It almost seems unreal, that I am here today writing about gut health.
Like so many mums, I was focused on everyone else. The kids, work, keeping on top of the house, cooking and relying on caffeine to keep me going, ignoring the bloating, discomfort and lack of energy by the end of my working day!
I kept thinking I needed to make huge lifestyle changes to feel better. I thought I would have to follow strict diets, buy lots of expensive supplements or have to change the way I live completely. But, I was wrong.
It wasn’t one big change that helped me feel better- it was a combination of lots of small, manageable habits that have become a part of my everyday life.
I’m not a health professional and this isn’t medical advice. I am sharing what has helped me, in the hope that it will encourage other mums to start making small changes too, to live a more energised and healthier life.
1. Stopped trying to be perfect
One of the biggest things I learned was that perfection was actually stopping me from making progress.
I’ll set myself a goal and routine to start on Monday and then life happens, I get busy one day or end up eating something I shouldn’t and then I would convince myself that the routine is out of the window and I’ve failed.
Now I aim for consistency instead. If one meal isn’t particularly nutritious or I ate foods that trigger my symptoms. I just go straight back to my usual eating habits. One busy day doesn’t undo weeks of healthy habits and the progress I have made.
That mindset shift took so much pressure away.
2. Focused more on whole foods and less processed
Processed foods contain harmful addictives, artificial colours, sweeteners and emulsifiers that can alter your gut microbiome and trigger chronic inflammation.
I used to buy lots of processed snacks, thinking it made my life easier for those peckish moments but after learning how bad they are for you I cut back alot.
They were contributing to my gut symptoms and often left me feeling bloated and sluggish by the evening.
Now, I don’t buy processed snacks (maybe just on the odd occasion) and instead make my snacks or stick to whole foods like fruit and nuts. I also cut down on snacking and found that giving my gut a rest left me feeling a lot more energised and less bloated!
3. Learning that stress affects my digestion
For a long time I only thought about food. What I didn’t realise was how much stress was affecting the way I felt. When life gets overwhelming, I notice my digestion often changes too.
Like every busy mum, I can’t remove every source of stress, but I can try to slow down where possible.
Sometimes it’s doing a quick 10 min yoga session.
Sometimes it’s reading before bed instead of scrolling on my phone.
Sometimes it’s simply sitting down to eat instead of rushing around the kitchen.
These little moments that I take for myself to focus on being present, really do add up.
4. Focus on progress over quick fixes
Social media makes it so easy to believe there’s a miracle product for everything.
I’ve learned that real change usually happens much more slowly.
There wasn’t just one thing that was causing me gut health problems and there wasn’t just one magical food or supplement that made me feel all better overnight.
It was weeks and months of making small lifestyle changes such as, better food choices, stress management and prioritising sleep that made the biggest difference and has been sustainable for me.
5. I gave myself grace
Life happens. Children get ill, plans change.
There are birthdays, holidays, and stressful weeks where healthy eating isn’t your top priority and that’s okay!
I’ve stopped believing I have to get everything right and perfect all the time.
Instead, I simply go back to the habits that make me feel my best.
Remember it’s what we do 80% of the time!
This has honestly made a huge difference.
6. I started eating more slowly
Something so simple, but probably one of the hardest habits to build.
As a busy mum, I was used to eating while standing in the kitchen or eating in a rush because I had somewhere to take the kids, replying to messages and emails or had other task to complete on a tight schedule.
I rarely took the time to actually enjoy my food.
When I started sitting down properly for meals and slowing down, I noticed I felt more satisfied and less uncomfortable afterwards. I made sure I chew my food about 20 times before I swallow. It wasn’t about eating perfectly- it was about being mindful and present.
I still have days where I eat on the go because that’s real life, but whenever I can, I remind myself to chew my food at least 20 times, because our gut doesn’t have teeth and chewing your food properly helps aid digestion.
7. I started planning ahead instead of winging it
One thing I realised was that my busiest days were often the days I made poor food choices- not because I didn’t care, but because I didn’t plan ahead.
When I was rushing around, I would grab whatever was quickest, and by the end of the day I would feel bloated and sluggish.
Now, I don’t spend hours meal prepping or have a perfectly organised fridge and cupboard. Instead, I keep things simple. I write a meal plan for the week- dinners and my lunch. I then write a food shop list. I avoid buying highly processed snacks (out of sight, out of mind!) and buy gut- friendly snacks instead for when hunger strikes.
It doesn’t always go to plan, and that’s okay. However, having a plan means I am less likely to reach for convenience foods every time life gets hectic.
For me, this habit has taken away a lot of stress around food and made it much easier to stay consistent, even on the busiest weeks.
A final note from one busy mum to another
If you’re reading this and feeling overwhelmed, I’ll encourage you not to try change everything at once.
Choose just one small habit. Stick with it for a couple of weeks. Then build from there.
Looking after your gut health doesn’t mean living on salads or spending a fortune on supplements.
For me, it’s about creating simple routines that fit around family and work life, rather than trying to fit it around a perfect routine.
Small changes really can make a big difference over time.
If you’re on your own gut health journey too, I’d love to hear what’s been helping you. We’re all learning and sometimes the most encouraging thing is knowing that other busy mums are trying to figure it out alongside you too. You can reach me on my contact page. x
Thanks for taking the time to read! If you enjoyed this post, head over to my website for more simple habits and budget-friendly tips to help you support your gut health without breaking the bank.
👉Read more at: guthealthonabudget.com
I’m a busy mum sharing practical, affordable ways to improve and support your gut health. After improving my own gut health through simple lifestyle and dietary changes, I began sharing my experiences to help other busy mums do the same without expensive supplements, or costly health foods.
Gut health doesn’t have to be expensive or overwhelming- just realistic, sustainable and achievable for everyday mums. x