Filtered water
After 7-8 hours of sleep, the body loses water through respiration and excretion. Drinking a glass of filtered water in the morning helps replenish water, supports softening stools and stimulates bowel movements, thereby reducing the risk of constipation in many people.
Maintaining enough water during the day helps fiber work better. If dehydrated, fiber can make stools drier and harder to excrete.
Drinking yogurt and traditional fermented drinks
Traditional fermented drinks and unsweetened yogurt are fermented drinks containing beneficial bacteria.
Recent studies show that regular use of fermented dairy products can contribute to improving the composition of the gut microbiota, strengthening the protective barrier of the intestinal mucosa and supporting immune response.
Yogurt has the ability to regulate the gut microbiome by affecting bacterial composition, gut barrier function and beneficial metabolites.
If you drink it for breakfast or morning snacks, you should choose unsweetened or low-sugar products, combined with oats, fresh fruits or nuts to supplement fiber - an important food source for beneficial bacteria.
High-fiber smoothies from fruits and vegetables
A smoothie made from bananas, kiwis, berries, spinach or avocado, without added sugar, can provide a significant amount of soluble fiber and polyphenols. These are compounds that have been proven to nourish beneficial bacteria in the colon.
However, you should prioritize smoothies that retain the pulp instead of squeezing the juice. Eliminating the pulp will significantly reduce the amount of beneficial fiber.
Ginger tea or light green tea
For people who are milk intolerant or dislike fermented drinks, warm ginger tea or light green tea are suitable choices for the morning.
Ginger has long been used to support digestion thanks to its ability to promote emptying the stomach and reduce bloating in some people.
Meanwhile, green tea contains many polyphenols, especially catechin, which can actively interact with the gut microbiome when used in moderation in a healthy diet.
However, you should not drink tea or coffee when you are too hungry if you regularly have gastritis or gastroesophageal reflux.
