How to Beat Summer Bloating: Simple Tips for a Lighter, Happier Gut!
If this sounds familiar, you’re not alone. Bloating is one of the most common digestive complaints, especially during summer. But with a few smart food swaps and lifestyle tweaks, you can keep your gut happy, your energy steady, and your summer vibes intact.
Why does bloating feel worse in summer?
Heat can make our bodies hold onto more water, which means you’re more likely to feel puffed up. Add in a few extra fizzy drinks, salty snacks at BBQs, or inconsistent hydration, and suddenly your digestion isn’t working as smoothly as usual. Dehydration also slows things down, making it harder for your body to process fibre and keep everything moving.
But the good news? Summer also offers plenty of fresh, gut-friendly foods that can help you beat the bloat.
Simple, Evidence Based Ways to Reduce Bloating:
1. Hydrate, Hydrate, Hydrate!
Water is your best friend. Aim for around 2000ml a day ,especially when it’s hot outside. Staying hydrated helps your body process fibre better and prevents water retention.
Drink idea: Infuse your water with cucumber, mint, or a few slices of lemon for a refreshing twist.
2. Blueberries for a Happy Gut.
Blueberries aren’t just delicious; they help reduce gut inflammation and support healthy microbes.
Snack idea: A bowl of Greek yogurt topped with blueberries and chia seeds, great for gut health.
3. Add Fibre Slowly.
Fibre is amazing for digestion, but if you pile it on too quickly, bloating can actually get worse. Introduce foods like lentils, quinoa, and chickpeas gradually.
Meal idea: A light quinoa salad with cucumber, tomatoes, and avocado, perfect for summer lunches.
Lifestyle Hacks That Make a Big Difference:
- Eat mindfully: Slow down and chew well to reduce swallowing air (a sneaky bloating trigger).
- Move regularly: A short walk after meals can help digestion flow.
- Cut back on salt: Stick within your 2000mg sodium target, too much salt makes your body cling to water.
- Ditch the fizzy drinks: Sparkling sodas and carbonated water can trap extra gas in your system.
- Mineral water rich in magnesium and sodium sulphates can help keep bowel movements regular.
- Psyllium husk (a soluble fibre supplement) is especially helpful if constipation adds to your bloating.
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Avocados provide healthy fats that soothe digestion and help you feel full for longer.
Snack idea: Avocado toast on wholegrain bread with a sprinkle of sesame seeds.
- Keep a gentle food diary, sometimes specific foods trigger bloating for you, even if they don’t for others.
- Try smaller, more frequent meals rather than heavy plates that slow down digestion.
- Keep probiotics on your plate (yogurt with live cultures is a simple, tasty option).
This way, you can focus less on discomfort and more on enjoying summer, whether that’s a sunny picnic, a long evening walk, or simply feeling comfortable in your own skin.