- Drinking fluids right when you wake up is key for healthy digestion.
- Tea made with warm water can help gently get things moving in your digestive system.
- Other drinks like plain water, coffee and smoothies all have benefits.
Your body craves fluids after a night of sleep. What you choose to drink first in the morning can help set the tone for your day—especially when it comes to digestion and gut comfort. “Hydrating soon after you wake up can help your metabolism function more efficiently,” says Supriya Rao, MD, a quadruple-board-certified physician in internal medicine, gastroenterology, obesity medicine and lifestyle medicine. “Even mild dehydration can affect energy production and slow the cellular processes that support metabolic health.”
Gastroenterologists say that warm, gentle beverages like herbal tea can help wake up the GI tract, support motility and give your metabolism a little boost. Learn more about why gut health professionals never skip this warming beverage, plus other drinks to consider enjoying in the morning if herbal tea isn’t your thing.
Why Gastroenterologists Have Herbal Tea Every Morning
You don’t need a fancy, vitamin-infused elixir to start your day strong. Sometimes, less is more. Here are the top reasons gastroenterologists pour a warm cup of herbal tea first thing in the morning.
Gently wakes up your digestive system
Herbal tea is gentle and simple, with the true star of this accessible beverage being warm water. In general, warm fluids help relax the stomach and small bowel, which in turn, can gently stimulate peristalsis, your gut’s natural wave-like muscle contractions, says Ritu Nahar, MD, a board-certified gastroenterologist. “Many of my patients with sluggish bowels find that this alone helps them have a more regular morning routine.”
Warm liquids can help support the production of saliva and key digestive enzymes that help get your gastrointestinal (GI) tract moving and grooving, Nahar adds.
Supports GI motility
You may be tempted to reach for an ice cold glass of water first thing in the morning, but your gastrointestinal tract prefers something warmer to help get things moving, Rao suggests. Specifically, warm herbal tea can help support gastrointestinal (GI) motility, which refers to the way your stomach muscles contract and relax to mix food and move it along the digestive tract. It does this by relaxing the smooth muscles in your stomach.
“I never start my day with a cold glass of water,” Rao says. “Cold drinks can cause those muscles to contract and slow digestion.”
Rehydrates your body post-sleep
Restorative sleep does wonders for gut health, though it also naturally dehydrates the body overnight. “After several hours of overnight fasting, the body benefits from fluid intake,” Rao says. “Your body loses fluid through breathing and metabolic processes overnight.” Even mild dehydration can slow GI motility, Nahar adds. Starting your morning with a cup of herbal tea is an easy way to gently begin replenishing your hydration stores.
Soothes intestinal discomfort
Not everyone likes to eat or drink something super satiating, like a fruit smoothie, first thing in the morning. Some people may wake up feeling nauseous and need to ease into that morning meal by drinking plenty of fluids first. “Many herbal teas, especially those with ginger, peppermint or chamomile can soothe the digestive tract,” Rao says. Ginger and peppermint teas may be especially effective at easing nausea symptoms.
Other Morning Drinks Gastroenterologists Recommend
Not a fan of herbal tea? No problem. Rao and Nahar say there are a handful other morning beverages that can help you kickstart digestion. These include:
- Warm lemon water. “I start most mornings with warm water with lemon,” Nahar says. “It’s simple, easy on the stomach, and there’s some physiology behind why it feels good and supports digestion.” You already know the benefits of warm water for waking up the digestive system, but the lemon adds mild acidity that can help stimulate saliva and gastric secretions—both of which play a role in breaking down food and preparing your stomach for the first meal of the day.
- Green tea. “Green tea is rich in antioxidants and offers a light caffeine boost,” Rao says. Polyphenols (antioxidants) naturally found in green tea have been shown to promote the growth of beneficial bacteria in your gut microbiome, which is critical for healthy digestion.
- Plain water. This might be the most overlooked morning drink, despite it being the foundation of all beverages. “Water is the gift to the gut,” Nahar says. “Water alone improves gut motility and sets the stage for a healthier bowel pattern throughout the day.”
- Coffee. “Caffeine stimulates colonic motility,” Nahar explains. “It’s one of the few things that reliably increases bowel contractions.” Having a cup of coffee right when you wake up is a great option for those who struggle with constipation, she notes.
- A protein-rich smoothie. If you wake up hungry and feeling dehydrated, a smoothie can help you satisfy both needs at once. “Adding protein to your morning meal supports blood sugar stability, which helps minimize nausea, shakiness or hunger pangs,” Nahar says.
Our Expert Take
Adequate hydration first thing in the morning is imperative for your digestive system to function smoothly and efficiently all day long. Beginning your morning with a soothing warm beverage like an herbal tea can gently help get things moving so you feel comfortable as you move through your day. If you don’t prefer herbal tea, that’s okay—you can easily swap it for plain water or coffee. As long as you’re getting enough fluids in your system after sleep, that’s what matters most according to gastroenterologists.
