Your gut is not merely for digestion – it is the front line of your immune system and the secret to ageing well. This is particularly relevant during monsoon months when infections are lurking. Easy day-to-day rituals, morning and evening, can foster microbiome for enhanced immunity and overall well-being. Our gut bacteria have a daily cycle, so what you do in the beginning and end of your day truly makes a difference. Here's how to maximise both morning and night for a healthier gut.
This National Nutrition Week 2025, which is observed annually from September 1-7, OnlyMyHealth highlights key questions about nutrition and daily diets. A frequently asked query is: What are some impactful morning and evening health routines to enhance gut health? We spoke to Dr Arpit Bansal, Oncologist and Gut Health and Longevity Expert, Laparoscopic Cancer Surgeon and Health Advocate, Jeevan Jyoti Hospital, Allahabad, who shared insights on this.
Morning Rituals To Enhance Gut Health
1. Prime and Hydrate Your Digestive System
“Begin your day with a glass of water (room temperature or warm) to rehydrate after a night's sleep and gently awaken your digestive system. Many people add lemon juice or apple cider vinegar to the water to stimulate stomach acid and digestion. Proper morning hydration can also help trigger a healthy bowel movement, expelling toxins and waste,” said Dr Bansal.
2. Probiotics and Prebiotics for Breakfast
Breakfast is the best time to introduce good bacteria and their food into your system. Take a high-quality probiotic supplement or consume fermented foods such as yoghurt or kefir with your breakfast. This strategy works well when combined with prebiotic fibre (found in fruits, oats, or flaxseeds, which feeds these healthy bacteria).
For instance, a serving of oatmeal with banana and chia seeds, or an Indian overnight fermented gut-friendly meal, can feed your gut bacteria. That one-two combination of probiotics and prebiotics in the morning prepares the gut for optimal digestion and nutrient absorption for the entire day.
Also Read: National Nutrition Week 2025: Should You Start Your Day By Eating Gluten?
3. Moves and dosed in sunshine
“A first-hour light workout can work wonders for your gut health. Anything's fine – walking, bending, or even a bit of yoga. Get the intestines moving, and the rest of the body too, and food takes a free ride through the body. As you do that, step outside for a morning stroll,” advised Dr Bansal.
The gut microbiome, the gut itself, and your body adapt to the morning light. Morning sunlight increases cortisol and decreases melatonin, which is good for digestion and the gut's daily rhythm. Additionally, morning sunlight is great for the body's production of vitamin D, which improves the gut lining and boosts our immune system.
4. Choosing Effective Morning Supplements
Some supplements work best in the morning when taken with healthy fats, such as vitamin D3 (with K2), which can be consumed alongside foods like eggs or nuts. Vitamin D supports your gut barrier and is associated with beneficial gut bacteria like Akkermansia. Berberine, an extract from plants like barberry, may also support gut health and help manage blood sugar.
If you include these supplements in your morning routine, be sure to follow your healthcare provider's recommendations for dosage and timing. Always consult a healthcare professional to determine the right supplement plan for you. Starting your day with appropriate nutrients can help support your gut microbiome.
5. Conscious Morning Eating
- If you eat breakfast, consciously eat it in the morning. When you feel like eating, select a well-balanced breakfast that includes multi-grain and high-fibre foods.
- Having some protein and healthy fats is vital, not just carbs, as this will keep your blood sugar levels stable and provide your gut with the right fuel for a longer period.
- Make sure to breathe and chew your food thoroughly.
- Avoid eating while focused on work, emails, or news, as this can lead to rushed eating. Instead, adopt a mindful approach to eating, which can increase the chances of proper digestion, relax the gut, and reduce the likelihood of poor gut health later in the day.
Also Read: Is Your Gas a Gut Feeling? Decoding What Your Flatulence Reveals About Your Health
Evening Rituals To Enhance Gut Health
1. Schedule Your Last Meal
Give your gut a head start on nighttime repair by having dinner at least 2-3 hours prior to bedtime. This window allows for initial digestion to happen while you’re still upright and active, reducing the risk of acid reflux at night. “A lighter, easily-digestible dinner (soups, cooked veggies, lean protein) is kinder to your gut in the evening than a heavy, rich meal. Your digestive system, like the rest of your body, wants to wind down at night. Stopping meals on the earlier side also allows your blood sugar to stabilize before sleep, which can improve sleep quality and metabolism,” added Dr Bansal.
2. Avoid Late-Night Sugar and Caffeine
Supper or dessert before bed might sound pleasant, but it can ruin your gut and sleep.Sugar nourishes unwanted yeast and bacteria within the gut – a late-night sugar spike can disrupt your microbiome balance within one night. It can also lead to a later blood sugar crash that wakes you up in the middle of the night.
Similarly, skip caffeine late in the day (yes, that means coffee, energy drinks, and even dark chocolate) as it not only slows down sleep but can also boost stomach acid and make your digestive system angry. If you need something after dinner, have herbal tea or warm turmeric ‘golden milk’ instead of a sweet snack or a cup of coffee. Your belly will appreciate it tomorrow morning.
3. Magnesium for Relaxation and Regularity
Taking the appropriate form of magnesium at night is a gut game-changer. This mineral calms the nervous system and unwinds muscles, including your intestinal muscles. This can help support easier digestion and morning bowel movements.
For instance, magnesium citrate would be ideal if you tend to get constipated, and magnesium glycinate is calming and great for sleep and anxiety. Taking a magnesium supplement or a warm drink with high magnesia levels (such as magnesium calm powder mixed with water) around an hour before bed tells your body that it is time to wind down. Not only does this assist the quality of your sleeping, but it also aids your gut lining repair overnight.
Tip: There are many different forms of magnesium, so discuss with a healthcare practitioner what will suit best for your needs.
Also Read: The Fermentation Craze: Can Too Much Kombucha or Kimchi Trigger Gut Problems?
4. Add Functional Mushrooms or Herbs
Night is a great time to tap into nature's gut-soothing remedies. Functional mushrooms like Turkey Tail are renowned for their gut benefits. It has prebiotic fibres (beta-glucans) that feed beneficial gut bacteria and increase immunity. You can have it as an extract or drink a cup of mushroom tea at night.
Additionally, relaxing adaptogenic mushrooms and herbs (such as reishi mushroom, ashwagandha, or chamomile) will decrease stress hormones and inflammation, providing a better balanced state for your gut microbes during the night. A calming nighttime tea ceremony – say, chamomile with a few drops of reishi tincture – not only calms you but also feeds your gut in small ways.
5. Unwind and Avoid Over-Hydration
As you begin the day peacefully, attempt to do the same at night. Follow a relaxing bedtime routine – switch off the lights, read or journal, stretch or breathe deeply. Excessive stress or screen time immediately before bed can stimulate the brain-gut axis and leave your digestive system in a state of fight-or-flight when it needs to be resting.
Also, get enough water in the evening without overdoing it. Drink water to satisfy thirst after supper, but don't gulp huge quantities of liquid close to bedtime. You must be hydrated for optimal detoxing and digestion, but not so liquid-rich that you wake up at 3 AM to make a bathroom trip.
Achieving this balance means your gut and bladder are able to sleep uninterrupted through the night, allowing you to get a good night's sleep – when your gut lining is repaired and your probiotics are reset for the next day.
Bottomline
Dr Bansal concluded, “Establishing mindful morning and evening routines creates the perfect 24-hour environment for your gut to thrive. As the center of immunity and energy, your gut benefits from starting the day with hydration, nourishment, and exercise, and ending it with light grazing, targeted supplements, and relaxation. Over time, these habits improve digestion, boost immunity, elevate mood, and increase energy. Daily choices matter—nurture your ‘second brain,’ and it will reward you with lasting health and well-being.”