{"id":25774,"date":"2025-09-21T22:35:47","date_gmt":"2025-09-21T19:35:47","guid":{"rendered":"https:\/\/www.light-recipes.top\/?p=25774"},"modified":"2025-09-21T22:35:47","modified_gmt":"2025-09-21T19:35:47","slug":"what-you-should-take-in-the-morning-to-have-an-easy-bowel-movement","status":"publish","type":"post","link":"https:\/\/www.light-recipes.top\/?p=25774","title":{"rendered":"What you should take in the morning to have an easy bowel movement"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><img decoding=\"async\" src=\"blob:https:\/\/www.light-recipes.top\/19596dd9-ee7a-4247-b2ba-a5a561232ef5\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Warm water with lemon<\/strong><br>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.<\/li>\n\n\n\n<li><strong>Flaxseed Infusion (Flaxseed)<\/strong><br>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.<\/li>\n\n\n\n<li><strong>Prune juice<\/strong><br>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.<\/li>\n\n\n\n<li><strong>Warm water with a tablespoon of extra<\/strong><br>virgin olive oil Olive oil acts as a natural intestinal lubricant, while warm water facilitates its passage through the digestive system.<\/li>\n\n\n\n<li><strong>Chamomile and mint infusion<\/strong><br>This blend not only helps relax the intestinal tract, but also promotes smoother, gas-free digestion.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Why do these drinks work?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Morning hydration:<\/strong>\u00a0after 6-8 hours of sleep, the body needs fluids to reactivate all its processes, including the intestinal one.<\/li>\n\n\n\n<li><strong>Gentle stimulation of the intestine:<\/strong>\u00a0ingredients such as lemon, olive oil or sorbitol from plums help activate peristaltic movement.<\/li>\n\n\n\n<li><strong>Contribution of fibre and natural compounds:<\/strong>\u00a0some of these drinks contain soluble fibres that absorb water and increase the volume of the faeces, facilitating their expulsion.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Habits that boost results<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Establish a routine:<\/strong>\u00a0trying to go to the bathroom at the same time each day trains the gut.<\/li>\n\n\n\n<li><strong>Don&#8217;t hold back:<\/strong>\u00a0Ignoring the need to have a bowel movement can make constipation worse.<\/li>\n\n\n\n<li><strong>Move in the morning:<\/strong>\u00a0a short walk or gentle stretches help activate intestinal transit.<\/li>\n\n\n\n<li><strong>Include more fiber in the diet:<\/strong>\u00a0fruits, vegetables, legumes, and whole grains are essential.<\/li>\n\n\n\n<li><strong>Reduce stress: Emotional<\/strong>\u00a0tension can affect your digestive rhythm.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Practical tips<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Take advantage of the gastrocolonic reflex:<\/strong>\u00a0drink your drink and\u00a0<strong>have breakfast after 10\u201320 minutes<\/strong>\u00a0(something with fiber). That early meal &#8220;wakes up&#8221; the gut.<\/li>\n\n\n\n<li><strong>10-minute routine (every morning):<\/strong>\n<ol class=\"wp-block-list\">\n<li>1 glass of\u00a0<strong>warm water<\/strong>\u00a0as soon as you get up.<\/li>\n\n\n\n<li><strong>Move<\/strong>\u00a05 minutes (walk, stretch, go up and down stairs).<\/li>\n\n\n\n<li><strong>Drink chosen on an empty stomach<\/strong>\u00a0from the list.<\/li>\n\n\n\n<li>Try to go to the bathroom without haste (no more than 10 minutes).<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Correct posture in the bathroom:<\/strong>\u00a0Use a\u00a0<strong>stool<\/strong>\u00a0to elevate your feet (knees above the hips). Facilitates evacuation.<\/li>\n\n\n\n<li><strong>Add daily fibre (the &#8220;25\u201330 rule&#8221;):<\/strong>\u00a0aim for\u00a0<strong>25\u201330 g of fibre<\/strong>\u00a0per day with fruits (plum, kiwi, pear), vegetables, legumes, oats and seeds (chia\/flaxseed).\n<ul class=\"wp-block-list\">\n<li>Quick tip:\u00a0<strong>1 tablespoon of hydrated chia or flaxseed<\/strong>\u00a0in 1\/2 glass of water at night and consume it when you wake up or at breakfast.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Constant hydration:<\/strong>\u00a06\u20138 glasses of water per day. If you make flaxseed\/psyllium,\u00a0<strong>drink extra water<\/strong>\u00a0to prevent it from compacting.<\/li>\n\n\n\n<li><strong>Coffee, yes, but judiciously:<\/strong>\u00a0many are stimulated by the intestine. Try it\u00a0<strong>after breakfast<\/strong>\u00a0if you don&#8217;t have gastritis or reflux.<\/li>\n\n\n\n<li><strong>Probiotics and fermented:<\/strong>\u00a0Add\u00a0<strong>yogurt\/kefir<\/strong>\u00a0or sauerkraut\/kimchi in small portions. They help with regularity over time.<\/li>\n\n\n\n<li><strong>Foods to limit when you are &#8220;stuck&#8221;:<\/strong>\u00a0excess of\u00a0<strong>ultra-processed foods<\/strong>, very refined flours, white rice in large quantities, green bananas, alcohol and very fatty cheeses.<\/li>\n\n\n\n<li><strong>Don&#8217;t rely on stimulant laxatives<\/strong>\u00a0(sennosides, bisacodyl) every day. Use them only occasionally and with professional indication.<\/li>\n\n\n\n<li><strong>Consistency > intensity:<\/strong>\u00a0choose\u00a0<strong>a<\/strong>\u00a0drink from the list and keep it\u00a0<strong>for at least 7\u201310 days<\/strong>\u00a0before evaluating changes.<\/li>\n\n\n\n<li><strong>Signs to consult a doctor:<\/strong>\u00a0severe pain,\u00a0<strong>more than 3\u20134 days<\/strong>\u00a0without a bowel movement despite these measures,\u00a0<strong>blood<\/strong>\u00a0in the stool, unexplained weight loss, sudden change in bowel habits, fever, or if you are\u00a0<strong>pregnant<\/strong>\u00a0or take medication that can constipate (iron, opiates, some antidepressants).<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":25775,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-25774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What you should take in the morning to have an easy bowel movement - Light Recipes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.light-recipes.top\/?p=25774\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What you should take in the morning to have an easy bowel movement - Light Recipes\" \/>\n<meta property=\"og:description\" content=\"Slow bowel transit is a discomfort that affects many more people than we imagine. 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