5 Morning Habits That Can Help You Poop, According to Gastroenterologists

Start your day with these five simple morning habits for better digestion and regular poops, according to gastroenterologists.

Constipation is super common, but most people don’t even talk about it—they just assume it’s normal,” says Dr. Ashkan Farhadi, a board-certified gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California. Here’s the best part! You don’t have to wait all day to go. If you struggle with irregularity or just want to make your mornings a little more predictable, a few simple tweaks to your routine can help get things moving.

Pooping regularly isn’t just about feeling comfortable—it’s how your body gets rid of waste and toxins. And when your gut is in good shape, the rest of your body follows. Research has linked gut health to everything from metabolism to brain, lung, and heart function. Three gastroenterologists shared their top tips for getting things moving in the morning, and they gave five simple habits to try before 9 A.M.

1- Drink Something Warm

Staying hydrated makes it easier to go. Start with a glass of warm water to help soften things up, then sip on your morning coffee—it’s great for kickstarting digestion. Coffee triggers the gastrocolic reflex, which basically signals your gut that it’s time to get moving. While your coffee brews, get that warm water in, and try this combo for a few days to see if it helps!

2- Take a Walk

Starting your day with a walk isn’t just great for clearing your mind—it helps your digestion get moving too. Pair it with a warm drink, like coffee or tea, and you’ve got a powerful combo. Drinking a hot beverage before walking triggers the gastrocolic reflex—a signal from your stomach to your gut that tells your colon it’s time to get things moving.

When you go for a walk, try to make it a moment of calm. Listen to the birds, soak in the sunrise, or just breathe deeply—it’s more than just relaxing. These simple actions can help activate your parasympathetic nervous system, which tells your body it’s time to shift into “rest and digest” mode. That means your digestive muscles start working, your sphincters loosen up, and your body gets the signal to move food along—right from your stomach down to your colon. So, next time you step outside, take a moment to unwind—you might just help your digestion in the process!

3- Stick to a Routine

Mornings can be hectic, and it’s easy to put off that bathroom break—thinking you’ll just go later when you get to work. But ignoring your body’s natural urge can throw off your rhythm and lead to constipation. Instead of pushing it aside, try to make it part of your routine. Just like you carve out time for coffee or breakfast, set aside a few minutes for a bathroom break. When your body knows what to expect each morning, it’s more likely to stay regular.

4- Prioritize Relaxation

Stress can seriously mess with digestion, making it harder for your body to do its thing. Take a few minutes each morning to unwind—whether that’s deep breathing, stretching, or just sitting quietly with your coffee. When your body is relaxed, your gut can function more smoothly, helping things move along naturally.

5- Start Your Day with Fiber

Fiber is the part of carbs your body can’t digest, but that’s exactly what makes it so powerful. It helps add bulk to stool, making it easier to pass, and it absorbs water, keeping things soft and moving smoothly through your intestines. Think of it as your gut’s natural helper—keeping digestion on track and preventing constipation. Start your day with fiber-rich foods like oats, fruits, nuts, and whole grains, and pair them with plenty of water to give your body the best chance at smooth, regular digestion.

Conclusion

Taking care of your gut health doesn’t have to be complicated—just a few simple morning habits can make a big difference. From drinking a warm beverage to kickstart digestion, taking a walk to stimulate movement, and making time to relax, each step helps support regularity and overall digestive health. Staying consistent with a routine, listening to your body’s signals, and fueling up with fiber-rich foods can keep things moving smoothly.

The takeaway? Your gut thrives on rhythm, hydration, movement, and a little stress relief. Small changes can lead to big improvements, so find what works for you and give your body the care it deserves!