A Nutritionist’s Guide to Feeling Your Best on Your Wedding Day

Wedding planning has a habit of filling every spare moment, while quietly pushing your own wellbeing to the bottom of the list. And yet, how you feel on the day matters just as much as how everything looks. Between fittings, timelines and late-night Pinterest spirals, it’s easy to forget the basics, like fuelling yourself properly.

To cut through the noise, we spoke to nutritionist Pip about the habits that genuinely make a difference in the lead-up to a wedding. No detoxes, no extremes. Just realistic advice to help you feel energised, calm and comfortable in your own skin.

You can also read Pip's own proposal and wedding story here: Pip & Vince – featuring a closer look at her Queensmith custom pear cut engagement ring and emerald cut wedding ring.

Wedding day nutrition tips:

• Eating well without bloating
• When to start making changes
• Detoxing & supplements
• Energy, sleep & stress
• Running, hunger & fuelling
• Hair & skin support

In the days before your wedding, the focus should be on supporting digestion and keeping energy steady – not restriction.

Pip recommends sticking to foods you know work well for you, particularly simple, whole meals built around cooked vegetables, lean proteins and easy-to-digest carbohydrates such as rice, potatoes and bananas. These choices are gentler on the gut and less likely to cause bloating.

As she puts it, 'Supporting gut health is key, so prioritise simple, whole foods that you know work well for you.' Limiting fried foods, ultra-processed snacks and large amounts of added sugar can also help reduce water retention and inflammation.

But Pip is clear that enjoyment still matters. 'Feeling satisfied, calm and well-fuelled during the lead-up to your wedding is just as important as what’s on your plate.'

Meaningful changes in energy, digestion and skin don’t happen overnight. Pip recommends allowing time for habits to settle rather than rushing into last-minute overhauls.

'Giving yourself around 8–12 weeks is usually a realistic timeframe to see meaningful improvements,' she explains, adding that crash dieting or drastic changes often backfire.

Her guiding principle is simple: 'Think progress, not perfection.'

If pre-wedding detoxes or cleanses have crossed your mind, Pip advises steering clear.

Detoxes, like juice cleanses, risk draining energy or upsetting digestion – hardly ideal before a big day. 'Your body already has a highly effective detox system through the liver, kidneys and gut,' she says. Supporting it with regular meals, hydration, sleep and gentle movement is far more effective, and far more sustainable

When it comes to supplements, Pip is clear that there’s no one-size-fits-all approach.

'Supplement needs are highly individual, so it’s always best to speak to a GP or medical professional before starting anything new,' she explains.

Feeling drained during wedding planning is common, and it’s rarely about one single factor.

From a nutrition perspective, Pip recommends including protein, carbohydrates and fats at every meal to keep blood sugar levels stable. This helps avoid the dips that lead to fatigue, irritability and cravings.

But food isn’t the whole picture. 'A consistent sleep routine is just as important,' she says, noting that poor sleep can disrupt appetite hormones and drain energy, even with a balanced diet.

Movement also plays a role, especially when it’s something you enjoy. Walking, in particular, is often underestimated but can support digestion, stress levels and daily energy.

And finally, boundaries matter. Overcommitting can quickly lead to burnout, 'no matter how well you’re eating.'

Sleep is one of the most underrated foundations of wellbeing, especially during the busy months of wedding planning.

Certain nutrients can support sleep quality, with magnesium topping Pip’s list. Leafy greens, nuts, seeds and even a little dark chocolate (70% cocoa or higher) all contribute. Kiwis are another surprising addition, having been shown to support sleep duration and quality.

Caffeine timing matters too. Because it stays in your system for hours, Pip suggests avoiding coffee after around 2pm if you’re aiming for an early bedtime. In the evening, herbal teas such as chamomile or peppermint can help signal to your body that it’s time to wind down.

Simple routines – dimming lights, limiting screens – can also make a noticeable difference.

Managing stress isn’t about 'perfect' eating, and Pip is keen to emphasise that.

'Managing stress and anxiety isn’t just about food,' she explains. Regular meals, sleep, movement, fresh air and social connection all play a role, as does setting realistic expectations for yourself.

Reducing pressure around food, rather than adding more rules, can be one of the most powerful ways to support both mental and physical wellbeing during wedding planning.

If you’ve recently taken up running and feel hungrier than usual, Pip reassures that this is completely normal.

Running uses up stored glycogen – your body’s quick energy source – which increases appetite as your body looks to refuel and repair.

Complex carbohydrates such as oats, brown rice and wholegrain bread help replenish those stores, while lean proteins support muscle recovery. Healthy fats help keep you fuller for longer, and hydration is key, especially if you’re sweating more.

Between meals, Pip suggests nutrient-rich snacks like yoghurt and fruit, apple with peanut butter or wholegrain crackers with hummus to keep energy levels steady.

Healthy hair starts from within. Because hair is made from a protein called keratin, Pip recommends prioritising protein-rich foods such as eggs, fish, lean meats, tofu, pulses and legumes.

Zinc also plays a role in hair growth and repair, and can be found in foods like red meat, pumpkin seeds and spinach. Omega-3 fatty acids – from oily fish, walnuts and flaxseed – help keep the scalp nourished, while B vitamins support hair strength and resilience.

Skin health is influenced by many factors, including genetics and hormones, but nutrition still plays a supportive role.

Pip recommends focusing on antioxidants, hydration and healthy fats. Foods rich in Vitamin E and Omega-3 fatty acids, such as avocados, nuts, olive oil and oily fish, can help support skin elasticity, keeping it plump and supple. Vitamin C supports collagen production, while zinc can help reduce the severity of breakouts.

Hydration is equally important. Drinking enough water and including water-rich foods like cucumber and watermelon can make a visible difference, while reducing high-sugary or deep-fried foods can help limit inflammation and dullness.

At the end of the day, there’s no single 'wedding diet' or formula for feeling your best on your wedding day. But steady habits, like eating regularly, sleeping well, moving in ways you enjoy and a kinder mindset around food, will do far more for your energy and confidence than any quick fix.

Special thanks to Pip for sharing her insight and thoughtful approach to nutrition during wedding planning. Pip is an AfN Registered Associate Nutritionist, known for her refreshingly simple advice and healthy recipes you’ll actually want to make. You can follow Pip over on Instagram at @nutritionwithpips, where she shares practical nutrition tips and offers 1:1 consultations.