Summer is the season of sunshine, barbecues, ice cream cones, and travel. But along with all the warm-weather joys can come some unwelcome guests including digestive issues like bloating, constipation, and indigestion. With changes in routine, diet, and temperature, the summer months can take a toll on your gut health. Understanding how to care for your digestive system during this time can go a long way in preventing discomfort and keeping your body functioning at its best.
In this blog, we’ll explore how to support digestive health in the summer, avoid common triggers, and maintain a balanced gut so you can enjoy the season to its fullest!
Why You Need To Stay On Top of Hydration In The Warmer Weather
Hydration and digestive health go hand in hand, especially during the hot summer months. Dehydration can lead to a host of gut-related issues, including constipation, sluggish digestion, and even bloating. When your body lacks enough water, it begins to hold onto fluids—ironically leading to that puffy, bloated feeling many people associate with poor digestion.
Why hydration matters:
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Aids in bowel regularity: Water softens stool and supports regular bowel movements.
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Supports nutrient absorption: A well-hydrated digestive system is better at breaking down food and absorbing essential nutrients.
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Reduces the risk of overheating: Proper hydration helps regulate body temperature, reducing stress on your system and supporting optimal gut function.
Hydration tips for digestive health:
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Aim for at least 8-10 cups of water per day, and increase intake if you're sweating more than usual.
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Add natural flavor with lemon, cucumber, or mint to make water more enticing.
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Be mindful of diuretics like alcohol and caffeine, which can contribute to dehydration.
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Incorporate water-rich foods like watermelon, cucumber, zucchini, and citrus fruits.
If you’re experiencing bloating or constipation in the summer, try upping your water intake first—it’s a simple but powerful first step toward restoring balance to your digestive system.
Stick To The Basics: The Importance of Sticking to Your Healthy Eating Habits Year Around
Summer is synonymous with indulgence—think grilled meats, fried festival food, ice cream, and cocktails. While these treats are fine in moderation, overindulgence or irregular eating patterns can disrupt your digestive balance. The result? Symptoms like indigestion, bloating, and gas.
Common summer culprits:
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High-fat and fried foods: These can slow down digestion, leading to that heavy, uncomfortable feeling after meals.
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Excessive sugar and dairy: Ice cream and frozen desserts may trigger bloating or discomfort, especially for those who are lactose intolerant.
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Carbonated beverages: Soda, sparkling water, and beer can introduce excess air into your digestive system, contributing to gas and bloating.
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Eating too quickly: Whether it’s at a cookout or grabbing a quick bite between beach outings, fast eating increases the risk of swallowing air, leading to distention.
Tips for better summer digestion:
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Stick to smaller, more frequent meals rather than large, heavy meals.
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Chew your food thoroughly and eat slowly to support enzymatic digestion.
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Balance indulgent meals with fiber-rich foods like whole grains, leafy greens, and legumes to keep things moving.
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Keep a food diary if you notice frequent bloating or discomfort, and identify potential trigger foods.
Your digestive system thrives on routine and balance. Try to stay consistent with meal times, include a mix of nutrients, and give your gut time to process between meals. Also, be sure to remember to take your tried and true digestive supporting supplements including a probiotic and digestive enzyme supplement. These will give you that added support and take up little to no time from your summer plans.
Digestive Tips Regardless of Where You Are: Supporting Your Gut While Traveling
Travel is a major part of summer, but it can also be a major disruptor for your digestive system. Changes in time zones, sleep patterns, and diet can lead to constipation, traveler’s diarrhea, or bloating. One often-overlooked aspect of digestive health is the gut microbiome—the trillions of bacteria in your intestines that help break down food and keep your system balanced.
How summer travel impacts gut health:
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New foods and water sources may introduce unfamiliar bacteria.
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Irregular meal times and limited food options may impact fiber intake.
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Jet lag and poor sleep can stress the gut-brain axis, increasing GI sensitivity.
How to protect your digestive system on the go:
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Consider taking a probiotic supplement to support healthy gut bacteria—especially if you're traveling internationally.
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Pack high-fiber snacks like trail mix, chia pudding, or dried fruit to maintain bowel regularity.
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Stick to safe food and water practices, especially when traveling abroad. Opt for bottled water and avoid raw or undercooked street food when necessary.
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Try to maintain a consistent sleep schedule, even across time zones, to support your body’s natural digestive rhythm.
Whether you’re traveling for leisure or heading to the lake for the weekend, a little planning can go a long way in keeping your gut happy. One of our favorite must-have items for summer travel are supplement travel pouches to take on-the-go! Travel pouches make it convenient for you take your vitamins wherever your heart desires without needing to take the supplement containers themselves.
Let’s Make This Summer The Season of Digestive Health
Digestive discomfort can put a damper on your summer plans, but it doesn’t have to. By staying hydrated, eating mindfully, and protecting your gut while traveling, you can reduce your risk of common digestive ailments like bloating, gas, constipation, and indigestion. Your digestive system is your body’s engine—treat it well, and it’ll keep you energized, light, and ready to enjoy every moment of the season.
Remember, small changes can make a big difference. Whether it's drinking more water, chewing your food more thoroughly, or packing a probiotic for your next trip, your gut will thank you.