1 — Drink Hot Tea or Room Temperature Water (Especially in the AM)

Starting your day with a warm beverage can stimulate the digestive process. Warm liquids help relax the gastrointestinal tract, supporting motility (the movement of food through the digestive system) without constricting the esophagus or reducing stomach acid like cold water can.

WHY IT MATTERS

Low stomach acid (hypochlorhydria) can impair digestion of protein, hinder mineral absorption (like zinc, iron, and calcium) and leave undigested food fermenting in the gut, which may cause bloating, gas or bacterial overgrowth.

Try this: Herbal teas like ginger, peppermint, or dandelion root may further support digestion and bile flow.

2 — Take A Gentle Walk Every Morning

Daily movement, even light walking, supports the migrating motor complex (MMC) — the wave-like motion that helps move undigested food and waste through your intestines during fasting periods (like between meals and overnight).

WHY IT MATTERS

A sluggish MMC can lead to constipation, bloating or bacterial overgrowth (like SIBO). Gentle movement also activates the parasympathetic nervous system (aka “rest and digest”) to support peristalsis and motility.

Try this: A 5–10 minute walk after meals can help regulate blood sugar and digestion.

3 — Limit Added Sugar + Unnecessary Fillers

Excess added sugars, artificial sweeteners and emulsifiers (like carrageenan, polysorbate 80, and gums) have been shown to negatively impact the gut microbiome and intestinal lining.

WHY IT MATTERS

These ingredients can promote gut inflammation, contribute to dysbiosis (microbial imbalance) and trigger bloating or irregular stools. Sugar alcohols (like erythritol and xylitol) may cause digestive discomfort in sensitive individuals.

Try this: Start by reading the nutrition labels on packaged foods you eat often. Look out for hidden sugars and long ingredient lists. Simplify where you can.

Need a gentle reset? My 14-day program Dear Sugar, We’re Done helps you reduce added sugar in a realistic, approachable way.

4 — Supplement Intentionally, Not Excessively

While supplements can be helpful, they’re not always necessary — and more isn’t always better. Taking unnecessary, low-quality, or poorly absorbed supplements can burden your liver, trigger digestive symptoms (like nausea or loose stools) and even compete for absorption with other nutrients.

WHY IT MATTERS

For example, high-dose magnesium citrate may cause diarrhea. Iron supplements can trigger constipation. And poorly absorbed B vitamins may end up unused, contributing to methylation imbalance or overburdening detox pathways.

Try this: Work with a qualified practitioner to choose supplements that match your current state and support your goals. Watch for signs of supplement overload: nausea, new GI symptoms, fatigue or disrupted sleep.

5 — Eat Vegetables at Breakfast

You’ve heard about fiber — but when you eat it matters too. Starting your day with non-starchy vegetables gives your body a head start on stool formation, bile flow and microbial diversity.

WHY IT MATTERS

Vegetables are rich in:

• Insoluble fiber: Adds bulk to stool, helps move waste through the colon.
• Soluble fiber: Feeds gut bacteria and supports healthy fermentation in the colon.
• Potassium + polyphenols: Aid in smooth muscle contraction and lower gut inflammation.

Compared to fruit (which is higher in fructose), vegetables tend to be lower in sugar and more hydrating — which helps soften stool and prevent sluggish elimination.

Try this: Add spinach, mushrooms or zucchini to your eggs, or prep a sweet potato hash with olive oil and herbs.

Final Thoughts

Digestive health is foundational to whole-body wellness. If you're bloated, backed up or inconsistent with your bowel movements, supporting your digestion can be a game-changer. Start small, stay consistent, and remember:

You are not just what you eat. You are what your body can digest, absorb and eliminate.