Why Every Bride-to-Be Should Prioritise Gut Health Before Her Big Day

The weeks leading up to a wedding are always special when it comes to the bride’s preparations for the big day. Brides often think of skincare, fitness, last-minute facials or even dress fittings to achieve that ideal bridal look for themselves. While several products can help with these, wellness experts suggest that the secret to a glowing ski, steady energy and the ability to handle stress lies deeper than just the skin. It lies inside the gut.

Ritesh Bawri, wellness scientist and chief sciences officer at nirā balance in India, shares his insights why a pre-wedding gut reset could be the ultimate beauty ritual that brides may need.

Why Gut Health Matters Before the Wedding

The gut, also known as the gastrointestinal system, does more than just digest food. Home to trillions of bacteria, the gut microbiome impacts immunity, metabolism, sleep, hormones, heart health and even your mood. Nearly 70% of the immune system resides within the gut and about 95 per cent of serotonin-the ‘feel good’ and the happy hormone-is produced there.

“For brides-to-be, paying attention to gut health in the weeks leading up to the wedding can make a noticeable difference. A well-balanced gut helps keep energy steady, skin clear, mood stable, and the body strong enough to handle stress,” Ritesh shares that good health naturally translates to a more resilient and energetic body. “That means greeting your wedding day feeling healthy, confident, and radiant from the inside out.”

The Skin–Gut–Mood Connection

According to Ritesh, taking care of gut health before the wedding can make a lot of difference to your skin and even mood. “The gut works closely with the brain; most of the serotonin, a chemical responsible for feeling positive and calm, is produced in the gut rather than the brain itself,” he explains that when the  gut is healthy, it gets easier to manage stress and keep energy steady during wedding preparations. “Skin health is also closely tied to the gut. Eating foods rich in fibre and probiotics, staying hydrated, and choosing wholesome snacks help the gut function more effectively.”

He advises that if brides are looking for brighter skin, better digestion and less bloating and for a natural radiance on their big day it is imperative to nourish the gut.

When to Start a Bridal Gut Reset

He further highlights that a bride must start a gut reset plan about three months before the wedding to achieve the desired goal. "This timeframe provides enough opportunity to restore balance in the microbiome, boost immune function, and achieve long-lasting improvements in skin and energy levels. That said, even a shorter reset lasting three to four weeks can produce visible results,” he stated. “For instance, a bride who replaces processed foods with whole, gut-supportive meals just a month before the wedding often sees less bloating, clearer skin, and improved digestion by the big day.”

Sharing a gut-supportive bridal diet, Ritesh highlighted that Omega-3 fatty acids benefit both skin as well as the overall health. He shared that it is crucial to limit inflammatory food such as refined sugars and white carbohydrates, as these tend to hinder the progress that the reset makes in the body, especially if fruit and vegetable intake is low. “Establishing radiant skin requires consistent, balanced nutrition. Meals rich in lean protein and vegetables, combined with healthy fats from sources like nuts, seeds, and avocados, help maintain fullness and reduce cravings. These fats also contribute to a glowing complexion. Reducing carbohydrate intake while increasing protein can further suppress appetite and lower calorie consumption. Additionally, incorporating natural diuretic foods such as asparagus and pineapple can help ease bloating, allowing brides to look and feel their best on their wedding day,” Ritesh suggested. 

“Fermented foods, such as yoghurt, kefir, kimchi, sauerkraut, or traditional Indian buttermilk, provide natural probiotics to balance gut bacteria. Fibre-rich vegetables and fruits such as bananas, apples, spinach, carrots, and leafy greens also act as prebiotics, feeding good bacteria.”

What to Eat and What To Avoid For A Healthy Gut

With that being said, Ritesh also enlisted which foods brides should avoid preventing digestive issues and discomfort in the weeks leading up to the wedding. He stated that processed foods often contain excessive salt, unhealthy fats and hidden sugars and thus should be avoided. “These can cause bloating, low energy, and unexpected weight gain. Fried and oily snacks also contribute to sluggish digestion and bloating. Excessive caffeine and alcohol can dehydrate the body and irritate the gut lining, so it's best to limit their consumption,” Ritesh continued, “Avoid packaged foods, heavily processed curries and sauces, and instant noodles. Instead, opt for whole, fresh foods like vegetables, lean meats, and lentils to sustain your energy and achieve a radiant complexion. Overindulging in sugary treats can lead to energy crashes and weight gain, while refined carbohydrates spike blood sugar, increase cravings and cause fatigue.”

He mentioned that it is best to opt for nutrient-dense meals such as whole grains, lean proteins, and vegetables. For brides who consume three to four cups of coffee daily, swapping one cup for green or herbal tea may improve gut health and promote better sleep.

Nonetheless, talking about how a traditional bridal diet can be tweaked to include gut-friendly ingredients he shared that Indian diets already include several gut-supportive foods, including dal, pickles, homemade curd and buttermilk. “The key lies in moderation and the use of suitable cooking methods. Swap refined flour (maida) with whole wheat or millet rotis. Incorporate seasonal vegetables like lauki or pumpkin into dals. Add naturally fermented options such as homemade achar or kanji (fermented carrot drink).” 

He stated that brides can  choose a vegetable curry prepared with coconut milk instead of a rich, cream-based korma. It feels lighter on the stomach but is still indulgent. “Fermented foods, such as yoghurt, kefir, and kimchi, increase the diversity of gut bacteria by providing natural probiotics. However, diets high in saturated fat can negatively affect the richness and variety of gut bacteria. Hence, switch to good sources of polyunsaturated fats such as walnuts, flaxseeds, and fish,” he added.

Gut Health Beyond Diets

However, he also mentioned that a pre-wedding gut reset is not just about dietary habits and food restrictions but also about the lifestyle. A bride’s lifestyle plays an equally vital role in maintaining a healthy gut. “Research suggests regular physical activity increases the amount of healthy gut bacteria. A few nights of poor or insufficient sleep can quickly disrupt the balance between healthy and unhealthy bacteria in your gut,” he further added that practising mindfulness is also linked to significant improvements in gut bacteria diversity. “Stress can directly affect digestion, and many brides report experiencing bloating or acidity during the wedding planning process. Gentle practices such as yoga, meditation, or deep breathing exercises calm the nervous system and enhance gut motility. Even light physical activity, such as a 20-minute walk after dinner, can support digestion and improve sleep quality.”

But one of the most important elements for a healthy gut, according to Ritesh, is hydration since it plays a vital role in intestinal secretions, nutrient digestion and absorption, gut motility, waste elimination, and supporting the gut microbiome. “Adequate water intake creates an optimal environment for a healthy gut microbiome, and the amount consumed may influence its diversity and composition. It is also crucial for digestion, nutrient uptake, and maintaining glowing skin. Brides are advised to sip water consistently throughout the day, rather than drinking large amounts at once,” he shared, “ This routine can include starting the day with warm water and lemon to stimulate digestion. Incorporating coconut water provides natural electrolytes, while herbal teas such as chamomile or peppermint soothe the gut and reduce bloating.”

With that said, Ritesh also stresses that chronic stress and poor sleep disrupt the gut microbiome, leading to indigestion, cravings, and even skin issues. “Brides should aim for seven to eight hours of quality sleep and establish a calming bedtime routine to promote restful sleep. Good sleep not only boosts energy but also supports the immune system, heart, brain, and digestive functions. Insufficient sleep can disrupt hormone balance, leading to increased cortisol levels. Poor sleep often affects dietary choices, leading to eating too close to bedtime, which harms digestive health.”

He went on to share simple habits that can enhance both sleep and gut balance, including turning off devices an hour before bed, having a light early dinner, and drinking warm chamomile tea. “Many brides notice clearer skin and steadier energy after just one week of improved sleep.”

Gut-Friendly Snacks for Brides on the Go

Wedding preparations often mean long and hectic days, one thing that Ritesh noted to help brides a lot is to pack snacks that can keep the gut happy. “Nuts like pistachios make excellent snacks because they are portable and easy to carry. Yoghurt drinks rich in probiotics, such as kefir, support gut health effectively. Apples provide fibre, while blueberries, raspberries, and strawberries offer fibre, vitamins, minerals, and anti-inflammatory compounds beneficial for the gut. Fresh green salads are another wholesome option. Other convenient snacks include roasted chickpeas or makhana, homemade energy bars, and bananas.” 

These choices, according to Ritesh, combine convenience with gut-friendly nutrition, making them ideal for brides who frequently travel during their wedding preparations.

When asked how brides can balance indulgence at pre-wedding celebrations to ensure a healthy gut, he stated that altogether avoiding indulgence is unrealistic, but the key lies in balance. “Brides can opt for lighter meals before and after heavy celebrations to aid their digestion. Also, staying hydrated before the event can prevent overeating. Including probiotic foods, the morning after supports digestion and helps reset the gut. For example, if a bride enjoys a heavy mehendi lunch, she can balance it with a light dinner, such as a bowl of soup or a salad,” he shared.

Can You Fix Your Gut Health Within Two Weeks?

Finally talking about quick but effective gut reset steps for brides who only have two weeks before the wedding, Ritesh stated that while quick fixes may seem appealing, they often leave you feeling weak and drained. Instead, he suggested that a carefully planned wedding diet that includes fresh vegetables, fruits, proteins, organic whole grains,legumes, nuts and seeds would be more beneficial. “A thoughtful nutrition plan can leave you feeling energised and ready to shine on your special day. Among the key steps, drinking enough water daily helps regulate blood sugar by flushing excess sugar from the body. Include probiotics in your daily diet, and consume fibre-rich meals that include fruits, vegetables, and lentils.” 

He concluded by saying, “Stay well hydrated with water and herbal teas. Prioritise sleep and manage stress through short meditation sessions combined with regular physical activities like walking.

Bridal gut health is not just about restricting yourself or quick fixes for your health a few days before an important event but about building resilience and radiance from within. Wedding days are one of the most important events and what better gift can a bride give to herself than a healthier, more energetic body.