For a given function $g\in L^2(\Omega)$ let $\bar g:=\int_\Omega g\ dx$.
Testing the equation with the constant function $1$, integrating by parts in space gives the ordinary differential equation
$$
(\bar u)_t = \bar f, \ \bar u(0)=0.
$$
So $\|\bar u\|_{L^\infty(0,T)} \le \|\bar f\|_{L^1(0,T)}$.
Testing the equation with $u-\bar u $, integration by parts in space, integration from $0$ to $t$ in time gives
$$
\|u(t)-\bar u\|_{L^2}^2 - \| u(0)\|_{L^2}^2
+ \|\nabla u\|_{L^2(0,t;L^2)}^2 = \int_0^t \int_\Omega f (u-\bar u) dt.
$$
Now
$$
\int_0^t\int_\Omega f (u-\bar u) dt
=\int_0^t\int_\Omega (f-\bar f) (u-\bar u) dt
\le \|f-\bar f\|_{L^2(0,t;L^2)} \|u-\bar u\|_{L^2(0,t;L^2)} ,
$$
the last factor is less than $c\|\nabla u\|_{L^2(0,t;L^2)} $ by Poincare inequality ($c$ depends on $\Omega$ only). And this expression can be compensated by the left-hand side.
Similarly, testing the equation with $-\Delta u$, integration by parts in space in the first term, integration from $0$ to $t$ in time gives
$$
\|\nabla u(t)\|_{L^2}^2 - \|\nabla u(0)\|_{L^2}^2
+ \|\Delta u\|_{L^2(0,t;L^2)}^2 = \int_0^t f (-\Delta u) dt.
$$
Putting all these estimates together, we find:
$$
\|\bar u\|_{L^\infty(0,T)}^2 + \|u-\bar u\|_{L^\infty(0,T;L^2)}^2
+ \|\nabla u\|_{L^2(0,T;L^2)}^2
+ \|\Delta u\|_{L^2(0,T;L^2)}^2
\le c\left( \|\bar f\|_{L^1(0,T)}^2 + \|f-\bar f\|_{L^2(0,T;L^2)}^2
+ \|f\|_{L^2(0,T;L^2)}^2 \right),
$$
where $c$ is independent of $T$.
When estimating these $L^1$ and $L^\infty$ norms against $L^2$ norms,
we would get additional factors depending on $T$.
However, as we never used Gronwall inequality the constants are not exponential in $T$.