As we approach the middle of summer it’s time for a gut health check in - so how’s your gut feeling? Digestive health can take a bit of a hit during the hotter months for a number of reasons. Heat (which we’ve been experiencing a lot of) and holiday travel (particularly across multiple time zones) can disrupt digestion. And even without these factors, changes in routine, later meals, BBQs and drinks can all affect how your gut feels.
So let’s talk about some summer rituals that can support your gut health at this time of year. I’ve been taking inspiration from the Mediterranean diet and lifestyle - not only because it delivers on the feel-good vibes, but because research suggests a Mediterranean-style diet has a positive effect on the gut microbiome. Its emphasis on plant-rich foods, movement, rest and social connection offers plenty of rituals we can benefit from.
Here are six of my favourite summer rituals
1. Wake up with the sun
If you’ve fallen into the habit of waking and scrolling on your phone, consider this a gentle nudge to reset. Instead of picking up your phone, step outside for a few minutes of daylight.
Daylight tells your brain’s internal clock that the day has begun, and this triggers the release of hormones that boost alertness. It also sets the timer for the release of the sleep hormone melatonin later that evening, supporting healthier sleep patterns. Your gut microbes benefit too, because your gut has its own daily rhythms, which are influenced by your body clock.
The 10 minute window after your Symprove shot is an ideal opportunity for a few minutes of daylight exposure. Make it a phone-free 10 minutes and use the time to set the tone for the rest of the day. Try a couple of minutes of belly breathing, some gentle stretching or simply be still for a few moments of calm (parents, I'm looking at you) before the day begins.
2. Make fruits and veg an irresistible part of your diet
Eating plenty of fruit and vegetables is a positive habit for your gut health as the fibre and colourful compounds they contain nourish your gut microbes. But two thirds of us aren’t eating the recommended 5+ servings a day. My personal cheat code for making sure I eat more fruits and vegetables is to make them irresistible. Here are three ways to do this:
- Learn how to make a delicious dressing that you can use to top salads and vegetables.
- Cook/prepare fruit and vegetables in advance with seasonings - you’ll be so much more likely to use them as a base for meals. I batch cook a compote using frozen fruit and orange zest, which I use to top granola and yoghurt. I also roast a tray of vegetables with olive oil and spices, which I use throughout the week in salads and frittatas.
- Use fresh herbs in salads and mixed with grains and to complement fruit - pineapple and mint, strawberry and basil work well.
A simple salad dressing to remember is 3: 1 oil to vinegar (red wine, cider or apple) with a small touch of honey or ½ tsp mustard to keep the oil-vinegar emulsion together. Shake together in an empty clean jam jar and keep in the fridge. Use to drizzle over salads and roasted veggies.
Or try a tahini dressing - whizz together 4 tablespoons tahini with the juice of a lemon, and 2 to 3 tablespoons (30–45ml) ice-cold water, plus a pinch of salt.
3. Borrow the Mediterranean tradition of an evening paseo
A daily walk is great for mind, body and gut health (regular exercise promotes gut microbiome diversity) so why not follow the Spanish tradition of El Paseo.
In Spain, the evening paseo is a tradition of taking a leisurely stroll - usually with friends or family making space for movement, connection and conversation about the day before the evening meal. Whether you do it before or after eating, it’s a great way to combine social connection and movement while the lighter evenings allow.
4. Slow down your meals - and make them social!
For many of us, daily mealtimes end up rushed, eaten alone, or squeezed between commitments. This is quite different from the Mediterranean approach - sharing meals with family and friends is central to the Mediterranean way of life. There’s a real emphasis on slowing down, enjoying food, and connecting with others over food.
It might not be realistic for every meal to follow this pattern but try it with your evening meal. Eating slowly and chewing well starts the digestive process and helps us tune into our hunger and fullness cues. Put on a favourite playlist, set the table, and step away from screens to make mealtime feel like an event.
Where possible, eat with others - research shows social eating benefits mental wellbeing. So try sharing meals with family, friends, or colleagues even once or twice a week. A virtual shared meal counts too if distance is a barrier.
5. Switch to cooling your carbs
You probably know that wholegrain carbs (like oats and wholemeal pasta) contain the fibre your microbes need to thrive, but did you know there’s a type of fibre that you can increase by cooking and cooling your carbs?
What is resistant starch? Resistant starch is a form of fibre that’s formed when starch molecules (in foods like pasta, rice and potatoes) are cooked and then cooled. Resistant starch escapes digestion and provides food for your microbes. And when gut microbes break down resistant starch, they produce compounds called short chain fatty acids that help to maintain a healthy gut environment.
Summer lends itself to cooling your carbs - think pasta and potato salads, teamed with veggies and delicious dressings. Cold pasta is also a great base for lunchboxes.
Try this soba noodle salad (if you can’t get hold of soba noodles, regular pasta works too!) or try cold pasta tumbled with your favourite veggies, a protein you like and one of the dressings above.
6. Make olive oil your everyday fat
Olive oil is central to the Mediterranean diet. And, as the main source of fat in the diet it’s used generously. It’s been linked with some pretty impressive health benefits - it’s rich in heart healthy fats and polyphenols: plant compounds that feed beneficial gut bacteria. Your gut bacteria break these down into smaller beneficial molecules that help regulate inflammation and a healthy gut environment.
Choose an extra virgin olive oil for the highest polyphenol levels and store in a dark cupboard. Here are some ways you can introduce to your diet
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Use in place of butter to drizzle over toast (try this pan con tomate for a delicious breakfast)
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Use to dress salads and vegetables
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Add a drizzle over main dishes - a shakshuka, a pasta or veggie dish.
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Use a drizzle over yoghurt or granola - my olive oil and berry granola bowl uses olive oil in the granola and to top
Summary
Introducing even a couple of these rituals to your summer can help support your gut health in a relaxed and enjoyable way. And by starting now, you can carry these through the year, adapting to the seasons with a few tweaks.
Sources
Mediterranean diet and gut microbiota: impact on memory and other cognitive functions: a systematic review. Frontiers. (2026). Link.
Circadian rhythms, the gut microbiome, and metabolic disorders. Gastro Hep Advances. (2024). Link.
Physical exercise and the gut microbiome: A bidirectional relationship influencing health and performance. (2024). Link.
Social eating connects communities. University of Oxford. (2017). Link.
