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Between sugary cocktails, heavy barbecue foods and not nearly enough water, our gut flora can take a serious hit in the summer. Don’t stress – we asked some nutritionists how to keep things balanced
Summary
1How does hot weather affect your gut?
When it’s hot, your body does everything it can to keep itself cool. According to experts, this can sometimes make your digestive...
2What should I eat at BBQs?
Follow a fibre-first rule as this can help things keep moving in your gut. Always make sure to load-up on the veggies and salad from...
3What drinks should I have at a BBQ?
Most of us love a tipple at a BBQ and of course you can still do this. But try switching beer, wine and cocktails for spirits as they’re...
By now, you probably know the drill when it comes to keeping your gut healthy: avoid alcohol, go to bed early, avoid stress like it’s the plague and eat fewer high fat, sugar and salt (HFSS) commonly found in ultra-processed foods.
But let’s be real – that’s not exactly the summer vibe. When the sun’s out, you want to be out basking in its warmth, making memories and soaking up the season with a margarita or two. But you also don’t want to be doubled-over with the combination of too many tipples and carby BBQ food.
Like most things, balance is key. With a little know-how and a few easy tweaks to your routine, you can keep your gut happy and still enjoy the season to the fullest. We asked nutritionists how to do just that…
How does hot weather affect digestion?
In hot weather, your body’s main priority is stopping you from overheating.1 That means diverting blood flow away from your digestive organs and toward your skin,2 so you can sweat and stay cool.
The trade-off? “Hot weather can naturally slow things down in the digestive system,” says nutritional therapist, BSc Health Science, Gabriela Peacock. As less blood gets to your gut, it can slow down key processes3 like gastric emptying and peristalsis, the wave-like muscle contractions that keep food moving through your intestines.
Studies4 have also found that warm weather can slightly reduce the efficiency of digestive enzymes, the proteins responsible for breaking down the food we eat into nutrients our bodies can absorb.
“In the summer months, we also tend to indulge in rich BBQ foods, sugary drinks5 and alcohol,6 all of which can disrupt the balance of our gut bacteria,” adds Gabriela. “Add busy schedules, overseas travel and disrupted sleep into the mix, it’s no wonder many of us struggle with bloating, acid reflux and changes in digestion at this time of year.”
However, if these symptoms are new to you and you’re concerned, it's important to speak to your GP to rule anything out.
Can dehydration caused by heat or alcohol impact how our digestive system functions?
Absolutely, says Gabriela. “Water is essential for breaking down food7 and moving it through the digestive tract,” she explains.
“Dehydration, whether from the sun or that second Spritz, can slow things down, leading to constipation8 and discomfort.
“This is why hydrating consistently throughout the day is one of the simplest ways to support gut health in the summer.”
What should I eat at summer BBQs to support my tummy?
When approaching a summer spread, nutritional therapist Kelly Mulhall recommends following her ‘fibre first’ rule. “Start with veggies and salads – especially bitter varieties like rocket and kale,” she advises.
“Salads are great for added freshness as BBQ food can be more carby, so it’s always a good idea to add a rainbow to your plate where you can. An extra fibre9 hit in your food will also help move everything along in your gut.”
Another key tip? Avoid gulping all your water in one go – especially during mealtimes.
"Instead, aim for regular sips of water,” she continues. “Or, if you're planning to hydrate more heavily, try to do it 30 minutes before you eat, or wait at least 60 minutes after."
Are there any foods and drinks I should avoid for better summer digestion?
“In general, some people tend to have a reduced appetite10 in hot weather, preferring cold fresh foods like watermelon and summer salads,” says Kelly.
This is actually your body telling you something important: “It’s saying it’s too preoccupied keeping your body cool and your vital organs safe from overheating11 that it doesn’t always have time to digest a big meal,” she points out.
In terms of specific foods to swerve, she says you should “avoid overdoing it on rich and fatty foods when it’s hot, as these take a lot of effort for the gut to digest”. Think red meats, rich burger sauces and heavy dairy-based foods like cheese and double cream.
How can I drink alcohol without disrupting my digestion?
Obviously, moderation is always key, as too many alcoholic tipples will never feel great for your body. “Clear spirits like vodka or tequila may be less bloating and sugary than cocktails, beers or wines,” suggests Gabriela.
“If you’re prone to digestive upset, avoid sweet mixers or anything too fizzy, especially if they’re full of sugar, as this will exacerbate bloating.12 Always eat beforehand, sip slowly and follow the ‘zebra stripe’ rule by alternating alcoholic drinks with water.”
Kelly agrees: “Not only will alternating with water minimise dehydration, it’ll keep your gut moving and keep your body hydrated enough to flush out some of the toxins13 from the alcohol.”
How can I stay better hydrated in warm weather?
Before you even think about popping a prosecco bottle, make sure to drink enough water in the run-up to an event. “Try to pre-drink at least one or two glasses of water,” says Kelly. “Then aim for another few during the event, to stay topped up.”
Gabriela also suggests that adding electrolyte products, such as FourFive’s Hydro Tablets, to your water can be beneficial for maintaining electrolyte balance when it’s hot out. “I also recommend drinking naturally hydrating coconut water, or adding a small pinch of Himalayan salt and lemon to your water.”
How can I manage tummy troubles while out and about?
“A few deep belly breaths14 after eating may help stimulate the digestive system,” says Gabriela, who adds that walking after meals can also help to get things moving nicely – “even just 10 minutes around the garden can help”.
Finally, if you’re heading to a big summer party, skip the skinny jeans and opt for light, loose clothing instead. “No tight belts or pinched waistbands, as trying to suppress bloating will make it all the more uncomfortable,” Kelly adds.
The final say
No need to ghost the BBQ invite this year as summer fun is non-negotiable.
With a few smart changes – like drinking extra water, packing electrolytes and eating fibre-first – you can keep your gut happy and still make the rounds at picnics, parties and festivals.
Come at us, warm weather…
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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10. Institute of Medicine (US) Committee on Military Nutrition Research, Marriott BM. Effects of Heat on Appetite [Internet]. Nih.gov. National Academies Press (US); 2018. Available from: https://www.ncbi.nlm.nih.gov/books/NBK236229/
11. Osilla EV, Marsidi JL, Shumway KR, Sharma S. Physiology, temperature regulation [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507838/
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13. Mackus M, Stock AK, Johan Garssen, Scholey A, Verster JC. Alcohol hangover versus dehydration revisited: The effect of drinking water to prevent or alleviate the alcohol hangover. Alcohol. 2024 Jul 1;121.
14. Hamasaki H. Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines [Internet]. 2020 Oct 15;7(10):65. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602530/
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