If you have a busy schedule, it’s easy for your gut health to take a back seat. I work with a lot of teachers, healthcare workers and parents that struggle with gas, bloating, heartburn, IBS and IBD. It can feel overwhelming to tackle these digestive issues with restrictive diets and intense supplement protocols.

The good news? Small, practical changes in your daily routine can make a big difference.

Take my “Olivia” for example:

She came to me experiencing severe heartburn that would start in the morning and continue for the rest of the day.

BEFORE doing any fancy tests or a supplement protocol, she changed to eating breakfast at her desk. She was calm, less distracted and was able to almost completely get rid of her acid reflux.

After this, we were able to uncover other root causes of her acid reflux. We ran a stool test and found gut microbiome imbalances, like H. pylori overgrowth, and made a custom protocol to get rid of her acid reflux 100%.

But the biggest change came from one small lifestyle change!

Here are four of my favorite strategies to improve gut health:

1. Eat a Warm Breakfast

Eating something warm and cooked first thing in the morning helps “wake up” the digestive tract. Instead of grabbing a cold granola bar or skipping breakfast, try:

• Egg muffins, veggie frittata or quiche
• Soup (yes, it can be a great breakfast!)
• Breakfast burritos or tacos
• Lunch/dinner leftovers

2. Slow Down & Chew

It’s common for us to multi-task while eating lunch. Teachers grade student work, Healthcare workers try to finish a few notes, parents are busy prepping their kid’s meals and we are ll guilty of checking emails! Distracted eating can make it harder to digest food, leading to bloating or heartburn.

• Sit down (even for just 10 minutes)
• Chew until food feels like liquid
• Take 2–3 deep breaths before eating

These small habits can calm your nervous system and make a huge difference in helping your body digest more efficiently.

3. Drink Herbal Tea

Herbal teas are one of my favorite gut-supportive tools. They’re simple, affordable, and effective for soothing digestion. Some of my favorite gut-friendly teas include:

• Ginger tea (great for motility and reducing nausea)
• Peppermint tea (helps with gas and bloating)
• Fennel tea (supports bowel regularity)
• Chamomile tea (calming for both gut and mind)

4. Increase Fiber Intake

Fiber feeds your gut microbiome and helps regulate bowel movements. But most people don’t get enough! Try these easy upgrades:

• Sprinkle hemp seeds onto salads
• Mix ground flax into yogurt
• Add sprouts to sandwiches
• Snack on raw veggies between classes

The Bottom Line

Gut health doesn’t have to be complicated. By slowing down, choosing warming and fiber-rich foods, and adding a soothing cup of tea, you can feel more energized and comfortable throughout your busy school day. Small habits make a big difference.

✨ Want more tips to improve your gut health?

Disclaimer: This content is for informational and educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, lifestyle, or supplement regimen.