How to heal your gut (for women who live busy, beautiful, slightly chaotic lives)


no greens or oats. yes to meat sauerkrout and fruits

Since I’ve been thinking a lot about gut health lately, I wanted to share what really works for me. The things I do even on busy, messy days. Honestly, digestion sets the tone for the whole day. When it’s off, everything feels off: energy, mood, even my skin. When it’s good… life just flows better.

1. Keep your meals simple, colourful, and real

I always try to eat protein + healthy fats + clean carbs. For me, that means organic eggs, salmon, chicken, beef, avocado, olive oil, sprouts, sauerkraut, sweet potatoes, potatoes, and lots of fruit.

Not perfect, just food that makes my gut happy. And consistency really matters more than perfection.

2. Start your mornings gently

I start almost every day with bone broth on an empty stomach. It’s calming, soothing, and honestly feels like a hug for my gut. After that, I’ll have some warm lemon water, stretch a bit, journal, or go for a slow walk or run...depends on which season I am in my cycle. When my nervous system is calm in the morning, my digestion just works better. I can usually feel it in less than 24 hours.

3. Eat at regular times

I try to anchor my day with a nourishing breakfast and a grounding dinner. Lunch is the tricky one - if I’ve prepped, perfect. If not, I prioritise clean protein + veggies + a simple carb.

When I’m at uni or just grabbing something quickly, I usually go for salmon, chicken, or beef + veggies + potatoes or fruit. Fast, wholesome, and it keeps my gut happy.

4. Crowd in prebiotics + probiotics

I sneak these into almost every meal:

  • Berries, bananas, apples

  • Organic eggs

  • Sauerkraut

  • Sprouts

  • Garlic (not always)

  • Coconut yogurt with chia seeds

  • Sweet potatoes, potatoes, fruit...easy, simple, gut-friendly carbs

  • Holistica snacks

5. Avoid your known triggers (temporarily)

I don’t believe in restriction forever. But when my gut feels inflamed, I skip:

  • Coffee on an empty stomach

  • Processed food

  • Gluten 

  • Dairy 

  • Refined sugar

  • Random airport meals

 

6. Slow down when you eat

Even just three deep breaths before eating helps my body switch into digestion mode. It sounds simple, but it makes a huge difference.

7. Move your body daily

Runs. Walks. Pilates. Gym. Tennis. Movement helps digestion, reduces bloating, and honestly just makes me feel lighter.


8. Support with simple basics

I like to add a few things that feel nurturing, not extreme:

  • Magnesium at night

  • Collagen in my smoothies

  • Ginger or peppermint tea

  • Electrolytes on tired days

  • A probiotic if I’ve been travelling a lot

 

9. Sleep like your gut depends on it

Because it does. Your gut repairs itself while you sleep. No sleep = no gut healing.
Simple as that.

I’ve been doing this for years now. Nothing perfect, nothing stressful - just real food, gentle routines, and small daily habits. Try it for a week and notice the difference in energy, mood, and digestion. Your gut will thank you, and honestly, you’ll feel it too.