3 daily healthy gut habits for busy mums

Gut health is one of the most talked-about topics in health right now — and for good reason. Your gut isn’t just responsible for digesting food; it plays a vital role in your immune system, energy levels, and even your mental wellbeing. In short, looking after your gut means looking after your whole self.

What Do We Mean by “Gut Health”?

When we talk about gut health, what we’re really talking about is your microbiome — the trillions of microorganisms (including bacteria, fungi, and viruses) that live in your gut. Think of it as a tiny ecosystem inside you!

You can imagine your microbiome like a garden:

• The flowers represent your beneficial bacteria.

• The weeds are less helpful microorganisms such as certain fungi or viruses.

A healthy garden needs a variety of plants, and it’s okay to have a few weeds — as long as they don’t take over. What you “feed” this garden (the food you eat) determines how it grows and flourishes.

Why Gut Health Matters

When your microbiome becomes unbalanced, it can affect much more than digestion. Poor gut health has been linked to:

• Constipation, bloating, diarrhoea, and abdominal pain

• Food intolerances and sensitivities

• Changes in mood and mental health

• Hormonal imbalances and stress response

Modern life often works against your microbiome. A diet low in fibre and high in sugar, exposure to environmental chemicals, ongoing stress, and frequent antibiotic use can all disrupt the delicate balance of your gut ecosystem.

Three Simple Habits for a Healthier Gut

Here are three daily habits I recommend to my clients (and practice myself!) to help support gut health and encourage the growth of beneficial bacteria.

1. Eat High-Fibre, Prebiotic-Rich Foods

What you eat has the biggest impact on your gut health. Prebiotics are types of fibre that feed your good gut bacteria — helping them thrive. Great sources include:

• Apples, asparagus, garlic, onions, leafy greens, and artichokes

• Whole grains such as buckwheat and quinoa

• Nuts, seeds, fruits, and plenty of vegetables

Think of prebiotics as fertiliser for your gut garden — the more variety, the better it grows.

2. Add Probiotics to Your Diet

Probiotics are the “good bacteria” that directly support your microbiome. You can take them as supplements, but they’re also found naturally in fermented foods such as:

• Greek yogurt

• Kimchi

• Kombucha

• Sauerkraut

These foods help populate your gut with beneficial bacteria. On the other hand, refined carbohydrates and sugary foods feed the “weeds,” so try to keep those to a minimum.

3. Manage Your Stress

This one can be challenging — especially for busy, tired mums — but it’s just as important as diet. Your gut and brain are deeply connected through what’s called the gut-brain axis. Ever felt butterflies before a big event, or nausea when you’re anxious? That’s your gut responding to stress.

Chronic stress can harm your microbiome and even contribute to “leaky gut,” where the gut lining becomes more porous, allowing particles to pass into the bloodstream and trigger immune reactions.

While we can’t always avoid stress, we can find ways to manage it. Try to include calming activities in your day, even for a few minutes:

• Gentle yoga or stretching

• Using a meditation app like Headspace

• A short daily walk or quiet cup of tea outdoors

• Prioritising good-quality sleep

Small, consistent changes really do make a difference.

Want to Learn More?

If you’d like to dive deeper, I highly recommend the Netflix documentary “Hack Your Health: The Secrets of Your Gut.” It’s a fascinating look at how your gut influences every part of your wellbeing.

And if you’re curious about what’s really going on in your gut, consider an at-home microbiome test. In my clinic, I use advanced microbiome tests that give a detailed picture of your gut health. From there, we can create a personalised plan to support your digestion, energy, and overall wellbeing.

Book a free discovery call or email me at info@sarahmorrisnutrition.com to learn more about functional testing and how it can help you.