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For many Americans, mornings start on autopilot: wake up, brew coffee, repeat. According to two local gut specialists, adding one simple step before that first cup may help support digestion and set the tone for how you feel all day.
Why gut health matters
Your gut does more than just digest food. It plays an important role in nutrient absorption, immune function and communication with the brain.
“Your gut affects many aspects of overall health,” says Dr. Deepa Shah, a gastroenterologist at HonorHealth. “It helps regulate digestion and inflammation and is closely connected to the gut-brain axis.”
The digestive system is involved in the production and regulation of neurotransmitters such as serotonin and dopamine, which influence your mood, sleep and stress. When digestion is off, symptoms like bloating, discomfort, fatigue or changes in bowel habits can occur — and these issues can impact your well-being.
“Gut motility — the natural movement of the digestive tract — is important,” adds HonorHealth gastroenterologist Dr. Abdul Nadir. “When digestion is functioning well, people tend to feel better. When it’s not, it can impact both physical comfort and quality of life.”
The morning habit you’ve been missing
One simple habit both doctors recommend is drinking water before the first sip of coffee.
“When we sleep, we naturally lose fluids,” Dr. Shah explains. “Starting the day with water helps rehydrate the body, gently stimulate digestion and prepare the stomach before introducing coffee.”
She suggests 16 ounces of water after waking, then waiting 30 minutes before having coffee, depending on individual needs.
Dr. Nadir notes that while there is limited direct research proving the benefits of drinking water before coffee, staying hydrated is especially important in dry climates like Arizona, where mild dehydration is common. “For people who struggle with constipation, this can be a reasonable and helpful habit,” he says.
Coffee and your gut: friends or frenemies?
The good news for many coffee drinkers is that moderate coffee intake can support digestion. How does it work?
“Coffee can stimulate bile production, support the gut microbiome and help promote bowel movements,” says Dr. Shah. “It also contains antioxidants, which may help reduce inflammation.”
Dr. Nadir adds that one to two cups of coffee can improve regularity, and some studies suggest coffee may help restore gut motility after surgery.
Coffee, when consumed in moderation, can be part of a gut-friendly routine. However, more isn’t always better. Excessive coffee intake can contribute to acid reflux, diarrhea or dehydration, particularly in people who are sensitive to caffeine. Pair it with fiber-rich foods, regular movement and consistent hydration for the best results.
Gut-friendly coffee tips:
- Aim for 1–3 cups per day
- Try drinking coffee black or lightly sweetened
- If coffee causes stomach discomfort, consider low-acid or cold brew options
Three additional habits that support gut health
Coffee is just one piece of the puzzle. These everyday habits also contribute to digestive health:
1. Add more fiber.
Fiber helps regulate digestion and prevent constipation. Aim for 25–30 grams per day from foods like berries, vegetables, beans, oatmeal and whole grains. Fiber supplements may help if you don’t get enough from foods.
2. Keep moving.
Regular physical activity supports healthy gut motility. “Even 30 minutes of brisk walking, five days a week, can make a noticeable difference,” says Dr. Shah.
3. Stay consistent.
Eating meals at similar times each day and staying well hydrated helps the digestive system function more predictably. “I also recommend getting plenty of sleep, 6-8 hours every day,” adds Dr. Nadir. “Going to bed early and waking up early is best.”
Bottom line
Your gut plays a key role in overall health. Simple habits, like drinking water before coffee, may support hydration and digestion and help you start your day on a positive note.
“Trying small, sustainable changes is often the most effective approach,” says Dr. Shah. Dr. Nadir agrees that “hydration, moderation and movement are important foundations for digestive health.”
Tomorrow morning, consider reaching for a glass of water before your coffee. A simple glass of water may not feel like much, but small habits can add up. And when digestion feels better, many people notice they do, too.
