The first thing you eat in the morning does more than fill your stomach, as it tells your body how to feel for the rest of the day. Eating the right food can wake up your digestion, keep your hormones in balance, give you steady energy, and even make your skin glow. According to health coach Nikita Bardia, your gut reacts strongly to what you put in it on an empty stomach. In a recent Instagram post, she explained, “What you eat first thing in the morning can either heal your gut or stress it out.”
For many of us, the day starts with a cup of tea, a few biscuits, or even a random fruit grabbed in a hurry. But experts say this could sabotage your gut health and trigger issues like bloating, acidity, low energy, or hormonal imbalances.
So, what should you be eating instead? Bardia shared her nutritionist-approved list of simple morning foods that support gut health, hormones, skin, and metabolism.
Garlic and honey for a natural gut reset
Starting the day with a clove of raw garlic and half a teaspoon of raw honey may sound unusual, but Bardia says it’s worth it. Garlic has natural antifungal properties and works like a gentle detox for the liver. Combined with honey, it helps fight bloating and supports clearer skin.
Soaked raisins for women’s health
For women, Bardia recommends soaking five to six black raisins overnight and eating them in the morning. “They’re rich in iron, reduce PMS fatigue, and even help lighten dark circles,” she explains. Raisins also support hormone balance and smooth bowel movements.
Walnuts or almonds for brain and skin
Nuts can be a powerful addition to your morning routine, but Bardia suggests choosing one at a time. One soaked walnut provides omega-3s that boost brain clarity and reduce inflammation. Two soaked almonds, on the other hand, support gut lining and skin health.
Jeera and cinnamon water for hormonal balance
A glass of warm water infused with cumin (jeera) and cinnamon can help regulate insulin and support hormonal health. This drink is especially beneficial for those struggling with PCOS, sugar cravings, or stubborn belly fat.
Buttermilk for acidity and gut lining
Bardia even recommends a small amount of fresh buttermilk, just two to three tablespoons if you’re new to it, before your morning chai. Mixed with hing (asafoetida) and curry leaves, it soothes acidity, nourishes the gut lining, and reduces inflammation.
Coconut water for hydration
If you often wake up feeling drained, coconut water with two soaked sabja (basil) seeds could be a refreshing option. It provides natural electrolytes, reduces inflammation, and is especially good in hot or humid weather.
Soaked figs or munakka for digestion
For sluggish digestion, Bardia suggests starting the day with one soaked fig (anjeer) or two soaked munakka. Both are rich in iron and help relieve constipation, leaving your skin with a healthy glow. However, she advises skipping them if you’re prone to candida infections.
Gond katira for cooling the body
Bardia shares that just half a teaspoon soaked overnight can cool the body, help with heat-related acne, and promote hydration.
Your gut is like the root of your health. If you nourish it right in the morning, you’ll notice better energy, improved digestion, and healthier skin throughout the day.
So tomorrow morning, before reaching for your usual tea and biscuits, try giving your gut a head start with one of these small but mighty additions.