Dietician Orla Walsh is urging people to adopt a simple morning habit to instantly boost gut health: drinking a pint of water upon waking. The registered dietitian and physiologist shared her advice on Ireland AM, emphasizing that this practice replaces fluids lost overnight and helps prevent constipation.
The Importance of Gut Health
Walsh highlighted how gut function significantly impacts quality of life. “When your gut isn’t functioning how you want it to, it can really have a big impact on your quality of life,” she said. Proper gut health can improve baseline energy levels, mood, and daily predictability, reducing anxiety around bowel movements.
The Morning Hack: Water First
Walsh recommends drinking 500ml (a pint) of water first thing in the morning to rehydrate after sleep. She advises consuming water before coffee, as coffee can be an irritant on an empty stomach. “It can just settle the stomach and be easier on your stomach because otherwise you’re putting an irritant straight down in your stomach first thing,” Walsh explained. She suggests drinking water while making coffee.
Fibre: A Crucial Component
Walsh stressed that fibre intake is inadequate for most people. Studies show 80% of people in Ireland do not consume enough fibre, with average intake at 18 grams daily, while the recommended amount is at least 25-35 grams. In the UK, 96% of Britons fall short, according to the National Diet and Nutrition Survey. Walsh recommends high-fibre foods like berries and pears. “There will be more fibre in a portion of raspberries than in your bowl of porridge,” she said, adding that pears contain twice as much fibre as standard fruits. She encourages two servings of fruit in the morning.
Fitness: Post-Meal Movement
To aid digestion, Walsh suggests a 10-minute walk after meals and maintaining an upright posture to let gravity assist. She warns against bending over immediately after eating, such as loading the dishwasher, which can cause reflux or digestive issues. “Stay upright for about 10 minutes. Keep moving,” she advised.
Basics Before Supplements
Walsh emphasized mastering the three Fs—fibre, fluids, and fitness—before turning to supplements or probiotics, which can impact kidney and liver function. “I would encourage people to try them before they bring in the supplements and the likes,” she said. After nailing the basics, fermented foods can be introduced gradually.
