I know there are many mums out there who ignore their gut health issues such as chronic bloating, gas, discomfort, diarrhoea and constipation. While one obvious reason is that mums often prioritise everyone else’s health before their own, another common reason is the belief that improving gut health requires expensive organic foods and supplements. As a result, many mums feel that if they can’t afford those things, they have no choice but to live with their symptoms.
However, what if I was to tell you, you could eat well on a budget and improve your gut health issues with no supplements. No more chronic bloating and discomfort and feel more like yourself again!
It all begins with what we put in our bodies. So let’s talk about food. How do you eat well even on a budget and what budget- friendly foods do you need.
How To Eat Well On A Budget
The first thing you need to look at when improving your gut health is your food shopping habits. What you choose to put in your trolley is ultimately, what you’re choosing to put into your body. If you are anything like me and cannot resist the processed snacks when they’re sitting in the cupboard, then don’t buy them in the first place! This simple change has honestly helped me cut back on junk food and reduced my cravings.
Many people do not realise how much they actually spend on foods like crisps, chocolates, biscuits, cereal bars, and other processed snacks. Supermarkets strategically place these products throughout the stores to tempt us at every turn! Before we know it, we’re tossing them into our trolley out of habit, convincing ourselves that we need them, without really stopping to think about it.
Below is a little comparison chart of unhealthy snack vs healthy snack prices. Here you can see how much we spend on junk food, food that worsens our gut health. These are the average cost for some of the common snack foods we buy- crisp, chocolate and biscuits. I looked online to gather some US prices for crisp (chips) and have seen that they have climbed rapidly in prices, ranging from $2.50- $7.00! Another thing I noticed is that the pack sizes of most items I looked at in the US, are larger than in the UK.
| Unhealthy Snacks | UK Price (£) | USA Price ($) |
| Doritos | £2.50 | $3.97 |
| Snickers bars x 4 pack | £2.15 | $4.48 |
| Box of bakery cookies | £3.00 | $4.00 |
| Healthy Snacks | UK Price (£) | USA Price ($) |
| Blueberries | £3.99 | $5.24 |
| Walnuts | £1.65 | $3.36 |
| Yoghurt | £2.50 | $3.93 |
As you can see, there is not much difference in prices when it comes to junk foods and healthy foods. However, there is a huge difference between what the healthy food does for our gut and general health compared to what Junk food does.
Healthy foods– heal and improve gut health and general well-being.
Junk food– causes digestive issues like bloating, constipation and inflammation.
Below is a picture of my typical weekly food shop for my family of 4. This all came to a total of £116.23. I do also do a top up shop mid week to pick up bits that run out, like milk, eggs, fruit etc. The total price includes pack lunches for 4 days for both me and my husband, and 3 days of pack lunch for my daughter, as she likes to have 2 days of school lunch. On average, I spend around £150 (around $200.82) on my weekly food shop.
(minus the crisp- only buy it maybe once a month if the kids want it)
Quick Money Saving Tip
Download supermarket apps. Sometimes you get money off coupons, free items or discounts (on the Lidl app) and rewards points that coverts to cash to spend in store.
Cut out junk food and save your money
On average, a packet of crisp cost around £2 but you can get a bunch of bananas for 80p or 2 avocadoes for £1.50 Which are both much healthier options!
Stop spending your money on junk foods. We do not need it. Instead, swap them for wholesome foods.
I know how tough it can be, when we are rushing around and starving and very short on time. The first thing we do is grab the sugary snack because it is easy. This is why it is important to not have the snacks in the house in the first place and replacing them with fruit, nuts and yoghurt or whatever other healthy snack you prefer.
Best way to look at it is, you can still eat chocolate and crisps or whatever you favourite snack is, but keep it to occasions, like birthdays, gatherings and days out to the park etc, just not every day. What you do most of the time is what will make a difference to your gut health.
Tip for mums
Here is a little something to keep in mind whenever you feel tempted to reach for that sugary snack that does not help your gut health at all.
Ask yourself these questions:
Do you feel like crap after eating junk foods? Yes, we almost, always do, the regret kicks in after you feel bloated and other symptoms follow.
Do you ever feel bad for not eating junk food? Never! If anything, you feel proud and a sense of achievement because of the choice you made and you know your body is happy too!
My Top 5 Budget-Friendly Foods
Below are 5 staple foods, that you would always find in my kitchen. So long as I have these 5 items, I am always good to go. They are very affordable and versatile and offer great health benefits- everyone in the house enjoys them too.
Blueberries- I have these as a healthy snack, use them as toppings for my porridge or pancakes and put them in muffins.
Eggs– I absolutely love eggs, you can do so much with eggs, and pretty much enjoy them for any mealtime! I have them boiled or scrambled for breakfast and make omelettes or egg muffins for lunch/dinner. Plus they are high in protein.
Avocadoes – Great healthy fats, I have them on toast, as a snack or as a side with my lunch or dinner.
Oats– They make a lovely filling breakfast and I enjoy using oats to make healthier pancakes, muffins and snacks.
Nuts- They are nutrient dense snacks containing healthy fats, fiber and protein.
Being healthy really doesn’t have to cost a lot. It really is as simple as making easy food swaps and better choices.
There is never a perfect time to start, so start today. Whether you decide to completely cut out junk food today or cut out just one product, every small change makes a difference. Your body and bank balance will thank you for it. So next time you do the food shopping, ask yourself- is this choice going to help me improve my gut health?
Thanks for taking the time to read! If you enjoyed this post, head over to my website for more articles, simple habits and budget-friendly tips to help you support your gut health without breaking the bank.
👉Read more at: guthealthonabudget.com
Don’t delay getting your gut health back on track. It is never too late. You just need to start wherever you are right now. Grab my freebie below, a printable checklist that is easy and simple to use to help busy and tired mums get started with improving their gut health.
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