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Having a healthy gut microbiome can help keep your gut in check Gut health. Your gut microbiome is made up. Trillions of microorganismsSome of these are “good for you” and some are “bad”. The most important part is that it’s okay to have “bad” bacteria in your gut as long as you have a balance of the good guys. If your microbiome is out of whack, you’re more susceptible to disease. An imbalanced microbiome can lead to disaster Irritable stomach painStomach ailment, Excessive obesityEven colon cancer.
There are things you can do in your daily life to reduce your risk of developing these diseases. Some of these changes include looking at what you are to eat And to drink. If you feel at risk or want to focus more on your gut health, try starting with yours Morning routine. We talked with Jane Bruning, MS, RDN, LDNA spokesperson for the Academy of Nutrition and Dietetics on some morning habits to support your gut health.
According to Bruning, Water It is our main and best source of water supply. And having some water in the morning is a great start to your day.
“When we wake up, we’re dehydrated, so hydrating in the morning is critical for us to perform at our best,” says Bruning. “Also, dehydration can cause constipation, because fiber needs water to do its job. Drinking water in the morning is a great way to start the day off right for our gut and overall health.”
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“A cup of coffee can help you normalize,” says Bruning. “And because it’s usually eaten in the morning, it’s got its place on this list!”
Bruning regular coffee has a very powerful effect, but not only Caffeine It supports your digestion.”Weak coffee It can also stimulate the body to move the bowels,” said Bruning. “Drinking coffee can have a positive effect on the composition of the gut microbiome.”
However, there are two things to note.
“Don’t overdo it on coffee for gut health, but if you regularly drink a cup of coffee in the morning without side effects, your gut may thank you for it,” says Bruning.
Also, the effect of coffee is not seen in all coffee drinkers, so don’t put all your eggs in one basket (or coffee in one cup) when it comes to gut health.
Another way to get the juice flowing is by drinking it Fiber.
“Some juices contain the same amount of fiber Prune juice And some of them Tomato based juicesBruning explains. “A Fiber supplement Blended into water or juice, it helps you start the day with the fiber that 90% of Americans lack.
Bruning goes on to state that a mix of soluble and insoluble fiber is key to a healthy and fit gut. Soluble fiber It can help improve digestion, but insoluble fiber softens the stool, making it the best group for a healthy gut.
“If you struggle to get enough fiber in your day, as many people do, starting the day with a fiber-rich drink can help meet your needs,” she says.
Smoothies are a great way to get into anything Fruits You may not get in any other way all day. It also makes for a refreshing and refreshing start to the day.
“Use fruits that are rich in fiber Berry mix And ground flax or include Chia seeds Bruning suggests more nutrients and fiber. “Similar to juices and other soft drinks, smoothies give you a dose or two of fiber and the fluid you need to be effective.”
More suggestion? Add in yogurt or kefir and you’re getting a helping of gut-friendly probiotics to boot.
Kayla Garritano
Kayla Garritano Staff Writer This is not to eat! She graduated from Hofstra University, where she majored in journalism and double minored in marketing and creative writing. Read more
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