Morning Habits That Can Hurt Your Digestion, AIIMS Doctor Warns

Many people start their mornings in a hurry, without thinking about how their daily habits may affect their stomach and overall health. But according to Dr Saurabh Sethi, an AIIMS-trained gastroenterologist with 25 years of experience, some simple morning mistakes can quietly harm digestion. In a recent post, he explained seven common habits that many people do every day without realising they may upset the gut.

Dr Sethi says that mornings should prepare the body for a calm and healthy day. But rushing, skipping food, or starting with the wrong choices can disturb the stomach, raise acid levels, and slow down digestion.

One of the biggest mistakes he points out is skipping breakfast. After sleeping all night, the stomach is empty. When a person avoids breakfast, acid can build up and the gut becomes slow. He suggests starting the day with foods that give protein and fibre, such as eggs with spinach, oats with nuts, or yoghurt with berries. These foods help balance blood sugar, support digestion, and feed healthy gut bacteria.

Another habit that harms digestion is drinking black coffee right after waking up. Coffee on an empty stomach increases acid and cortisol, which can irritate the stomach lining. Dr Sethi advises drinking water first and having a small snack before coffee. This helps the body handle the caffeine better and keeps energy levels stable.

Many people also begin their day with sugary foods or cereals. These may look easy and tasty, but they can cause a quick rise and fall in blood sugar. This leads to hunger, bloating, and poor digestion. Choosing natural foods with fibre is a safer start.

He adds that rushing through the morning routine is also a problem. When people hurry, they often chew less, skip water, or eat in stress. This confuses the digestive system and may lead to discomfort later in the day.

Another mistake is ignoring the body’s need for hydration. The body loses water at night, and starting the day without drinking enough can cause constipation and slow digestion. Dr Sethi says that a glass of water in the morning helps the gut wake up and start working smoothly.

Some people also eat heavy or oily foods early in the day, which can be hard for the stomach to digest. Light, balanced meals are easier for the gut and help keep energy levels steady.

Finally, he explains that not moving the body in the morning can also affect digestion. Light stretching or a short walk can help the gut move better and reduce bloating.

Dr Sethi’s message is simple: small changes in morning habits can make a big difference. Drinking water, eating a balanced breakfast, avoiding strong coffee on an empty stomach, and giving yourself time to breathe can help the stomach stay calm and healthy. He encourages everyone to make mindful choices so the gut can work smoothly throughout the day.