Morning chai and biscuits are harming your gut: Health coach shares 8 healthy foods to eat instead

Chai and biscuits may be a comforting start to the day, but health coach Nikita Bardia warns that this common habit could be harming your gut. In an Instagram post, she explained that the first food you eat on an empty stomach has a significant impact on digestion, hormone balance, energy, and even skin health. “What you eat first thing in the morning can either heal your gut or stress it out,” she shared. Many people reach for tea and biscuits or a quick fruit in a hurry, but these choices often contain refined sugars and processed ingredients that disrupt gut bacteria, spike insulin, and impair nutrient absorption. Starting the day with gut-friendly foods can enhance digestion, regulate hormones, boost energy, and support glowing skin, creating a healthier foundation for overall wellness.



Health coach warns chai and biscuits may hurt your gut and shares 8 healthy swaps



Garlic and honey



Raw garlic combined with honey is a potent, natural way to support morning digestion. Garlic contains allicin, a compound with antimicrobial and antifungal properties that helps maintain a balanced gut microbiome. It also gently stimulates liver detoxification processes, aiding in the removal of metabolic waste. When paired with raw honey, which contains prebiotics and antioxidants, this combination can reduce bloating, support gut bacteria, and even improve skin clarity. Although the taste may seem strong, the benefits of this simple addition lie in its ability to nourish the gut while detoxifying the body from within.

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Soaked raisins for women’s health



For women, starting the day with soaked black raisins is highly beneficial. Soaking enhances their bioavailability of nutrients, especially iron, which helps prevent fatigue associated with PMS or low iron levels. Raisins also contain antioxidants and polyphenols that support hormonal balance and aid smooth bowel movements. Consuming them in the morning can help maintain steady energy levels and prevent digestive sluggishness, while contributing to clearer skin and reduced dark circles around the eyes. Their natural sweetness also provides a healthier alternative to processed sugars, feeding the body without stressing insulin levels.



Nuts for brain function and skin health



Nuts, particularly walnuts and almonds, are rich sources of healthy fats, proteins, and micronutrients. One soaked walnut provides omega-3 fatty acids, which support brain clarity, reduce inflammation, and protect cardiovascular health. Two soaked almonds, on the other hand, strengthen the gut lining and improve skin elasticity due to their vitamin E and biotin content. Eating nuts individually in the morning ensures optimal absorption of their nutrients. This simple habit can enhance cognitive function, maintain healthy digestion, and contribute to glowing skin, making it ideal for a nutrient-dense morning routine.



Jeera and cinnamon water for hormonal support



A glass of warm water infused with cumin (jeera) and cinnamon helps regulate blood sugar and supports hormonal balance. Cinnamon stabilizes insulin levels, which reduces sugar cravings and promotes fat metabolism, while cumin stimulates digestion and improves nutrient absorption. This drink is particularly beneficial for individuals with PCOS, metabolic imbalance, or stubborn belly fat. Consuming it on an empty stomach provides gentle yet effective hormonal support, creating a steady foundation for energy and appetite control throughout the day.


Buttermilk for acidity and gut nourishment



Fresh buttermilk, consumed in small amounts, can help soothe acidity and nourish the gut lining. When mixed with a pinch of hing (asafoetida) and curry leaves, it offers anti-inflammatory and digestive benefits. Buttermilk contains probiotics that support beneficial gut bacteria, improving overall digestive function and immunity. Introducing this beverage gradually can reduce bloating, enhance nutrient absorption, and create a healthy environment for optimal gut health, making it an ideal morning addition before heavier meals.



Coconut water for hydration and electrolytes



Coconut water is a natural source of electrolytes, making it an excellent choice for hydration after a night’s sleep. Adding soaked sabja (basil) seeds provides soluble fiber that supports digestion and gut health. This combination not only restores fluid balance but also reduces inflammation, energizes the body, and helps maintain optimal metabolic function. Particularly in hot or humid climates, coconut water is a refreshing and nutrient-rich start that replaces sugary drinks while hydrating and preparing the digestive system.



Soaked figs or munakka for digestion



For individuals with sluggish digestion, soaked figs (anjeer) or munakka provide natural iron, fiber, and antioxidants. They promote bowel regularity, improve nutrient absorption, and leave the skin radiant. However, for those prone to candida or yeast overgrowth, these high-sugar fruits should be consumed cautiously. Regular intake in moderation can prevent constipation, support iron levels, and gently stimulate the digestive system, creating a smoother start to the day.



Gond katira for cooling and skin health



Gond katira, soaked overnight, offers cooling effects for the body and supports hydration. Its natural gel-like consistency helps regulate internal temperature, reduce heat-related acne, and maintain skin moisture. This simple ingredient, when incorporated into morning routines, provides subtle but meaningful benefits for gut, skin, and overall metabolic health, particularly during warmer seasons.

Your gut is the root of overall health. Nourishing it first thing in the morning positively affects digestion, energy, hormones, and skin. Small, mindful additions like garlic and honey, soaked raisins, nuts, or coconut water can create cumulative benefits. By replacing processed morning habits like tea and biscuits with gut-friendly options, you support long-term wellness and maintain a strong foundation for daily health.


Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.



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