What Should I Drink First in the Morning for Gut Health?

October 1, 2025 •

5 min read

According to research from Johns Hopkins Medicine, the gut plays a crucial role in overall wellness, influencing everything from mood to immune function. A simple morning routine can set the stage for a healthier gut throughout the day, and many wonder: 'What should I drink first in the morning for gut health?'

Quick Summary

For optimal gut health, start your day with hydrating drinks like water, probiotic-rich options such as kefir or kombucha, or soothing herbal teas like ginger and peppermint. A daily dose of fluids helps support digestion, balance gut flora, and reduce inflammation, setting a positive tone for your digestive system.

Key Points

Start with Water: Hydrating with plain water first thing rehydrates your body and stimulates the digestive system after a night's rest.
Enhance with Lemon or Ginger: Adding lemon juice for digestive enzyme stimulation or ginger for its anti-inflammatory properties can boost your morning drink's benefits.
Embrace Probiotics: Incorporate fermented drinks like kefir or kombucha to replenish and diversify your gut's beneficial bacteria, supporting digestion and immunity.
Consider Herbal Teas: Opt for soothing options like peppermint or fennel tea to help relax gastrointestinal muscles and alleviate bloating and gas.
Avoid Sugary Drinks: Steer clear of juices and sodas high in sugar, as they can disrupt the gut microbiome and contribute to inflammation.
Listen to Your Body: The best choice is personal; pay attention to how different drinks affect you and choose what feels best for your digestive system.

Kickstart your day with hydration

Before reaching for coffee or sugary juices, prioritize rehydration. Your body loses water overnight, and replenishing fluids first thing in the morning is crucial for digestive function. Water is essential for breaking down food, absorbing nutrients, and ensuring smooth bowel movements. Starting with a simple glass of warm water can help to gently awaken and activate your digestive system, flushing out toxins that have accumulated overnight.

Water with a twist

To enhance the gut-boosting benefits of plain water, consider adding a few ingredients:

Warm Lemon Water: The citric acid in lemon can help stimulate the production of bile and other digestive juices, aiding digestion and reducing bloating. The vitamin C also acts as an antioxidant and supports the immune system.
Apple Cider Vinegar (ACV) Tonic: A tablespoon of raw, unfiltered ACV mixed with warm water and honey can help balance stomach acidity and support the growth of beneficial bacteria. The acetic acid in ACV has antimicrobial properties that can help curb the growth of harmful bacteria in the gut. It's crucial to dilute ACV to protect your tooth enamel.
Ginger Tea: Ginger is a potent anti-inflammatory agent that can soothe the stomach, reduce nausea, and speed up gastric emptying. A cup of warm ginger tea in the morning can activate digestive enzymes and reduce bloating.

The power of fermented drinks

Fermented beverages are loaded with beneficial microorganisms known as probiotics, which help balance the gut microbiome and support digestion.

Kefir: A fermented milk drink with a creamy texture, kefir is rich in a wide variety of probiotic strains. It's often easier for people with lactose intolerance to digest due to the fermentation process, which breaks down most of the lactose. Kefir can be enjoyed on its own or blended into a smoothie.
Kombucha: This fermented tea is made with a symbiotic culture of bacteria and yeast (SCOBY). Kombucha offers a refreshing, tangy taste and contains probiotics that can support gut flora balance and immune function. Look for low-sugar varieties to avoid feeding harmful gut bacteria.
Buttermilk: Traditional buttermilk contains probiotics that support gut flora balance and aid in digestion. This classic fermented drink can help maintain a healthy gut and is a hydrating choice.

Soothing herbal teas

For a calming start to your day, certain herbal teas offer specific benefits for digestive health.

Peppermint Tea: This tea helps relax the muscles of the digestive tract, alleviating spasms, bloating, and gas. It's a gentle option for those with irritable bowel syndrome (IBS) or general abdominal discomfort.
Fennel Tea: Fennel seeds are known for their carminative properties, which can reduce gas and bloating. A cup of fennel tea can help relax gastrointestinal muscles and soothe the stomach.
Turmeric Latte (Golden Milk): Curcumin, the active compound in turmeric, has powerful anti-inflammatory properties that can calm gut irritation and support the integrity of the intestinal lining.

Morning drink comparison for gut health


Drink	Key Benefits	Best For	Considerations
Warm Water	Rehydration, gentle activation of digestion, flushes toxins.	Anyone looking for a simple, universal start.	Provides hydration, but few additional nutrients.
Lemon Water	Stimulates digestive juices, boosts vitamin C, balances pH.	Those seeking a detoxifying, refreshing start.	Acidity can harm tooth enamel; use a straw.
Apple Cider Vinegar Tonic	Balances stomach acidity, supports probiotic growth.	Individuals with low stomach acid or seeking antimicrobial effects.	Must be diluted; can cause stomach upset if not introduced slowly.
Kefir	High concentration and diversity of probiotics, protein.	Those wanting a powerful probiotic boost.	Dairy-based (unless specified); can be higher in sugar.
Kombucha	Probiotics, antioxidants, supports immune function.	A fizzy, flavorful probiotic option.	Look for low-sugar varieties; some may find the taste strong.
Ginger Tea	Soothes nausea, reduces bloating, anti-inflammatory.	People with a sensitive stomach or prone to indigestion.	Too much can cause heartburn in some individuals.
Peppermint Tea	Relaxes GI muscles, reduces gas and spasms.	Those experiencing bloating or IBS symptoms.	May trigger acid reflux in some people.

What to avoid in the morning for better gut health

Just as important as what you drink is what you should avoid. Certain morning beverages can irritate the digestive tract and disrupt the gut microbiome.

Sugary Drinks: Fruit juices, sodas, and sweetened beverages can cause rapid blood sugar spikes, which can feed harmful bacteria in the gut and lead to inflammation. Opt for whole fruits instead of juices to get the beneficial fiber.
Excessive Caffeine: While coffee contains polyphenols that can benefit gut bacteria in moderation, excessive caffeine intake can irritate the digestive tract and increase gastrointestinal distress. Hydrate with water first before enjoying coffee.
Alcohol: Alcohol can disrupt the balance of good and bad bacteria, weaken the intestinal barrier, and contribute to inflammation. A morning cocktail is not the way to start a gut-healthy day.

Cultivating a lasting morning routine

Beyond your first drink, building a consistent morning routine can greatly impact your gut health. Pairing your gut-friendly beverage with a high-fiber, high-protein breakfast and incorporating gentle movement, like a morning walk or some stretching, can further support digestion and overall wellness. Remember that stress is also directly linked to gut health, so practicing a few minutes of mindfulness or deep breathing can help reduce stress hormones and create a calming effect. Combining these habits provides a holistic approach to nurturing a healthy gut, setting you up for a day of better energy, digestion, and mood.

Conclusion: Making the right choice for your gut

Ultimately, there is no single 'best' answer for what you should drink first in the morning for gut health, as it depends on your body's specific needs and preferences. However, a glass of water is a universally beneficial starting point. From there, incorporating a drink rich in probiotics like kefir or kombucha, or a soothing herbal tea, can offer targeted benefits for your digestive system. The key is to prioritize drinks that hydrate and nourish your gut while limiting those high in sugar and artificial ingredients. By making mindful choices each morning, you can foster a healthier and more balanced gut microbiome for long-term well-being.

: https://www.heart.org/en/news/2024/09/11/what-can-apple-cider-vinegar-really-do-for-your-health

Frequently Asked Questions

Yes, warm lemon water is a popular morning drink for gut health. The citric acid can help stimulate digestive juices, while the hydration from the water aids in flushing out toxins and promoting regular bowel movements.

It is recommended to have a glass of water before your first dose of caffeine. Excessive coffee intake can irritate the digestive tract, so it's best to prioritize hydration first.

Probiotic drinks like kefir (a fermented milk or water drink) and kombucha (a fermented tea) are excellent choices for the morning. They introduce beneficial bacteria that help balance the gut microbiome.

When diluted and consumed in moderation, apple cider vinegar (ACV) can support gut health by balancing stomach acidity and containing natural probiotics. However, too much can upset your stomach, so it should be used cautiously.

Yes, drinkable yogurt and kefir are excellent ways to incorporate probiotics into your morning routine. They provide a high concentration of beneficial bacteria that aid digestion.

Smoothies can be a great option if made with gut-healthy ingredients. Use a base of kefir or yogurt, and add fiber-rich fruits and prebiotic ingredients like chia seeds to nourish your gut bacteria.

Many people find that taking probiotics first thing in the morning on an empty stomach allows the beneficial bacteria to reach the gut without interference from food. However, it's best to find a routine that works consistently for you.