{"id":36376,"date":"2025-09-22T18:51:21","date_gmt":"2025-09-22T22:51:21","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36376"},"modified":"2025-11-18T10:32:38","modified_gmt":"2025-11-18T15:32:38","slug":"digestive-regularity","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/digestive-regularity\/","title":{"rendered":"Struggle With Regularity? Try This Morning Routine"},"content":{"rendered":"<p>Your gut is a creature of habit. In fact, the digestive system likes nothing more than a regularly scheduled routine, especially in the morning.<\/p>\n<p>\u201cThe colon is influenced by our circadian rhythm, so consistent wake and sleep times, regular meals, and daily movement help \u2018train\u2019 the bowels,\u201d says Dr. Ritu Nahar, M.D., board-certified gastroenterologist with Allied Digestive Health. \u201cThat\u2019s why many people find they\u2019re more likely to have a bowel movement in the morning.\u201d<\/p>\n<p>Most of us would probably prefer to get bathroom business out of the way first thing\u2014 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.<\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em><span style=\"font-weight: 400;\"><a href=\"https:\/\/independentgastronj.com\/physicians\/ritu-nahar-md\/\" target=\"_blank\" rel=\"noopener\">Dr. Ritu Nahar, M.D<\/a>., is a board-certified gastroenterologist with Allied Digestive Health. <a href=\"https:\/\/www.uofmhealth.org\/profile\/32482\/christina-helen-jagielski-phd-mph\" target=\"_blank\" rel=\"noopener\">Dr. Christina Jagielski, Ph.D., M.P.H<\/a>., is a clinical health psychologist in the Division of Gastroenterology and Hepatology at Michigan Medicine.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>1. Wake Up on Time<\/strong><\/h2>\n<p>Step one, wake up! OK, that might be a <i>bit<\/i> of an oversimplification\u2014but getting up at a consistent time each morning is a good first step toward digestive success. \u201cGetting out of bed around the same time increases the likelihood that you\u2019ll be awake and ready to use the restroom,\u201d says Dr. Christina Jagielski, Ph.D., M.P.H., clinical health psychologist in the Division of Gastroenterology and Hepatology at Michigan Medicine.<\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-stoke-sluggish-digestion\/\" target=\"_blank\" rel=\"noopener\"><b>How to Stoke Sluggish Digestion<\/b><\/a><\/p>\n<p>That said, she emphasizes that missing your regular alarm isn\u2019t the end of the world. \u201cStress also plays a key role in gut motility, so I don\u2019t encourage folks to overly focus on that bowel window, as increased stress can also impact motility.\u201d Other steps, like the ones to follow, will also prep you for a successful trip to the bathroom.<\/p>\n<h2><b>2. Pour Yourself a Drink<\/b><\/h2>\n<p>Once you\u2019ve exited your bed, it\u2019s time to get hydrated. Peristalsis\u2014a.k.a. the gut\u2019s ability to move its contents along (and ultimately out of) the digestive tract\u2014is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK549888\/\" target=\"_blank\" rel=\"noopener\">strongest in the morning<\/a>. A glass of fluid speeds this process even further. \u201cDrinking some water or that first cup of something warm gives your gut an early nudge,\u201d says Alyssa Simpson, R.D.N., C.G.N., C.L.T., a digestive health dietitian in Phoenix. \u201cIt gently stretches the stomach, which signals the intestines to start contracting.\u201d A glass of water, a cup of tea, or a mug of coffee can all help start the belly\u2019s internal engine.<\/p>\n<h2><b>3. Move Your Body<\/b><\/h2>\n<p>Decades of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37315794\/\" target=\"_blank\" rel=\"noopener\">research<\/a> show that physical activity helps activate the bowels\u2014so an early workout (or at least some sort of physical activity!) is a smart move when you want morning relief. Fortunately, morning exercise doesn\u2019t have to be overly intense to get your bowels in gear. \u201cEven light physical activity, like a short walk or stretching, encourages movement in the intestines,\u201d says Nahar. In fact, a<a href=\"https:\/\/www.wjgnet.com\/1007-9327\/full\/v31\/i22\/106835.htm\" target=\"_blank\" rel=\"noopener\"> 2025 study<\/a> linked moderate-intensity exercises like walking, cycling, and yoga to improved constipation.<\/p>\n<h2><b>4. Have a High-Fiber Breakfast<\/b><\/h2>\n<p>Done with your morning sweat session? It\u2019s time to refuel with a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/best-worst-breakfast-foods\/\" target=\"_blank\" rel=\"noopener\">balanced breakfast<\/a>, preferably one high in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>. \u201cFiber adds bulk to your stool and gives your gut some substance to work with,\u201d says Simpson. \u201cA high-fiber breakfast also kicks in the gastrocolic reflex, which helps signal your body that it\u2019s time to go.\u201d (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.)<\/p>\n<p>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.<\/p>\n<h2><b>5. <\/b><b>Add the Right Supplement<\/b><\/h2>\n<p>There\u2019s 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 <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber supplement<\/a> after (or alongside) breakfast. Nahar says those with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\/psyllium\" target=\"_blank\" rel=\"noopener\">psyllium husk<\/a>\u00a0are 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.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/fiber-supplements\/\" target=\"_blank\" rel=\"noopener\">Should You Take a Fiber Supplement? Here Are Your Options<\/a><\/strong><\/p>\n<p>Other possibilities to add to your regimen include <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium supplements<\/a>, such as <a href=\"https:\/\/www.vitaminshoppe.com\/p\/magnesium-citrate-200-mg-300-tablets\/vs-1977\" target=\"_blank\" rel=\"noopener\">magnesium citrate<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/magnesium-oxide-400-mg-200-capsules\/vs-2281\" target=\"_blank\" rel=\"noopener\">magnesium oxide<\/a>, Nahar says. \u201c[These] can also help promote bowel relaxation and assist with movements.\u201d<\/p>\n<h2><strong>6. Avoid Rushing<\/strong><\/h2>\n<p>You\u2019re 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. \u201cEngaging 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,\u201d she says. You can even try diaphragmatic breathing while on the toilet! \u201cThis type of breathing activates the body\u2019s parasympathetic nervous system (or the \u2018rest and digest\u2019 system), which aids in motility,\u201d she notes.<\/p>\n<h2><strong>7. Don&#8217;t Stress About Whether You &#8220;Go&#8221;<\/strong><\/h2>\n<p>Maybe you\u2019ve followed the above gut-friendly routine and gotten your system cleared for the day ahead. Maybe you&#8217;re not seeing results quite yet. Either way, it&#8217;s important to keep tabs on your internal monologue, Jagielski advises. Basically, don&#8217;t worry too much about whether or not you poop.<\/p>\n<p>Here\u2019s the deal: Anxiety, rumination, and negative thought patterns actually affect your bowel habits. Stress causes constipation, which causes <i>more<\/i> stress, and the vicious cycle continues, she says.<\/p>\n<p>If these thoughts are commonplace for you, it\u2019s time to give your mental and emotional well-being some love. \u201cNot everyone necessarily needs to pursue therapy, but we all benefit from being mindful of the types of thoughts that swirl around in our minds,\u201d she says. Journaling, meditation, and other mindfulness practices can all help create healthy space between you and your thoughts.<\/p>\n<h2><strong>8. Stick With It<\/strong><\/h2>\n<p>As you experiment and find the factors and flow that help you achieve more regular bathroom habits, stick to them. \u201cThe more predictable your mornings are, the more your gut starts to sync up and follow along,\u201d 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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your gut is a creature of habit. In fact, the digestive system likes nothing more than a regularly scheduled routine, especially in the morning. \u201cThe colon is influenced by our circadian rhythm, so consistent wake and sleep times, regular meals, and daily movement help \u2018train\u2019 the bowels,\u201d says Dr. Ritu Nahar, M.D., board-certified gastroenterologist with<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/digestive-regularity\/\">Read More <span class=\"screen-reader-text\">Struggle With Regularity? Try This Morning Routine<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":36379,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-36376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Struggle With Digestive Regularity? 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Try this routine if you struggle with digestive regularity.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/digestive-regularity\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-22T22:51:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-18T15:32:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2025\/09\/man-outdoor-yoga-class.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sarah Garone, N.D.T.R.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sarah Garone, N.D.T.R.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/digestive-regularity\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/digestive-regularity\/\"},\"author\":{\"name\":\"Sarah Garone, N.D.T.R.\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/4aca1aed0331b2f27aa8906d35b4ce6a\"},\"headline\":\"Struggle With Regularity? 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