Skip your morning tea and coffee: Nutritionist suggests 5 drinks for a healthy gut

Many people begin their mornings with a cup of tea or coffee. It feels warm, comforting, and helps them wake up. But according to nutrition experts, this habit may not always be good for gut health. A healthy gut is very important because it affects how active, light, and comfortable you feel throughout the day. When the gut becomes slow or irritated, problems like acidity, bloating, gas, or discomfort can easily follow.

To understand what morning drinks are better for the gut, HTLifestyle spoke to Sonia Mehta, a nutritionist and the founder of EverBloom. She explained that what we drink right after waking up plays a big role in how our digestion works later in the day. Tea and coffee, especially on an empty stomach, can increase acidity and make the stomach feel upset.

Sonia said that many people ignore their morning digestion problems, but these small signs show that the gut is not balanced. When the gut is out of balance, the whole day can become uncomfortable. This is why she encourages people to choose drinks that support digestion. These drinks help the stomach wake up gently, improve natural movement in the gut, and reduce irritation.

She suggested drinking these gut-friendly options at least 15 minutes before breakfast. This gives the body time to absorb their benefits. She also advised rotating the drinks throughout the week. Trying different drinks helps the gut receive various plant compounds and prevents boredom from having the same drink every day.

Here are the 5 morning drinks she recommends for better gut health:

1. Warm Lemon Water
This simple drink helps in digestion, reduces bloating, and wakes up the gut slowly. The vitamin C in lemon also supports immunity.

2. Jeera Water (Cumin Water)
Cumin seeds help reduce gas and acidity. Drinking jeera water in the morning can help your stomach feel calm and light.

3. Soaked Fenugreek Water
Fenugreek seeds help control acidity and support smooth digestion. They also help people who suffer from bloating.

4. Ginger Water
Ginger is known for reducing inflammation. It helps people who feel nauseous or experience morning uneasiness.

5. Aloe Vera Juice (in small amounts)
Aloe vera can help soothe the stomach. It supports smooth bowel movements and reduces irritation.

Sonia warned that if any drink makes symptoms like acidity, loose motions, or discomfort worse, people should stop it immediately and talk to a doctor. Everyone’s body is different, so the same drink may not suit everyone.

She also reminded people that good gut health depends on overall habits, such as eating a balanced diet, drinking enough water, sleeping well, and reducing stress. But starting the morning with the right drink is a small change that can make a big difference.

By replacing tea and coffee with these healthier options—at least on some days—people can feel a noticeable improvement in gut comfort. A happy gut leads to a better day, and building this habit can help improve long-term digestive health in a simple, natural way.