Dietitian shares easy morning habit to boost gut health without supplements

A dietitian is urging people to adopt one straightforward morning habit that could instantly transform their gut health.

Orla Walsh suggested returning to basics and concentrating on fibre, fluids and fitness would deliver remarkable results. She also warned that this approach could spare people from splashing out on probiotics, which she claimed may adversely affect other bodily functions, including the kidneys and liver.

However, before revealing her morning hack, Orla, a registered dietitian and physiologist, highlighted just how vital our gut health truly is.

She told Ireland AM: “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. And we know that through research. But even on a basic level, I think 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.

“Like lots of people in the morning struggle to leave the house until their bowels have opened up and it causes a lot of anxiety for people as well. So there’s a lot of this that people aren’t doing right and I would encourage people to try them before they bring in the supplements and the likes.”

Fluids

Orla clarified that most women require two litres of water daily, while men need two and a half litres.

She noted that water, tea and coffee all contribute towards daily fluid intake, adding that insufficient hydration causes the gut to dry out, potentially resulting in constipation. Sharing her top recommendation, she said: “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.”

When asked later whether coffee should be avoided until water had been consumed, Orla clarified: “Yeah, ideally.

“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. So I’d be drinking my water while I’m making my coffee. Yeah, for sure.”

Orla highlighted fibre as a crucial topic, noting that research indicates 80% of people in Ireland are failing to consume sufficient amounts.

The average intake there stands at 18 grams, yet she stressed that a minimum of 25, and ideally 35, grams are required daily. Closer to home, 96% of Britons are falling short of their recommended fibre intake, according to the National Diet and Nutrition Survey.

Proposing a remedy, Orla said: “We are well short, there’s a lot of food and I have some of them here that actually take whatever you’re eating and fill that gap quite quickly. The likes of berries and raspberries, and I know they’re in season now, which is great.

“There will be more fibre in a portion of raspberries than in your bowl of porridge. Like they are a really high fibre fruit.”

She urged people to consume two portions of fruit each morning, pointing out that pears contain twice the fibre of an average fruit.

Fitness

To support a healthy gut, Orla suggested taking a 10-minute stroll following a meal as an effective way to stimulate digestion.

She also recommended remaining upright after eating and maintaining good posture to “let gravity do its thing”.

She added: “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. So stay upright for about 10 minutes. Keep moving.”

Once you’ve mastered the three fs—fibre, fluids and fitness—Orla explained you can then begin to introduce fermented food, though she stressed it was always advisable to start with the fundamentals first.