Your gut is a creature of habit. In fact, the digestive system likes nothing more than a regularly scheduled routine, especially in the morning.
“The colon is influenced by our circadian rhythm, so consistent wake and sleep times, regular meals, and daily movement help ‘train’ the bowels,” says Dr. Ritu Nahar, M.D., board-certified gastroenterologist with Allied Digestive Health. “That’s why many people find they’re more likely to have a bowel movement in the morning.”
Most of us would probably prefer to get bathroom business out of the way first thing— but not everyone rises and shines ready for a daily number two. For those who struggle with digestive regularity, following a morning routine might be the key to better output. Try this step-by-step schedule to get your bowels moving bright and early.
- ABOUT OUR EXPERTS: Dr. Ritu Nahar, M.D., is a board-certified gastroenterologist with Allied Digestive Health. Dr. Christina Jagielski, Ph.D., M.P.H., is a clinical health psychologist in the Division of Gastroenterology and Hepatology at Michigan Medicine.
1. Wake Up on Time
Step one, wake up! OK, that might be a bit of an oversimplification—but getting up at a consistent time each morning is a good first step toward digestive success. “Getting out of bed around the same time increases the likelihood that you’ll be awake and ready to use the restroom,” says Dr. Christina Jagielski, Ph.D., M.P.H., clinical health psychologist in the Division of Gastroenterology and Hepatology at Michigan Medicine.
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That said, she emphasizes that missing your regular alarm isn’t the end of the world. “Stress also plays a key role in gut motility, so I don’t encourage folks to overly focus on that bowel window, as increased stress can also impact motility.” Other steps, like the ones to follow, will also prep you for a successful trip to the bathroom.
2. Pour Yourself a Drink
Once you’ve exited your bed, it’s time to get hydrated. Peristalsis—a.k.a. the gut’s ability to move its contents along (and ultimately out of) the digestive tract—is strongest in the morning. A glass of fluid speeds this process even further. “Drinking some water or that first cup of something warm gives your gut an early nudge,” says Alyssa Simpson, R.D.N., C.G.N., C.L.T., a digestive health dietitian in Phoenix. “It gently stretches the stomach, which signals the intestines to start contracting.” A glass of water, a cup of tea, or a mug of coffee can all help start the belly’s internal engine.
3. Move Your Body
Decades of research show that physical activity helps activate the bowels—so an early workout (or at least some sort of physical activity!) is a smart move when you want morning relief. Fortunately, morning exercise doesn’t have to be overly intense to get your bowels in gear. “Even light physical activity, like a short walk or stretching, encourages movement in the intestines,” says Nahar. In fact, a 2025 study linked moderate-intensity exercises like walking, cycling, and yoga to improved constipation.
4. Have a High-Fiber Breakfast
Done with your morning sweat session? It’s time to refuel with a balanced breakfast, preferably one high in fiber. “Fiber adds bulk to your stool and gives your gut some substance to work with,” says Simpson. “A high-fiber breakfast also kicks in the gastrocolic reflex, which helps signal your body that it’s time to go.” (This reflex, which is triggered by eating, basically tells your intestines to get a move on and make room for incoming material, often resulting in the urge to hit the toilet.)
All sorts of delicious high-fiber breakfasts beckon. A few ideas to get you started: oatmeal with berries and almonds, whole-wheat toast with peanut butter and banana, or a breakfast burrito with black beans and veggies.
5. Add the Right Supplement
There’s no single perfect time to take a digestive supplement, but many people find morning ideal for stacking supplements onto existing habits. To help get your bowels moving, consider adding a fiber supplement after (or alongside) breakfast. Nahar says those with psyllium husk are the most effective for supporting regularity. Just consider ramping up your intake gradually to up your odds of tolerating the supplement without any annoying side effects.
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Other possibilities to add to your regimen include magnesium supplements, such as magnesium citrate or magnesium oxide, Nahar says. “[These] can also help promote bowel relaxation and assist with movements.”
6. Avoid Rushing
You’re not likely to achieve a satisfying BM if your morning is harried and rushed. To make sure your gut has a chance to do its thing, Jagielski advises slowing down as much as possible. “Engaging in relaxing activity in the morning, such as practicing five to 10 minutes of diaphragmatic breathing, trying a brief meditation, sipping a cup of tea while looking out at nature, or anything else you find soothing, is a helpful way to start the day and reduce stress on the gut,” she says. You can even try diaphragmatic breathing while on the toilet! “This type of breathing activates the body’s parasympathetic nervous system (or the ‘rest and digest’ system), which aids in motility,” she notes.
7. Don’t Stress About Whether You “Go”
Maybe you’ve followed the above gut-friendly routine and gotten your system cleared for the day ahead. Maybe you’re not seeing results quite yet. Either way, it’s important to keep tabs on your internal monologue, Jagielski advises. Basically, don’t worry too much about whether or not you poop.
Here’s the deal: Anxiety, rumination, and negative thought patterns actually affect your bowel habits. Stress causes constipation, which causes more stress, and the vicious cycle continues, she says.
If these thoughts are commonplace for you, it’s time to give your mental and emotional well-being some love. “Not everyone necessarily needs to pursue therapy, but we all benefit from being mindful of the types of thoughts that swirl around in our minds,” she says. Journaling, meditation, and other mindfulness practices can all help create healthy space between you and your thoughts.
8. Stick With It
As you experiment and find the factors and flow that help you achieve more regular bathroom habits, stick to them. “The more predictable your mornings are, the more your gut starts to sync up and follow along,” says Simpson. Just as with so many other things in life, consistency is key here. The more routine your routine is, the more regular your digestion will be.