Pursue Wellness - Kelly Lutman

Summer can be tough on your digestion. Changes in routine, travel, new foods, and more bacteria in the environment can all affect your gut. Having a simple plan helps you enjoy the season without feeling bloated or uncomfortable.

Here are five steps to support gut health during summer.

1. Prioritize hydration beyond basic water
Heat depletes fluids quickly, and dehydration slows digestive motility. Add a pinch of sea salt to water for electrolyte balance, try coconut water, or drink cold peppermint or ginger tea. Sip consistently throughout the day rather than in large amounts at once.

2. Eat cooling, easy-to-digest foods
Cucumbers, zucchini, melons, and leafy greens are high in water and gentle on digestion. Fermented foods like kimchi, sauerkraut, and coconut yogurt add beneficial bacteria while feeling refreshing. Lighter meals make digestion easier when it's hot.

3. Maintain probiotic and prebiotic consistency
Travel disrupts routines, but summer is when your gut needs steady support. Carry a shelf-stable probiotic when traveling, and eat prebiotic foods like green bananas, asparagus, and oats to feed good bacteria.

4. Practice smart food safety
Warm temperatures help bacteria grow, and summer gatherings often involve food sitting out too long. Be mindful of how long dishes have been unrefrigerated and trust your instincts about questionable foods.

5. Build in recovery time
Consecutive days of irregular eating stress your digestive system. Schedule lighter eating days after celebrations to let your gut reset before the next gathering.
Summer digestive issues often stem from weeks without consistent support rather than any single event. Following this plan lets you enjoy the season without spending days recovering from digestive upset.