Summer is great. Until your gut decides it isn’t.
You’re eating outdoors, staying up late, sipping wine on a Tuesday, swapping meals for crisps and calling it “light eating”… and suddenly your digestive system files a formal complaint.
Why your gut struggles in summer
Let’s break it down:
- Heat + dehydration = slower digestion and more bloating
- Late meals = disrupted circadian rhythms → your gut’s not sure when to work
- Alcohol = gut barrier irritation + bacterial imbalance
- Grilled meats + low fibre = sluggish transit
- Travel = new microbes + disrupted bowel routine
That bloated feeling after a holiday barbecue? It’s not “just one of those things” — it’s your gut microbiota asking for a day off.
According to a 2020 review from the American Gastroenterological Association, changes in lifestyle and diet — even short-term — can cause shifts in gut microbiota within 24 to 48 hours. This affects digestion, immunity, and even mood.
So what can you do?
- Start your day with water.
Yes, boring. Yes, effective. Dehydration thickens your digestive secretions and slows peristalsis. Your gut needs water like your hair needs dry shampoo in August.
- Eat actual plants.
A leaf of rocket next to your grilled sausage does not count. Aim for two servings of vegetables before 3 p.m. (your gut loves routine).
- Include fermented foods.
Add kefir, kimchi or a spoon of live yoghurt. Not for trendiness — for the lactobacilli. These help balance gut flora and support digestion.
- Be kind to your liver.
Your gut and liver are a team. If you’re drinking more than usual, counter it with bitter greens, dandelion tea or lemon water.
- Use your legs.
A 10-minute walk after eating reduces bloating by improving motility. That’s not influencer talk — it’s supported by research in Frontiers in Endocrinology (2022), showing that post-meal activity speeds up gastric emptying.
One last thing: stop punishing your gut for your lifestyle
Summer should feel light — not gassy, heavy or inflamed. You don’t need detoxes or fasting. You need fibre, water, microbes and a tiny bit of planning.
Your gut is a diva — it thrives on consistency, hydration, and gentle movement. Treat it like the high-maintenance queen it is.