What you should take in the morning to have an easy bowel movement

Slow bowel transit is a discomfort that affects many more people than we imagine. Although it is not always talked about, difficulty having a bowel movement can lead to bloating, abdominal discomfort, pain and even affect our mood and energy during the day.

The good news is that, in most cases, small changes to our morning routine can make a big difference. Among them, incorporating certain natural drinks on an empty stomach helps activate the intestine and promote an easier and more regular evacuation.

1. Warm water with lemon
   The classic of classics. Warm water hydrates the body after hours of rest and lemon stimulates the liver and digestion. This combination helps to soften the stool and makes it easier to pass it.
2. Flaxseed Infusion (Flaxseed)
   Soak a tablespoon of flaxseeds in a glass of water overnight and drink the liquid (along with the seeds) in the morning. Flaxseed is rich in soluble fiber, which acts as a natural lubricant for the gut.
3. Prune juice
   Prunes contain sorbitol and fiber, both of which are great for fighting constipation. A glass on an empty stomach may be enough to stimulate bowel movement.
4. Warm water with a tablespoon of extra
   virgin olive oil Olive oil acts as a natural intestinal lubricant, while warm water facilitates its passage through the digestive system.
5. Chamomile and mint infusion
   This blend not only helps relax the intestinal tract, but also promotes smoother, gas-free digestion.

Why do these drinks work?

• Morning hydration: after 6-8 hours of sleep, the body needs fluids to reactivate all its processes, including the intestinal one.
• Gentle stimulation of the intestine: ingredients such as lemon, olive oil or sorbitol from plums help activate peristaltic movement.
• Contribution of fibre and natural compounds: some of these drinks contain soluble fibres that absorb water and increase the volume of the faeces, facilitating their expulsion.

Habits that boost results

• Establish a routine: trying to go to the bathroom at the same time each day trains the gut.
• Don’t hold back: Ignoring the need to have a bowel movement can make constipation worse.
• Move in the morning: a short walk or gentle stretches help activate intestinal transit.
• Include more fiber in the diet: fruits, vegetables, legumes, and whole grains are essential.
• Reduce stress: Emotional tension can affect your digestive rhythm.

Practical tips

• Take advantage of the gastrocolonic reflex: drink your drink and have breakfast after 10–20 minutes (something with fiber). That early meal “wakes up” the gut.
• 10-minute routine (every morning):
  1. 1 glass of warm water as soon as you get up.
  2. Move 5 minutes (walk, stretch, go up and down stairs).
  3. Drink chosen on an empty stomach from the list.
  4. Try to go to the bathroom without haste (no more than 10 minutes).
• Correct posture in the bathroom: Use a stool to elevate your feet (knees above the hips). Facilitates evacuation.
• Add daily fibre (the “25–30 rule”): aim for 25–30 g of fibre per day with fruits (plum, kiwi, pear), vegetables, legumes, oats and seeds (chia/flaxseed).
  • Quick tip: 1 tablespoon of hydrated chia or flaxseed in 1/2 glass of water at night and consume it when you wake up or at breakfast.
• Constant hydration: 6–8 glasses of water per day. If you make flaxseed/psyllium, drink extra water to prevent it from compacting.
• Coffee, yes, but judiciously: many are stimulated by the intestine. Try it after breakfast if you don’t have gastritis or reflux.
• Probiotics and fermented: Add yogurt/kefir or sauerkraut/kimchi in small portions. They help with regularity over time.
• Foods to limit when you are “stuck”: excess of ultra-processed foods, very refined flours, white rice in large quantities, green bananas, alcohol and very fatty cheeses.
• Don’t rely on stimulant laxatives (sennosides, bisacodyl) every day. Use them only occasionally and with professional indication.
• Consistency > intensity: choose a drink from the list and keep it for at least 7–10 days before evaluating changes.
• Signs to consult a doctor: severe pain, more than 3–4 days without a bowel movement despite these measures, blood in the stool, unexplained weight loss, sudden change in bowel habits, fever, or if you are pregnant or take medication that can constipate (iron, opiates, some antidepressants).