How to boost digestive health in the summer?

How to Boost Digestive Health in the Summer

Summer is synonymous with vacations, beach trips, barbecues, and a plethora of juicy fruits. While this season brings with it an array of delights, it can also pose challenges to our digestive system. Factors like heat, increased physical activity, and indulgence in summer treats can upset our stomach and lead to digestive problems. However, with the right approach, you can boost your digestive health and enjoy the summer months with gusto.

1. Hydration is Key

The importance of hydration cannot be overemphasised during summer. Increased sweating and higher temperatures lead to rapid fluid loss, which can result in dehydration. Dehydration can slow down the digestive process and lead to constipation.

• Recommendation: Drink at least 8-10 glasses of water daily. Infuse your water with slices of cucumber, mint, or citrus fruits for a refreshing twist.

2. Seasonal Fruits and Vegetables

Summer offers an abundance of fresh produce. Fruits like watermelon, berries, and peaches are not only tasty but also packed with fibre, vitamins, and antioxidants that promote digestive health.

• Recommendation: Make it a goal to include at least two servings of fruits and three servings of vegetables in your daily diet. They are best consumed fresh and raw, or slightly steamed to preserve their nutrient value.

3. Probiotics and Fermented Foods

Probiotics are beneficial bacteria that promote gut health. They help in the breakdown of food and the absorption of nutrients.

• Recommendation: Include yoghurt, kefir, sauerkraut, kimchi, and kombucha in your diet. If necessary, consider taking a probiotic supplement after consulting with a healthcare professional.

4. Limit Intake of Fried and Spicy Foods

While barbecues and fried treats are summer staples, overindulgence can lead to indigestion, heartburn, and other digestive problems. The same goes for excessively spicy foods.

• Recommendation: Moderation is key. Opt for grilling or steaming instead of frying. Also, be mindful of the spicy sauces and condiments you consume.

5. Watch Out for Dairy

Dairy products can be heavy on the stomach during the hotter months. Some individuals may experience bloating, gas, or even lactose intolerance symptoms when consuming excessive dairy.

• Recommendation: Opt for lighter dairy products like low-fat yoghurt or consider alternatives like almond, coconut, or soy milk.

6. Keep Alcohol and Caffeine in Check

While a cold beer or iced coffee may sound enticing, both alcohol and caffeine can dehydrate you. They can also irritate the gut lining, leading to digestive discomfort.

• Recommendation: Limit your intake and always consume these beverages in moderation. Ensure you’re drinking plenty of water alongside to compensate for any fluid loss.

7. Physical Activity

Engaging in regular physical activity can stimulate the muscles in the gut, leading to more regular bowel movements.

• Recommendation: Incorporate daily walks, swimming, or any form of exercise that you enjoy. However, avoid rigorous activities immediately after meals.

8. Mindful Eating

Rushing through meals or eating while distracted can lead to overeating and indigestion.

• Recommendation: Practise mindful eating. Chew your food thoroughly, savouring each bite, and give yourself time to digest your food properly.

9. Be Wary of Food Hygiene

Summer is prime time for foodborne illnesses. Foods left out in the heat can quickly become breeding grounds for bacteria.

• Recommendation: Ensure you’re storing foods, especially perishables, at the right temperatures. Always wash fruits and vegetables thoroughly and be cautious of eating raw seafood or undercooked meats.

10. Consider Herbal Teas

Certain herbal teas are known for their digestive benefits. They can soothe the stomach and alleviate issues like bloating or gas.

• Recommendation: Consider sipping on peppermint, chamomile, or ginger tea, especially after meals. They can be enjoyed hot or cold.

Summer is a time to enjoy and make memories. By prioritising your digestive health, you ensure that you’re in the best shape to partake in all the joys the season brings. From the foods you eat to the activities you engage in, every choice can impact your gut health. Stay hydrated, eat mindfully, and embrace the bounty of the season. Your digestive system will thank you for it!