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How to maintain a healthy gut during the summer

Summer is a time for fun, sun, and adventure. But while you’re busy enjoying beach trips, barbecues, and vacations, it’s easy to overlook an important aspect of your health: your gut. A healthy gut is crucial for overall well-being, affecting everything from digestion to mood. So, how can you keep your gut happy and healthy during the summer months? Here’s a guide to maintaining optimal gut health while soaking up the sun.


Stay hydrated: water is your best friend


Hydration is essential for gut health, especially in the summer heat. Water helps to keep your digestive system running smoothly and prevents constipation. Aim to drink at least 8 glasses of water a day. If plain water doesn’t excite you, jazz it up with slices of cucumber, mint, or berries for a refreshing twist.



Eat seasonal fruits and vegetables


Summer is the perfect time to indulge in fresh, seasonal produce. Fruits like berries, melons, and peaches, and vegetables such as cucumbers, tomatoes, and zucchini, are not only delicious but also packed with fiber. Fiber is crucial for gut health as it promotes healthy digestion and feeds beneficial gut bacteria.


Enjoy fermented food


Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics, which are beneficial bacteria that support gut health. Incorporate these foods into your diet to help maintain a balanced gut microbiome, which can be particularly helpful after indulging in summer treats like ice cream and barbecued goodies. Keep in mind if you have reflux or any kind of stomach related condition, then avoid these foods.


Keep your cool: manage summer stress


Summer activities can sometimes lead to stress, whether from travel, planning events, or simply dealing with the heat. Stress can negatively impact your gut health, leading to issues like indigestion and irritable bowel syndrome (IBS). Practice stress-relieving activities such as yoga, meditation, or simply taking a relaxing walk in the evening to keep your stress levels in check.


Moderate your indulgences


Summer is synonymous with barbecues, ice cream, and cocktails. While it’s fine to enjoy these treats occasionally, moderation is key. Overindulging in fatty, sugary, or processed foods can disrupt your gut health. Balance your diet with plenty of fresh fruits, vegetables, and whole grains to keep your digestive system happy.


Stay active


Physical activity is not only great for your overall health, but also for your gut. Regular exercise helps to stimulate the digestive tract and can prevent constipation. Summer offers countless opportunities to stay active, from swimming and hiking to beach volleyball and bike riding. Find activities you enjoy and make them a regular part of your routine.


Be cautious with travel


Traveling can disrupt your regular eating and drinking habits, which can affect your gut. Stay mindful of your food choices while on the go. Opt for fresh, whole foods when possible, and avoid suspicious street foods or unclean water sources to prevent gut issues like traveler’s diarrhea. Also, pack some probiotics to help maintain your gut health during your travels.


Get plenty of sleep


Sleep is essential for gut health. Your body and gut microbiome go through restorative processes while you sleep. Aim for 7-9 hours of quality sleep each night, even during the busy summer months. Establish a relaxing bedtime routine and create a cool, comfortable sleeping environment to promote better sleep.


Limit antibiotic use


While antibiotics can be necessary for treating infections, they can also disrupt your gut microbiome by killing off beneficial bacteria. Use antibiotics only when prescribed by a healthcare professional and consider taking probiotics to help restore your gut balance afterward.



Maintaining gut health during the summer doesn’t have to be a chore. By staying hydrated, eating seasonal and fermented foods, managing stress, and staying active, you can keep your gut in top shape. Remember, a healthy gut contributes to overall well-being and a flat tummy, so take care of it while you enjoy all the fun and excitement that summer has to offer. Cheers to a happy, healthy gut and an amazing summer!


If you liked these tips follow for more on Instagram, if you need help, book a 1:1 coaching session with me.

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