Beat the Bloat: 5 Summer Foods That Support Gut Health

As the weather warms up, many of us start to notice digestive shifts — a little more bloating, sluggishness, or discomfort, especially when traveling or eating out more often. If your gut’s feeling off, you’re not alone.

The good news? Nature gives us plenty of warm-weather foods that support digestion, reduce inflammation, and keep you feeling energized and light all summer long.

Here are 5 summer-friendly gut health heroes I recommend as a nutritionist:

1. Cucumbers

Hydrating and soothing to the digestive tract, cucumbers contain antioxidants and a compound called fisetin that may help reduce inflammation in the gut. Enjoy them in a salad, with hummus, or infused in water with mint.

2. Papaya

This tropical fruit contains the enzyme papain, which supports protein digestion and may ease bloating or constipation. Bonus: It’s rich in vitamin C, which supports immune health during travel season.

3. Fermented Veggies

Sauerkraut, kimchi, or even pickled red onions can give your gut a dose of probiotics — those good bacteria that support a balanced microbiome. Add a spoonful to a salad or grain bowl to make it more digestion-friendly.

4. Fresh Herbs (mint, basil, and parsley)

   Don’t underestimate herbs! Mint can soothe intestinal spasms, parsley supports kidney detox, and basil has antimicrobial properties. Add them fresh to your water, salads, or wraps.

   
   

5. Zucchini

High in water and fiber but gentle on the gut, zucchini helps support regularity without being too rough on sensitive stomachs. Roast it, spiralize it, or add it to summer soups.

Quick Tips to Support Your Gut This Season:

• Stay hydrated — especially if you’re in the sun more or sweating more.

• Chew your food thoroughly to help your body digest more efficiently.

• Don’t skip meals or wait until you’re starving — this stresses the digestive system.

If you’ve been feeling bloated, tired, or like your digestion is a little off, it might be your gut’s way of asking for a reset. These foods are a great place to start — and small, consistent changes can go a long way.

Need personalized support or want help fine-tuning your summer meals? Let’s chat!