Every now and then, a traditional wellness habit makes a glorious comeback—and this time, it’s ghee in the morning. While many chase trendy health elixirs and green powders, one of the most powerful ways to support digestion, metabolism, skin health, and hormones has quietly been sitting on our kitchen shelves for centuries.
At The Saanchi Shetty, we always look for daily rituals that are accessible, sustainable, and rooted in both science and tradition. Having a spoonful of ghee first thing in the morning is one such ritual. It may seem simple, but the impact on your overall well-being can be profound.
Let’s break it all down: what ghee really is, why morning is the best time to consume it, how it supports multiple systems in the body, and how you can build this nourishing habit into your daily routine.
The Golden Goodness: What is Ghee, Really?
Ghee, also known as clarified butter, is made by slowly heating unsalted butter to remove the water and milk solids. What remains is pure fat—golden, rich, aromatic, and brimming with health benefits.
Unlike regular butter or oil, ghee is free from lactose and casein (the two most common dairy allergens). It’s shelf-stable, easy to digest, and loaded with:
- Fat-soluble vitamins: A, D, E, and K
- Omega-3 fatty acids
- Conjugated linoleic acid (CLA) (known for fat metabolism)
- Butyric acid (a powerful short-chain fatty acid with gut benefits)
- Antioxidants that reduce oxidative stress
Ayurveda has celebrated ghee for over 5,000 years, using it as a base for herbal medicines and as a rejuvenating tonic (rasayana). But modern research now echoes what ancient wisdom knew: ghee is incredibly nourishing—especially when consumed first thing in the morning.
Why Morning is the Best Time for Ghee
Mornings set the tone for your day. What you eat on an empty stomach directly impacts your digestion, energy levels, metabolism, and even your mood. This is why Ayurveda often emphasizes a gentle, warming start to the day—something that awakens your digestive fire (agni) without overwhelming your system.
Consuming ghee in the morning allows it to:
- Coat the digestive tract and prepare it for the day’s meals
- Stimulate bile flow and digestive enzymes
- Support liver detoxification and elimination pathways
- For better blood sugar level throughout the day
- Begin the day with a dose of healthy fat and nourishment
When taken in moderation—usually 1 teaspoon of pure, organic ghee—this simple practice can create a domino effect of health benefits.
Top Benefits of Having Ghee in the Morning
- Deeply Nourishes the Gut
The gut is considered the foundation of health. If your digestion is compromised, everything from energy to skin to immunity can suffer. Ghee contains butyrate, a naturally occurring short-chain fatty acid that:
- Repairs the gut lining
- Reduces inflammation in the intestines
- Promotes the growth of beneficial gut bacteria
- Aids in smoother, more regular bowel movements
If you often wake up feeling bloated, acidic, or sluggish, adding ghee to your morning routine could help regulate and reset your digestive system over time.
- Supports Gentle Detoxification
Each morning, your body transitions from a fasted, restorative state into one that’s ready to digest and detox. Ghee plays a key role here—it stimulates liver function, encourages bile production, and helps move toxins through the intestines for elimination.
Ayurvedic detox practices (like snehana) often begin with internal oleation using ghee, to help loosen and mobilize fat-soluble toxins stored in the tissues. By taking ghee in the morning, you’re essentially encouraging a light, daily detox that keeps your internal systems running smoothly.
- Enhances Fat Metabolism and May Aid in Weight Loss
Yes, you read that right—adding ghee to your day can actually help your body burn fat more efficiently. Here’s how:
- Ghee makes you feel full for longer, reducing the urge to snack
- It stabilizes blood sugar levels, curbing energy crashes and sugar cravings
- Butyrate improves mitochondrial function and fat metabolism
- Ghee contains CLA, which is linked to body fat reduction and improved lean mass in some studies
If you’re on a journey of mindful weight management or fat loss, ghee can support that process naturally—without starvation or calorie counting.
- A Powerful Hormonal Ally
Hormones require fat. Period. Whether it’s estrogen, cortisol, or thyroid hormones, your body needs quality dietary fat to produce and regulate them effectively.
Ghee supports hormonal health by:
- Providing essential fat-soluble vitamins for hormone synthesis
- Supporting adrenal gland function (vital in stress response)
- Nourishing the ovaries and reproductive system, especially in women with PCOS
- Reducing inflammation that interferes with hormonal communication
In a world where processed fats and low-fat diets are common, adding a clean fat source like ghee can create balance where it’s been lacking—especially for women in their 20s to 40s managing PCOS, thyroid issues, or chronic stress.
- Stabilizes Blood Sugar Level
Balanced blood sugar starts with intentional nourishment—and ghee can be a powerful ally. When consumed in the morning, a tablespoon of ghee helps stabilize blood sugar levels by slowing down the absorption of carbohydrates and supporting steady energy release throughout the day. Its healthy fat profile improves insulin sensitivity and nourishes the gut, both essential for metabolic balance.
Regular intake of ghee can result in:
- Fewer energy crashes and sugar cravings
- Improved insulin response
- Balanced hunger hormones
- Sustained focus and mood
- Better digestion and nutrient absorption
Ghee brings balance and grounding—helping your body stay calm, steady, and supported from the inside out.
- Natural Radiance for Skin, Hair, and Eyes
Radiant skin starts in the gut and is maintained by proper nourishment. Ghee’s healthy fat profile and antioxidant content make it a beauty food, working from the inside out.
Regular intake of ghee can result in:
- Supple, hydrated skin
- Reduced dryness and flakiness
- Enhanced skin elasticity and glow
- Stronger hair and nails
- Brighter, well-lubricated eyes
In Ayurveda, ghee is also considered sattvic—it promotes clarity, glow, and calmness. And let’s face it: feeling nourished often shows up as a glow others can’t ignore.
How to Build a Ghee Morning Ritual That Works for You
Incorporating ghee into your mornings is a simple yet powerful act of self-care. Here are two practical, no-fuss ways to begin:
Option 1: Ghee Shot + Warm Water
- Take 1 tablespoon of pure cow ghee first thing in the morning.
- You can gulp it down directly or mix it in a glass of warm water if you prefer a smoother start.
- This helps coat the gut, activate digestion, and kickstart your metabolism gently.
Option 2: Ghee Coffee
- Add 1 tablespoon of ghee to your morning black coffee (preferably organic or freshly brewed).
- Blend it for a creamy texture—similar to bulletproof coffee, but cleaner.
- This combination gives you sustained energy, mental clarity, and keeps you full for longer without a blood sugar spike.
Pro Tip: For best results, avoid consuming anything else for 20–30 minutes after your ghee ritual to allow it to work its magic.
Who Should Be Cautious with Ghee?
While ghee is generally safe for most people, a few groups should take caution or seek professional advice before making it a daily ritual:
- Those with active gallbladder issues
- Individuals on a very low-fat or calorie-restricted diet
- People with rare sensitivities to milk proteins (though ghee has almost none)
If you’re unsure, start with a small amount and observe how your body responds—or consult a trusted nutritionist.
Final Thoughts: The Power of a Simple Spoonful
In a world obsessed with extremes—whether it’s complicated smoothies, restrictive diets, or 20-step morning routines—there’s something powerful about going back to the basics. Ghee in the morning is not just a health trend; it’s a timeless wellness ritual that supports your body, mind, and spirit.
It’s small. It’s simple. But it’s incredibly smart.
At The Saanchi Shetty, we’re big believers in rituals that don’t just look good on Instagram—but feel good in your body. And this one checks all the boxes.
So tomorrow morning, skip the chaos. Start your day with a little golden ghee—and let your body thank you, one nourishing spoonful at a time.
