Feeling inflamed, bloated, or foggy this time of the year even though you’re trying to eat well?
Summer heat has a way of messing with digestion and throwing our mood out of balance. And while it’s tempting to blame the weather or one bad meal, a lot of it comes back to something deeper: gut health.
There’s a lot of buzz around gut health. Some of it’s helpful, some of it… not so much. So, let’s cut through the noise and get into what actually matters, what to eat, what to avoid, and some simple habits that really support the gut.
Why Is Gut Health Even a Big Deal?
Our gut is home to trillions of bacteria, also known as the gut microbiome. And keeping this little ecosystem happy can make a huge difference to how we feel. We’re talking about digestion, immunity, inflammation, weight, skin, even mood.
Everyone’s microbiome is a bit different. What works for one person might not work the same way for another. But science has given us some solid basics that benefit nearly everyone.
Healthy guts have been linked to a lower risk of heart disease, diabetes, cancer, and brain fog. It can help with weight balance, energy, and focus, the list goes on. And while our gut bacteria start forming in the womb, we can improve our gut health at any point in life. So no, it’s not too late
What Helps?
1. Improves Fiber intake
Eat more fiber. It’s key for a healthy diet overall, and it’s especially important for gut health.
Fiber acts as a prebiotic, basically, it feeds the good bacteria in our gut and helps them thrive. And the more variety we get, the better.
Here’s what to include:
- Apples
- Artichokes
- Oats
- Blueberries
- Leeks
- Leafy greens
- Legumes and nuts
Most people don’t eat enough fiber, especially in summer when heavy meals can feel unappealing. Take advantage of the season, enjoy lighter meals with more salads or simply snack on seasonal fruits and veggies. No need for large portions, just a mix of whole plant food throughout the day.
2. Probiotic-Rich Foods
Probiotics are the “good” bacteria themselves, and we can find them in fermented foods like:
- Yogurt
- Kefir
- Kimchi
- Sauerkraut
- Kombucha
- Tempeh
- Miso
These foods help balance the microbiome and support the immune system. So, if considering probiotic supplements, it’s best to consult a healthcare provider, some strains may be more beneficial than others depending on individual needs.
Learn more here: 5 Health Benefits of Probiotics.
3. Wholesome Eating-style
This way of eating style, rich in vegetables, legumes, olive oil, fish, lean cut protein and whole grains, has been shown to increase beneficial gut bacteria and reduce harmful ones. It also lowers inflammation and supports metabolic health.
And avoid ultra-processed foods like packaged cookies, frozen dinners, soft drinks, and chips. They’re often high in sugar, low in fiber, and not doing your gut any favors.
Want more summer eating tips? Check out this guide on Smart Summer Eating: Enjoy the Holidays Without the Guilt or the Rules
4. Avoid Add Sugar and Sweeteners
The research is still evolving, but what we know for now is that excess sugar and certain sweeteners may negatively affect gut bacteria. If a person consumes these daily, it might be worth cutting back.
Get practical tips on How to Improve Your Digestion.
5. Read Nutrition Labels Carefully
When reviewing packaged foods, it’s important to check both the ingredients list and nutrition facts. Products with hard-to-recognize or unpronounceable ingredients are often best avoided. As mentioned earlier whole, minimally processed foods tend to be gentler on the digestive system and typically contain fewer artificial additives and preservatives that may contribute to gut strain.
6. Stay Hydrated
It’s easy to reach for sodas or fizzy drinks in the heat, but hydration from plain water is what the gut really needs. Proper water intake aids digestion, nutrient absorption, and waste elimination, while also supporting a healthy gut microbiome.
Dehydration can lead to constipation, bloating, and even weaken the gut’s immune response.
7. Manage Stress
This is a big one. A walk on the beach, deep breathing, meditation, or a good laugh can work wonders for the gut.
Stress and gut health are deeply connected via the gut-brain axis. Stress can disrupt gut function, increase permeability (leading to “leaky gut”), and trigger inflammation , while an unhealthy gut can, in turn, worsen stress and anxiety.
8. Prioritize Sleep
Longer days and hotter nights in summer can make sleep harder. Light exposure, high temperatures, and late social events can all interfere with your rest.But sleep is essential for gut balance. Poor sleep can lead to an imbalance in your gut microbiome (known as dysbiosis), which affects digestion, nutrient absorption, and immune function.
Simple steps like keeping the room cool and dark, limiting screen time before bed, and maintaining a consistent routine can make a big difference.
Listen to Your Gut: Small Habits, Big Impact on Your Wellbeing
It doesn’t have to be complicated. Eat fresh, hydrate well, manage stress, prioritize your health, and get enough sleep. Small, consistent changes go a long way.
Remember, gut isn’t just about digestion. It’s connected to everything from the immune system to mood. But if you’re still feeling bloated, foggy, or just off despite trying all the “right” things, don’t ignore it. Your gut might be trying to tell you something. Seek professional support if needed.
Rawan Khammash
Nutrition Director
