Dietitian Orla Walsh has shared a simple morning routine that could significantly improve gut health without the need for expensive supplements. She recommends focusing on three key elements: fibre, fluids, and fitness.
The Importance of Gut Health
Speaking on Ireland AM, Walsh, a registered dietitian and physiologist, emphasised the profound impact gut health has on quality of life. She noted that poor gut function can affect energy levels, mood, and daily routines, causing anxiety for many who struggle with bowel movements in the morning.
"I think when your gut isn't functioning how you want it to, it can really have a big impact on your quality of life," Walsh said. "When you get someone and you make their gut function as they want it to function, it can really help their baseline energy levels, mood, it just makes the day a bit more predictable."
Fluids: Start with Water
Walsh recommends drinking a pint of water first thing in the morning to replace fluids lost overnight. Most women need two litres of water daily, while men require two and a half litres. Tea and coffee also count toward fluid intake, but Walsh advises consuming water before coffee to avoid irritating the stomach.
"I would encourage people to drink a pint of water first thing. So you replace the losses that you naturally lose overnight and most of us lose about 500mls," she explained. She added that coffee should ideally be consumed after water to settle the stomach.
Fibre: Increase Intake with Berries
Fibre is crucial for gut health, yet 80% of people in Ireland and 96% of Britons fail to meet recommended intake levels. The average fibre intake in Ireland is 18 grams, but Walsh stresses a minimum of 25 grams, ideally 35 grams, per day.
She suggests eating two portions of fruit each morning, highlighting raspberries and pears as high-fibre options. "There will be more fibre in a portion of raspberries than in your bowl of porridge. They are a really high fibre fruit," she said.
Fitness: Walk After Meals
To aid digestion, Walsh recommends a 10-minute stroll after meals and maintaining an upright posture. She advises against bending over to do dishes immediately after eating, as this can cause reflux or digestive issues.
"Stay upright for about 10 minutes. Keep moving. Don't go doing the dishwasher directly after dinner because you're just putting your head between your legs and wondering why you're suffering from reflux or digestive issues," she added.
Supplements: A Word of Caution
Walsh warns against relying on probiotics and other supplements, which may adversely affect kidney and liver function. She encourages mastering the basics—fibre, fluids, and fitness—before introducing fermented foods or supplements.
