Celebrating mum’s health: gut health science to support maternal wellbeing

7 mins

Written by Rachel Redman - Registered Dietitian

Reviewed by Eli Brecher (ANutr) Gut Health Nutritionist

Cold cups of tea. Meals eaten standing up. Snacks finished only after small hands have lost interest. Days that blur together with feeds, school runs, laundry, and mental to-do lists that never end. Sound familiar?

While most mums know that their health matters, knowing and doing are two very different things when time, energy, and sleep are in short supply, which is why it usually ends up at the bottom of the list. It then comes as no surprise that around 1 in 5 women in the UK experience mental health problems in pregnancy or in the first year after birth (1).

Here, we explore what maternal health really means, why it deserves more attention, and how mums can be supported through some of life’s most important moments. If you take away one thing from this blog, it’s that maternal health is not about doing more. Or chasing perfect routines. It’s about small, realistic, evidence-based habits that fit into everyday life.

But first, what do we mean by maternal health?

When we talk about maternal health in this particular article, we’re referring to the physical health, mental health, emotional resilience, energy levels, and immune health of women during pregnancy, childbirth, and the postpartum period (2). It’s also how supported a woman feels in her own body as she moves through motherhood.

Aside from the obvious reasons why we should care about maternal health, research shows that a mother’s health also affects the emotional wellbeing of the entire family unit, including their children’s feelings of nervousness, worry and unhappiness as they grow (3).

What’s the link between maternal health and gut health?

When we think of gut health, it’s often limited to digestion or how often we go to the toilet. But in reality, the gut is one of the most powerful - and often overlooked - ways to support a mother’s physical, mental, and emotional health.

Many of these benefits come from supporting a healthy gut microbiome. The gut microbiome is the community of trillions of microorganisms living throughout the gut. These beneficial microbes help regulate the immune system, maintain the health of our gut lining, influence hormone production, and can even communicate with the brain (via the gut-brain axis). The gut microbiome is highly adaptable and changes throughout the different stages of motherhood.

The gut microbiome during pregnancy

During pregnancy, your gut microbiome naturally changes to support both you and your baby. These changes help manage metabolic health (think blood sugar control), support nutrient absorption, and regulate your immune system.

During pregnancy, birth, and breastfeeding, babies acquire much of their mother’s gut microbiome, making this a crucial time to support your gut health. Research shows that a mother’s diet - rich in fibre, omega-3s, and polyphenols - can shape both your own gut microbiome and your baby’s, influencing growth and development in the first 18 months (4,5).

The gut microbiome after childbirth

After birth, your hormones, immune system, and nervous system are all shifting at once. The gut microbiome responds to these changes, adapting its diversity and activity to help support recovery. The gut-brain connection is particularly important in these first weeks. While research is still very early in this space, a healthy gut microbiome may help support your mood, manage stress, and maintain energy levels, making it easier to cope with fatigue and the demands of early motherhood (6).

The gut microbiome in the postpartum year

The first year after birth brings ongoing changes to a mother’s physiology, hormones, immune health, and metabolic health. Research shows that keeping your gut (and its microbes) healthy can help support energy levels, immune function, and mental wellbeing (6,7). Certain gut bacteria also help synthesise essential vitamins, including vitamin K (important for blood clotting and bone health) and several B vitamins, such as B12, folate, and biotin - all crucial for energy production, brain health, and red blood cell formation.

10 simple daily habits to support busy mums

Here are 10 science-backed ways to support your gut as a busy mum, without adding extra stress or unrealistic expectations.

1. Smart snacking

Keep quick, gut-friendly snacks on hand, including ready-made yogurt or kefir pots, pre-chopped carrot sticks with hummus, a handful of nuts and seeds, or apple slices with nut butter. These options are nutrient-dense, fibre-rich, and support the health of your beneficial gut microbes, helping to support everything from energy levels to tackling brain fog.

2. Create a “diversity jar”

Diversity is key for your gut microbes. Create a jar of mixed nuts and seeds to ramp up your plant points without long prep. Grab a small handful as a snack, sprinkle on your yogurt or salads, or add to your morning oats. This is an easy way to hit Dr Megan Rossi’s “30 plant points” and boost fibre diversity for your gut.

3. Feed your microbes with prebiotics

Prebiotics are types of fibre that feed the beneficial bacteria in your gut. Skip the supplements - you can find them in foods like garlic, onions, leeks, asparagus, Jerusalem artichokes, green bananas, oats, and legumes. Try adding chopped garlic or onions to soups, sauces, or scrambled eggs, or keep canned beans and lentils on hand for a quick, no-prep boost of prebiotic fibre.

4. Fermented foods in small amounts

Fermented foods provide live microbes that can support gut microbiome diversity. Research has shown that regular intake is associated with reduced inflammation and improved microbial balance (8). And you don’t need large servings to get the benefits. A spoonful of yogurt, kefir, or fermented vegetables (like kimchi or sauerkraut) is a great place to start. Build up your intake slowly and find what you enjoy.

5. Hydration in stealth mode

Keep a large water bottle by the bed, sip after feeds, or drink while waiting for the kettle to boil. Add a squeeze of lemon, slice of cucumber, or fresh mint leaves for flavour - it’s easier to remember and more enjoyable.

6. Two-minute mindfulness moments

Meditation doesn’t need to take 20 minutes. Focus on deep breathing while the kettle boils or during nappy changes. Even two minutes of slow, deep breaths can reduce stress, regulate the nervous system, and support the gut-brain axis.

7. Move in small pockets

You don’t need to spend an hour at the gym. Even small, frequent exercise ‘snacks’ can support gut motility, physical fitness, and mental wellbeing. Try marching on the spot while brushing your teeth, doing stretches during nap time, a mix of squats and lunges while you heat up food, or make a conscious effort to increase your walking speed when you’re pushing the pram around the block.

It’s important to note that returning to exercise after child birth should be done gradually. Most people are advised to wait until their 6-week postnatal check before resuming moderate exercise, and up to 12 weeks before starting high-impact workouts. Paying attention to how your body feels, prioritising core and pelvic floor rehabilitation, and seeking guidance from a healthcare professional are essential, particularly if you experienced complications or delivered via cesarean section.

8. Social connection as micro-support

A quick voice note to a friend, a 5-minute chat at school drop off, or a hug with your partner. Feeling seen reduces stress, improves mood, and enhances connection.

9. Quick outdoor reset

Step outside for 5-10 minutes each day on sunny days and 15–30 minutes on cloudy/overcast days. Morning sunlight helps regulate the natural circadian rhythm (even when sleep patterns are disrupted). Bonus points if you walk in a forest or green space for that gut-brain connection! But even sitting on the front doorstep counts.

10. Consider live bacterial supplements when needed

Live bacterial supplements can support a healthy gut microbiome for certain health conditions or life stages, including:

During or after antibiotics
Preventing traveller’s diarrhea
Supporting your baby’s gut microbiome
Supporting a mum’s vaginal microbiome
When your immune system needs additional support, such as cold and flu season

When it comes to live bacterial supplements, you need to be specific, choosing the right strain, at the right time, at the right dose. You can find the latest evidence and guidance on how to choose the right live bacterial supplement here.