Gut symptoms like bloating, constipation, and slow digestion can feel random and frustrating. But here’s the truth: your body loves rhythm. And many of the uncomfortable symptoms you deal with daily are more about your routines than you might think.
You don’t need a six-hour influencer-style morning routine to feel better. You need small, consistent habits that give your gut space, time, and signals to function the way it’s supposed to. We will show you exactly how to do that; no supplements or strict schedules are required.
Why Your Routines Matter More Than You Think When it Comes to Managing Gut Symptoms
Your body thrives on routine. Just like babies need a consistent bedtime rhythm to sleep well, your digestive system benefits from knowing what’s coming next. Without that structure, your gut can feel “on edge,” leading to unpredictable symptoms.
One of the first things we often address with clients who struggle with gut symptoms is their daily rhythm when they sleep, when they eat, and when they move. These patterns send important cues to the brain and digestive system. And when those cues are off or missing, so is your digestion.
This isn’t about rigidity. It’s about gentle consistency that trains your body to feel safe, regulated, and ready to digest.
Start with an Evening Routine to Support Digestion
If your mornings feel chaotic and your gut symptoms flare before lunch, the real fix might start the night before. Creating a calming, consistent evening routine sets the stage for better sleep, more regular digestion, and a smoother morning.
1. Turn off screens to support melatonin and rest
The simplest gut support tip you might be overlooking? Logging off your devices. Blue light exposure from screens suppresses melatonin, which you need for deep sleep. Better sleep means better bowel movements, improved stress regulation, and more stable blood sugar, all key players in gut health.
If screens are necessary (hello, deadlines), wear blue light-blocking glasses at night. But if you can, swap Netflix for a book or some quiet journaling at least 30–60 minutes before bed.
2. Try a calming tea or Moonmilk
Warm beverages can do more than calm your mind. Drinking something soothing like ginger, peppermint, or fennel tea in the evening can stimulate digestion, reduce bloating, and cue your body to wind down. If tea isn’t your thing, Moonmilk with adaptogenic herbs and your milk of choice can also help create that pre-bed relaxation response.
The goal here is repetition: if your body starts associating this beverage with sleep, it becomes part of the cue that it’s time to rest and digest.
3. Use the “I Love You” massage or digestive yoga
Gentle abdominal massage and light yoga stretches are two underrated tools for improving gut symptoms. The “I Love You” massage is a simple technique that helps move gas and stool through the colon, especially helpful if you struggle with constipation. Just a few minutes before bed can help set you up for a better bowel movement the next morning.
Gentle yoga (even 5 minutes) can also stimulate digestive muscles and promote motility while calming your nervous system.
I share more on evening routines for digestion here
How to Build a Gut-Friendly Morning Routine (Without a 5 AM Wake-Up Call)
Here are some of my favorite gut-friendly morning practices:
1. Start with water and minerals, not coffee
Your body wakes up dehydrated, and jumping straight into coffee doesn’t help. Drinking water first thing in the morning, ideally with a pinch of salt or a mineral packet, can help stimulate digestion, support blood pressure and energy, and soften stool for easier bowel movements.
This one change alone can be a game-changer for clients who deal with constipation or sluggish digestion.
2. Give yourself time to actually go
One of the biggest reasons people skip their morning bowel movement? They simply don’t give themselves enough time. If you’re racing around the house getting kids ready or rushing to work, your body won’t feel safe enough to relax and go.
Start by waking up just 10–15 minutes earlier. Sit on the toilet (with a Squatty Potty or stool under your feet) and do some relaxed breathing: “moo” breathing can be especially helpful here. Even if nothing happens at first, this consistency helps train your body that this is your time to go.
3. Add light movement like a 10-minute walk
Movement stimulates digestion, increases blood flow to the gut, supports bile flow, and helps regulate your circadian rhythm. Stepping outside for a short morning walk can also boost melatonin production at night, reduce stress, and set your day up on the right foot.
No treadmill or fancy workout is needed. Just a short walk around the block or even pacing inside while the kids eat breakfast counts.
4. Eat a real breakfast with fiber, protein, fat, and color
Skipping breakfast or relying on coffee alone can spike your blood sugar, stress your adrenals, and slow digestion. Starting your day with a real meal gives your body fuel and tells your gut it’s time to wake up.
A gut-supportive breakfast should include protein (like eggs or protein powder), healthy fat (like avocado or nuts), fiber (like chia pudding or oats), and color (fruit or veggies). This not only helps with regularity but can also prevent the dreaded 2 PM energy crash.
One Small Routine Shift Can Change Your Gut Symptoms
If you’re dealing with bloating, sluggish digestion, or irregularity, your routines may be quietly working against you. You don’t need a complete lifestyle makeover. You need 10–15 minutes of consistency, a glass of water, a little movement, and the willingness to give your gut the space and rhythm it needs to function well.
Start with the evening. Then add one small morning habit. Your gut symptoms may just thank you with regularity, comfort, and energy you haven’t felt in a long time.
Looking for a personalized plan to improve your gut symptoms? Join us inside the gutTogether® program to get support that goes beyond quick fixes.
