in constant communication with your brain, impacting immune activity, muscle contractions in the GI tract, and fluid regulation.

The GI is deeply connected to your brain and can influence your mental health, too. This connection is called the gut-brain axis. It is a communication network where the gut and brain send signals back and forth through nerves, hormones, and neurotransmitters. 

One of the key components of this system is the gut-brain barrier. This acts as a protective layer between your gut and your central nervous system. 

When your gut is healthy, this barrier works efficiently, supporting your mental well-being and reducing the risk of digestive and mood disorders.

Why Gut Health Matters for Your Immune System

The gut and the immune system are closely connected. In fact, about 70% of your immune system is in your digestive tract. 

Good bacteria in the gut help regulate immune responses, helping your body effectively fight off harmful pathogens while minimizing inflammation. 

When your gut is healthy, it produces beneficial bacteria and short-chain fatty acids that support immune function. 

On the other hand, poor gut health can weaken your immune system. This leaves you more susceptible to infections, inflammatory bowel disease, and other health conditions.

How Gut Health Impacts Mental Health

​There’s a growing body of research showing the connection between gut health and mental health, often referred to as the gut-brain axis. The gut is sometimes called the “second brain” because it produces neurotransmitters like serotonin, which affects mood and cognition. As mentioned previously, a healthy gut can help reduce feelings of stress, anxiety, and depression. 

How a Registered Dietitian Stays Consistent with a Gut-Healthy Routine

Consistency is the most important part of any gut health routine. Regularly incorporating fiber, probiotics, prebiotics, physical activity, and quality sleep, can help you maintain a healthier gut microbiome.  

The best way to stay consistent with a gut healthy routine is to make time once a week to create a plan. If you are someone who struggles with staying consistent with a healthy routine, it may be because you are trying to change too much at the same time. I have found with previous clients that a little bit at a time goes much further in staying consistent. 

Here is my personal step-by-step routine that helps me stay consistent with my healthy lifestyle: 

Once a week, usually either Thursday or Friday, I sit down with my Mom Planner. This planner is designed to take the overwhelm out of your weeks and days and helps you stay organized, establish a good morning routine, and stay focused on what matters most.  You can purchase this limited-release planner HERE.

The Best Mom Planner in 2025 has sections for your top 3 weekly priorities, space to write down your weekly to-dos’, and my favorite part, the Weekly Meal Plan page. This section is what makes this planner unique.

As a dietitian and mom, I have a lot going on in my life at all times.

I needed something to lower stress levels from the running to-do lists in my brain, space to write down the healthy meals I will be eating every day for each meal: breakfast, lunch, dinner and snacks, while making sure they are nutritionally balanced with fiber and protein.

I also wanted a space to keep track of my grocery list and space to schedule my workouts.

As a mom, getting overwhelmed and stressed is so easy to do when you do not have tools to help you stay organized. Writing thiings down on a weekly basis has helped me feel more free with more margin in my days. All this to say is you need to plan.  

Planning plays such a key role in so many aspects in our life. People who achieve their goals plan for it, it doesn’t just happen!

So my biggest tip to staying consistent is to take a deep breath, sit down and make a plan. Once you see it on paper, all you have to do is follow it. 

Now it’s time to break down how to create a healthy morning routine that prioritizes gut health. 

How to Build a Gut Health Routine for Optimal Health

Your gut health plays a critical role in your overall health, influencing everything from your immune system to mental health. Establishing a consistent gut health routine can make a big difference, not only in your digestive system but also in your energy levels, brain fog, and stress levels.

Start Your Day with a Gut-Friendly Morning Routine

The best way to support your digestive system is to set the tone first thing in the morning. Begin your day by practicing some deep breathing and drinking a glass of water to hydrate your GI tract. Hydration is essential for nutrient absorption and keeping your digestive enzymes working efficiently, ensuring regular bowel movements. A simple morning routine that includes a probiotic-rich breakfast can introduce good bacteria into your gut microbiota. Breakfast is the most important meal of the day when it’s filled with nutrient-dense foods, such as yogurt with live active cultures. This helps you reap gut benefits first thing in the morning and sets the tone for the rest of the day. 

Eat a High-Fiber Diet Throughout the Day

A diet rich in fiber and probiotic foods is essential for maintaining a healthy gut microbiome. Fiber, especially from whole grains, legumes, and fruits, feeds the good gut bacteria in your gut and promotes regular bowel movements. Probiotics introduce live active cultures that help balance the gut microbiota. Together, they create a foundation for optimal gut health, helping prevent digestive issues like constipation, bloating, and irritable bowel syndrome.

​A high-fiber diet is one of the most important aspects for microbial diversity. This is one of the main indicators of a healthy gut microbiome.

Whole grains, fruits, vegetables, and legumes provide both soluble and insoluble fiber, feeding the good bacteria in your gut and promoting regular bowel movements.

A more diverse gut microbiome is linked to a lower risk of health conditions like heart disease, colon cancer, and inflammatory bowel disease. This is why dietary extremes that promote or eliminate certain types of foods is never a good idea for your gut. 

For example, a low-carb diet can be bad for gut health because it often lacks fiber-rich foods like whole grains, fruits, and vegetables, which are essential for feeding good bacteria in your gut.

Without enough fiber, gut microbial diversity decreases, which can lead to digestive issues, poor nutrient absorption, and even a weakened immune system.

A balanced diet with carbs, especially from plant foods, supports a healthier gut microbiome and overall digestive health.

Incorporate Probiotic and Prebiotic Foods

Probiotic-rich foods are usually those found in fermented foods like  kefir, sauerkraut, and miso, can introduce live bacteria that support digestive health.

Meanwhile, prebiotic foods like onions, garlic, and bananas serve as food for these live bacteria, ensuring a healthier gut environment. Including these foods in your daily routine can improve nutrient absorption and help maintain optimal gut health.

Probiotic supplements can also be a good idea if you struggle to get enough from food alone.

However, it’s important to choose high-quality products with a variety of strains of beneficial bacteria to enhance gut health benefits.

Not all are created equal and it can be difficult and pricey to choose the right one, which is why I recommend really focusing on getting your probiotics from the foods you eat. 

Exercise and Gut Health

Physical activity is not only good for maintaining a healthy weight or weight loss, it’s also good for heart health, your gut microbiota, and brain health.

Regular exercise helps increase microbial diversity, which supports gut function and can reduce gut issues like digestive discomfort and poor gut health.

Exercise also helps lower stress levels, which is important since stress can negatively impact your gut-brain axis, leading to digestive issues.

Studies show that people who engage in consistent physical activity have a more diverse gut microbiome and lower inflammation levels.

Additionally, exercise helps relieve digestive issues, such as bloating and constipation, by promoting regular bowel movements.

Get Enough Quality Sleep

Sleep quality has a profound impact on gut health. Disruptions to your circadian rhythm can lead to poor gut function and upset stomachs. A recent study showed that quality sleep helps regulate the gut-brain connection and promotes a healthier gut microbiome. Good sleep hygiene, such as limiting screen time and keeping a regular bedtime, can help improve gut health. Sleep also helps with reducing digestive issues like bloating, upset stomach, or an unhealthy gut.

The term “beauty sleep” isn’t just a catchy phrase—it’s rooted in science. During sleep, your body goes into repair mode, regenerating tissues and human cells,  balancing hormones, and supporting overall health. This restorative process also extends to your gut. Quality sleep helps maintain a healthy gut microbiome, which is crucial for digestion, immune function, and even mental health. Poor sleep, on the other hand, can disrupt the gut-brain axis, leading to digestive issues, increased inflammation, and a less diverse gut microbiome. So, getting your “beauty sleep” not only helps your skin but also promotes optimal gut health.

Hydrate, Hydrate, Hydrate

Drinking enough water throughout the day is essential for digestive health. It helps your body absorb nutrients more efficiently, supports the movement of food through the digestive tract, and keeps the digestive system functioning smoothly. Aim for at least 8 glasses of water a day. 

Limit Ultra-Processed Foods and Artificial Sweeteners

Artificial sweeteners and highly processed foods can harm your gut microbiota, leading to digestive problems, leaky gut, and an unhealthy gut environment. Instead, focus on whole foods and a varied diet to promote a healthier gut. The more diverse your food choices, the more diverse your gut microbes, which is key to optimal gut health.

Incorporate Herbal Teas and Light Meals

There is not really a best tea for digestive health, but many herbal teas like peppermint or ginger can soothe the digestive system and support good gut health. If you follow me on Instagram, you see me drinking peppermint tea all the time. Including light meals in your evening routine can also help prevent digestive discomfort overnight. In my planner, I offer tips for winding down your day with a soothing tea and simple, gut-friendly meals to promote better digestion and sleep.

Limit Your Alcohol Intake

Drinking too much may negatively affect your microbiome, too. Repeated alcohol use is linked to gastritis, an irritation of the gut in which it becomes inflamed. Such inflammation can lead to heartburn, chronic discomfort, ulcers and bacterial infections. 

Drinking too much alcohol is also associated with intestinal inflammation, which is a sign of an unhealthy gut. Research suggests that this kind of inflammation alters the microbiota—including how well it works—and can throw it off balance.

Signs You Have an Unhealthy Gut

Your gut health impacts more than just your digestion, and when something’s off, it can show up in ways you might not expect. Here are some common signs of an unhealthy gut:

Digestive issues: Frequent bloating, gas, constipation, diarrhea, or heartburn are some of the clearest indicators that your gut isn’t functioning properly.

Unexplained fatigue: If you’re constantly feeling tired, your gut could be the culprit. An unhealthy gut can affect your nutrient absorption, leading to energy depletion.

Food intolerances: Difficulty digesting certain foods, especially those you used to tolerate well, could mean your gut’s balance is off.

Frequent illness: A weakened immune system may be linked to poor gut health, as over 70% of your immune cells are housed in your gut.

Skin issues: Conditions like acne, eczema, or rashes may be a reflection of gut imbalances, as your skin often mirrors what’s happening inside your body.

Mood swings or anxiety: The gut-brain connection is real. If your gut is unhealthy, it can influence your mental health, leading to anxiety, mood swings, or even depression.

How to Check Your Gut Health

Maintaining good gut health is key to your overall well-being, but how can you tell if your gut is in good shape? Here are a few ways to assess the state of your gut:

Track your digestion: Pay attention to your bowel movements. Regular, well-formed stools and minimal gas or bloating are signs of a healthy gut. If you notice frequent constipation, diarrhea, or bloating, it may indicate imbalances in your digestive system.

Check your energy levels: If you’re often feeling fatigued without a clear cause, your gut health could be playing a role. Poor nutrient absorption due to an unhealthy gut can lead to chronic tiredness.

Monitor your mood: If you’ve been experiencing more stress, anxiety, or mood swings than usual, it could be tied to your gut-brain axis. Your gut and brain constantly communicate, and a disruption in gut health can affect mental well-being.

Consider food sensitivities: If you suddenly have trouble digesting foods like dairy, gluten, or other previously tolerated foods, this could be a sign that your gut microbiome is out of balance.

Consult a healthcare professional: If you’re unsure, there are tests that can analyze your gut health, like stool tests that measure microbial diversity and the presence of good or harmful bacteria.

The Bottom Line

There is not one way to have a morning healthy routine, but these are some of the things that can help you prioirtize your gut health. 

Your gut health routine should focus on nourishing your body with high-fiber foods, probiotic-rich foods, regular exercise, and quality sleep. A healthy gut can have wide-reaching benefits, including better immune function, healthy gut-brain connection,  improved mental health, and enhanced overall well-being.

With small, consistent changes, you can build a gut health routine that not only improves your digestive system but also supports your entire body.

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