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Ep 71: 5 Morning Habits That Work for IBS
Mornings can set the tone for the day, and if you have IBS, what you do in the first hours can make a big difference in symptoms like bloating, urgency, constipation, and abdominal pain.
In this episode, I’m sharing five simple morning habits that support gut motility, more regular bowel movements, less bloating, and a calmer nervous system - all key for managing IBS! These aren’t complicated or unrealistic routines, just practical habits you can start right away to make mornings feel less stressful and help your gut feel more predictable throughout the day.
In this episode, we cover:
- Why mornings are so important for IBS and digestion
- How your nervous system affects your gut first thing in the morning
- What to eat for breakfast with IBS
- Simple routines to reduce bloating throughout the day
- How to create a gut-friendly morning routine that actually sticks
If you’re tired of Googling and want a clear place to start towards better digestion, download our Gut + Hormone Health Toolkit here. You'll get a free practical guide with daily habits, nutrition strategies, and a planning worksheet to help you start feeling better.
If you enjoyed this episode, we’d love to hear it, please leave a rating and review!
References:
Ajabnoor, S. M. (2025). Effects of meal regularity and snacking frequency on irritable bowel syndrome. Frontiers in Public Health, 13.
DoiFrontiers | Effects of meal regularity and snacking frequency on irritable bowel syndrome
Li, C., Li, J., Zhou, Q., Wang, C., Hu, J., & Liu, C. (2024). Effects of Physical Exercise on the Microbiota in Irritable Bowel Syndrome. Nutrients, 16(16), 2657–2657. https://doi.org/10.3390/nu16162657
Salari-Moghaddam, A., Hassanzadeh Keshteli, A., Esmaillzadeh, A., & Adibi, P. (2020). Water consumption and prevalence of irritable bowel syndrome among adults. PLoS ONE, 15(1). https://doi.org/10.1371/journal.pone.0228205
Zhang, C., Zhang, J., Wang, Y., Lang, R., Su, L., Yu, M., Zhao, X., Yang, G., & Ren, Z. (2021). Association between breakfast consumption frequency and the risk of irritable bowel syndrome among Chinese female college students. Medicine, 100(41), e27541. https://doi.org/10.1097/md.0000000000027541
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By Trista Chan RD MHScMornings can set the tone for the day, and if you have IBS, what you do in the first hours can make a big difference in symptoms like bloating, urgency, constipation, and abdominal pain.
In this episode, I’m sharing five simple morning habits that support gut motility, more regular bowel movements, less bloating, and a calmer nervous system - all key for managing IBS! These aren’t complicated or unrealistic routines, just practical habits you can start right away to make mornings feel less stressful and help your gut feel more predictable throughout the day.
In this episode, we cover:
- Why mornings are so important for IBS and digestion
- How your nervous system affects your gut first thing in the morning
- What to eat for breakfast with IBS
- Simple routines to reduce bloating throughout the day
- How to create a gut-friendly morning routine that actually sticks
If you’re tired of Googling and want a clear place to start towards better digestion, download our Gut + Hormone Health Toolkit here. You'll get a free practical guide with daily habits, nutrition strategies, and a planning worksheet to help you start feeling better.
If you enjoyed this episode, we’d love to hear it, please leave a rating and review!
References:
Ajabnoor, S. M. (2025). Effects of meal regularity and snacking frequency on irritable bowel syndrome. Frontiers in Public Health, 13.
DoiFrontiers | Effects of meal regularity and snacking frequency on irritable bowel syndrome
Li, C., Li, J., Zhou, Q., Wang, C., Hu, J., & Liu, C. (2024). Effects of Physical Exercise on the Microbiota in Irritable Bowel Syndrome. Nutrients, 16(16), 2657–2657. https://doi.org/10.3390/nu16162657
Salari-Moghaddam, A., Hassanzadeh Keshteli, A., Esmaillzadeh, A., & Adibi, P. (2020). Water consumption and prevalence of irritable bowel syndrome among adults. PLoS ONE, 15(1). https://doi.org/10.1371/journal.pone.0228205
Zhang, C., Zhang, J., Wang, Y., Lang, R., Su, L., Yu, M., Zhao, X., Yang, G., & Ren, Z. (2021). Association between breakfast consumption frequency and the risk of irritable bowel syndrome among Chinese female college students. Medicine, 100(41), e27541. https://doi.org/10.1097/md.0000000000027541