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Supporting your gut health during a busy day šŸ—“ļø

We all know the hustle is real.šŸ„µ Between working full-time and taking care of the family, while still trying to have some sort of social life, it’s easy to feel like there’s not enough time to prioritize gut health. I hear you and I’ve got your back with some game-changing hacks to support your gut health even with a busy schedule.āŒš

1.) šŸ“Morning Magic: Gut-Boosting Smoothies

Start your day with a punch of fiber, protein, and antioxidants to support your gut health. Whip up a quick and delicious smoothie using ingredients like Greek yogurt, collagen/protein powder, berries, spinach, nut butter,Ā  and a sprinkle of chia seeds. Itā€™s quick and easy, but will still leave you feeling satiated and ready to tackle the morning. If you need smoothie ideas check out some recipes we have here.Ā 

2.) šŸ„•On-the-Go Grabs: Fuel up with Fiber

It’s easy to support your gut health, even on the go. Keep a stash of nuts, hard boiled eggs, carrot sticks with hummus, a piece of fruit like a kiwi, a Healthy Eating- on the Go bar, or a small container of probiotic-rich yogurt with berries in your bag. Snacking to support your gut health has never been this easy!Ā 

3.) šŸ‘©ā€šŸ³Prep Like a Pro: Sunday Meal Prep

Set aside some time on Sunday to prep gut-friendly meals for the week. Roast a batch of colorful veggies, cook up a pot of quinoa, and marinate lean proteins. This way you will have a variety of nourishing ingredients ready to be mixed and matched throughout the week. This is my #1 hack as a busy mom and entrepreneur.Ā 

4.) šŸ„—Salad in a Jar: Layers of Goodness

Elevate your lunch game with a salad in a jar. Layer in this order: dressing of choice, root veggies (carrots, sweet potatoes, beets, etc.), protein, grain, lettuce. When it’s time to eat, just shake, pour on a plate, and enjoy!

5.) šŸ—One-Pot Wonders: Balanced Dinners

Simplify dinner with one-pot wonders that combine all of your meal prep ingredients into a bowl. Throw together a hearty stew, stir-fry, or grain bowl that combines veggies, a protein, and gut-boosting grains. Less time in the kitchen, more time for you.

6.) šŸ„„Instant Pot Magic: Quick and Nourishing

Let the Instant Pot work its magic. Toss in beans, whole grains, and veggies for a fuss-free, nutrient-packed meal. Set it and forget itā€”your gut will thank you!

7.) šŸ§‚Spice It Up: Gut-Loving Herbs and Spices

Enhance flavor and gut health with herbs and spices like turmeric, cinnamon, ginger, garlic, and oregano. These powerhouses not only add a burst of taste but also provide anti-inflammatory and digestion-boosting benefits.

8.) šŸ„¤Hydration Heroics: Infused Water

Stay hydrated while supporting your gut health. Infuse your water with slices of cucumber, lemon, or mint. It’s refreshing, flavorful, and a simple way to care for your digestive system.

9.) šŸ“…Find Your Family Favorites: Rotating Menu

Once you find some menu choices that your family enjoys, create a rotating menu every couple of months. For example:

  • Week 1: breakfast choices A and B are rotating and lunch/dinner choices A,B,C,D are rotating
  • Week 2: breakfast choices C and D are rotating and lunch/dinner choices E,F,G,H are rotatingĀ 
  • Week 3: return to breakfast choices A&B and lunch/dinner choices A,B,C, D
  • Week 4: return to breakfast choices C&D and lunch/dinner choices E,F,G,H

This way you are only working with 12 meal combinations each month vs. trying to come up with a new meal idea every single night. Do this for a couple months then come up with a new rotation. You can still hit plant variety by changing up nuts, fruits, and veggies you are incorporating into those meals and snacks!

10.) āŒšMindful Munching Reminder: Slow Down and Savor

In the midst of your busy day, remember that taking a lunch break is one of the most important things you can do for your health health and your nervous system. Chew slowly, savor each bite, and give your body the chance to properly digest and absorb the nutrients it needs. Plus, you can avoid the post-meal bloat using this strategy.Ā 

Remember, it’s not about finding more time, it’s about making the most of the time you have. With these hacks, you can fuel your body with gut-loving goodness, even on your busiest days.Ā 

If you struggle with IBS symptoms that impact your day to day, it is possible to find relief once you identify your root causes and can learn to navigate your symptoms long term. Find relief from your bloating for good in the gutTogether membership. Find out more information and enroll here. ā€‹

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Hi, Iā€™m Dr. Heather

Registered dietitian and helps people struggling with bloating, constipation, and IBS find relief from their symptoms and feel excited about food again.

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