Six tips to support your gut while planning your wedding
Wedding season is now in full swing across the UK, with June through September marking the height of celebrations. Many couples are now in the final stretch of planning. And while it’s a joyful time, it can also be one of the most demanding. Between guest lists, fittings and last-minute details, it’s easy to prioritise the external over the internal.
But how you feel on the inside matters just as much as how everything looks on the outside. And your gut plays a central role in that. Gut health impacts everything from digestion to skin, to immunity and even mood.
Here are six tips on how to look after your gut health and yourself in the run-up to your big day.
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Take a breather
Planning a wedding can be a full-on experience where stress can easily creep in. Stress, whether physical or psychological, can significantly affect your gut. Our recent Love Your Gut survey revealed that while 86% of people believe stress negatively impacts gut health, only 16% actively manage it.
So what’s the connection?
Your brain and gut are in constant two-way communication, mostly via the vagus nerve, which links the central nervous system with the enteric nervous system (ENS)- the complex network of over 500 million neurons that governs your digestive tract. Often referred to as our “second brain”, the ENS allows the gut to operate somewhat independently, but it’s also incredibly sensitive to emotional and physical stress.
When we’re stressed, the brain signals the gut, often triggering symptoms like bloating, discomfort or sluggish digestion. At the same time, long-term stress can disrupt the balance of beneficial gut bacteria and even increase inflammation.
One of the simplest, most effective ways to reset this system is through breathwork. Deep breathing helps stimulate the vagus nerve, signalling your body to move from “fight or flight” into “rest and digest” mode. Just 60 seconds of mindful breathing can lower cortisol, support digestion and restore a sense of calm – both mentally and physically.
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TLC that starts from within
A little self-care goes a long way. Wedding planning tends to focus on everyone else’s needs such as family and guests – but don’t forget to show yourself some TLC too.
Whether that’s treating yourself to a spa day, booking a massage or taking time out for a candle-lit bath, these moments can help reset your nervous system and promote smoother digestion. Ultimately, unwinding can make it easier to sleep well and help feel more emotionally balanced.
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Move to nourish
Exercise isn’t just about looking your best, it’s about feeling your best too. Physical activity supports gut health by improving digestion, boosting microbiome diversity and reducing inflammation. Picture your digestive system as a river and movement as the paddle that keeps everything flowing smoothly.
Movement doesn’t need to be vigorous. A walk in nature, some gentle yoga or a quick dance around the kitchen all count. Choose what feels good and keep at it. Consistency is key.
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Prioritise sleep
Sleep is often the first thing to suffer in the final weeks before a wedding, but it’s one of the most important foundations of gut health. High-quality sleep helps regulate cortisol (the stress hormone) and supports a diverse and balanced gut microbiome.
Aim for 7–9 hours of sleep each night and create an environment that promotes rest: keep your bedroom cool and dark, as these are ideal conditions for deeper, more restorative sleep. Diet matters too, so avoid heavy or spicy meals within two hours of bedtime and try to limit alcohol in the evenings as it can disrupt your sleep cycle.
Finally, reduce screen time before bed. The blue light emitted by phones can suppress melatonin, the hormone that helps you fall asleep naturally. A night of disrupted sleep can leave you feeling fatigued, irritable and more prone to digestive discomfort.
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Hydrate for digestion and glow
With so many tasks competing for your attention, hydration can easily slip down the list, but water is essential for smooth digestion, nutrient absorption, and keeping bloating at bay. It also supports skin elasticity, helping you look your best as the big day approaches.
Keep a water bottle handy and sip throughout the day. If you find plain water uninspiring, infuse it with cucumber, lemon or mint. Alternatives also include herbal teas like chamomile or ginger.
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Practice inclusion, not exclusion
It can be tempting to try a restrictive diet in the lead-up to your big day, but gut health thrives on diversity, not deprivation. Rather than cutting things out, think about what you can add in.
Fibre-rich vegetables, whole grains, fermented foods, lean proteins and healthy fats all help support a diverse and balanced gut microbiome.
For further information about gut health see: https://loveyourgut.com/help-and-resources/