Summer often disrupts our daily routines. Between travel, outdoor dining, social events, and rising temperatures, it’s no surprise that digestion can take a hit. If you’ve been feeling bloated, sluggish, or just not quite yourself, your gut may be reacting to these seasonal shifts. The digestive system plays a central role in more than just breaking down food: it’s deeply connected to your immune function, energy levels, and mood. At the core of this system is the gut microbiome, a complex community of bacteria and microbes that work behind the scenes to help keep things running smoothly. When that microbial balance gets disrupted, it can show up in different ways.

Common summer habits like irregular meals, dehydration, more alcohol or processed foods, and even the stress of travel can all impact gut health. But small, intentional adjustments can help support your digestive system and keep your microbiome happy.

Here are five research-backed strategies to help your gut stay healthy and happy this summer.

Add in Probiotics

Probiotics are good bacteria that help maintain a healthy balance in your gut microbiome. They work to support digestion, reduce bloating, help regulate bowel movements, and even play a role in immune and mental health. During summer, when routines are more unpredictable and eating patterns may shift, probiotics might offer some extra support.

You can find probiotics in fermented foods like plain yogurt, kefir, kimchi, sauerkraut, miso, and kombucha. Some people also choose to take a daily probiotic supplement. If you go that route, look for a product with well-studied species such as Lactobacillus and Bifidobacteria. In addition to species, it’s important to look for probiotics that are specifically designed to survive stomach acid. This is important because stomach acid can kill many probiotic bacteria before they even reach the intestines, where they are needed to do their work.

When choosing a probiotic, check the label for enteric-coated capsules. This special coating helps protect the bacteria as they pass through your stomach, so more of them make it to your gut.

Taking your probiotic with a meal, especially one that includes some fat, can give those good bacteria a better shot at surviving digestion. Fat helps buffer stomach acid, and this creates a more ideal environment for probiotics to travel through.[1]^,[2]

Give this a try:

This summer, add a serving of fermented food to your daily routine. Add a spoonful of sauerkraut onto your breakfast plate, blend kefir into your smoothie, or enjoy a few bites of kimchi with dinner. It’s best to rotate different types of fermented foods to help introduce a wider range of helpful bacteria to your gut.

Probiotic Grocery Checklist

Fermented Dairy and Dairy Alternatives

Greek yogurt with live and active cultures

Tastes great in: Smoothies, parfaits, salad dressings, or breakfast bowls

Kefir in dairy and nondairy forms

Tastes great in: Smoothies, overnight oats, or blended with fruit

Indian Lassi yogurt drink

Tastes great in: As a standalone snack, or lightly spiced with cardamom

Fermented Vegetables

Sauerkraut, raw and unpasteurized

Tastes great in: Sandwiches, salads, grain bowls, or as a side

Kimchi

Tastes great in: Rice dishes, stir-fries, wraps, or eggs

Fermented pickles

Tastes great in: Burgers, wraps, or charcuterie boards

Kvass beet drink

Tastes great in: Shot glasses before meals or added to salad dressings

Soy-Based Fermented Foods

Miso Paste

Tastes great in: Miso soup, broths, marinades, or salad dressings

Tempeh

Tastes great in: Stir-fries, tacos, grain bowls, or sandwiches

Natto

Tastes great in: Rice dishes, sushi rolls, or paired with mustard and green onions

Other Probiotic Foods

Sourdough bread, naturally fermented

Tastes great in: Sandwiches, avocado toast, or dipped in olive oil

Kombucha, raw, unpasteurized

Tastes great as: A fizzy beverage, mocktail base, or digestive tonic

Probiotic shots or drinks

Tastes great as: A quick shot or mixed into smoothies

Stay Hydrated

Proper hydration helps your digestive system run smoothly. It helps keep your bowels moving and support a healthy gut lining. During the summer, we are exposed to more heat, which often means more sweating and faster loss of fluids.

Hydration goes beyond just drinking water: When you sweat, you also lose important minerals like potassium and sodium. While water is essential, you can boost your hydration by adding mineral-rich drinks like coconut water, herbal teas, or water infused with citrus fruits and mint. It’s also a great idea to include hydrating foods in your diet as well, such as cucumber, celery, watermelon, strawberries, and oranges.

If you’re going to be in the heat for an extended period or have been sweating, a homemade electrolyte drink with coconut water can be a great way to replenish some lost minerals and keep hydrated.

Give this a try:

Homemade electrolyte recipe

• 1 cup regular water
• ½ cup coconut water (for electrolytes)
• ¼ cup citrus juice (lime, lemon, orange)
• 1–2 tsp. honey or maple syrup (optional, for sweetness)
• ⅛–¼ tsp. Himalayan salt

• 

Eat Fibre-Rich Foods

In simple terms, fibre is food for the good bacteria in your gut. It helps feed these bacteria and supports healthy digestion. Summer is a great time to add fresh, local produce to your meals, such as peaches, berries, zucchini, and dark leafy greens. If you’re increasing your fibre intake, remember to do it gradually and drink plenty of water. Too much fibre without enough water can lead to constipation, so it’s important to stay mindful of that.

An easy way to boost your fibre intake is by adding chia seeds or ground flaxseeds to oatmeal, salads, or yogurt.

Research from the American Gut Project has found that eating 30 different plant foods per week can greatly improve gut health and the diversity of your gut microbiome. A more diverse microbiome is linked to better gut health and stronger immune function.[3]

Give this a try:

Try eating 30 different plant-based foods over the next 7 days. This can include a variety of vegetables, fruits, legumes, nuts, seeds, whole grains, herbs, and spices![4]

Support Your Nervous System

Your brain and gut are in constant communication, and stress—be it from a packed weekend or a carefree vacation—can impact your digestion. Take time to unwind in ways that work best for you, and make sure to do so regularly throughout the summer. Whether it’s focusing on your breath, spending time in nature, enjoying moments with family and friends, or taking a break from technology, these simple habits help keep your nervous system (and gut) calm and balanced.

Give this a try:

Deep-belly breathing before meals. Just a few focused breaths can help boost your digestion. Belly breathing activates your parasympathetic nervous system (the “rest-and-digest mode”), which encourages relaxation and supports better digestive function.

Think of Your Gut While Traveling

Changes in routine, food choices, and sleep can put stress on your gut, even when you’re having fun. To support your digestive health, pack snacks that make you feel good, like trail mix, fruit, and veggies—things you know will keep your gut happy. You can also bring along gut-friendly teas (such as peppermint or ginger tea) or your probiotic supplement if you’re taking one.

Give this a try:

Go for a walk after lunch and dinner. Studies show that going for a short walk (just 10–15 minutes) after meals can help reduce bloating and improve digestion. It’s an easy way to support your gut health while on the go and enjoy some new scenery.[5]^,[6]

Set the Stage for an Epic Season

Summer doesn’t have to disrupt your gut health. Incorporating probiotic-rich foods, staying hydrated, and managing stress can help maintain healthy digestion and boost your energy. Be sure to give your gut what it needs this summer so it can help you feel your best!

Angela Wallace, BSc, MSc, RDN

Angela is a registered dietitian, family food expert, and personal trainer with a passion for helping women and kids thrive through better nutrition. She specializes in weight management and digestive health.

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