Summer with a sensitive gut
If you have a sensitive gut, summer throws a few curveballs. Your gut thrives on routine, so late nights, impromptu picnics, BBQs, ice creams and summer cocktails can upset the balance.
Holidays add another layer:
- Air travel can lead to bloating thanks to cabin pressure (have you ever seen a bag of crisps puffing up on a flight?)
- Crossing time zones can confuse your gut, because its internal clock is linked to daylight and mealtimes.
- Shifting away from your usual diet towards richer foods and a few more drinks than usual can also leave your gut feeling sluggish.
- When we’re hot, blood flow is directed away from the gut towards the skin to help cool you down. Less blood flow can affect digestion, which can get worse if you’re working or exercising in the heat (that includes a hike in the sun!).
Now if your holiday delivers on chilled vibes and relaxation, you might find your gut feels, well, as chilled as you. But travel chaos, disrupted sleep, or juggling work and childcare can have the opposite effect because when you’re stressed your gut feels it too.
We’ve talked about the disruption, so let’s look at some ways you can support your gut over the summer ahead.
The Mediterranean diet and gut health
Of all the eating patterns out there, the Mediterranean diet might just be the MVP (we’re talking most valuable player) when it comes to gut and overall health. But what actually is a Mediterranean diet, and what makes it so good for your gut?
First up: there’s no single Mediterranean diet. It’s a way of eating inspired by the traditional diets of people living in countries around the Mediterranean sea. While the foods vary from place to place, they share key characteristics that form a Mediterranean-style diet:
- Plant foods take centre stage; vegetables, wholegrains, beans, lentils, nuts and seeds
- Olive oil as the main source of fat
- Fish and poultry as part of a dish, not the main ingredient
- Fermented dairy foods like yoghurt and cheese a couple of times a day
- Herbs and spices for flavour
- Seasonal, minimally processed foods where possible
- Fresh fruit as daily dessert
Following a Mediterranean-style diet has been linked with a lower risk of conditions like heart disease and type 2 diabetes, alongside positive effects on gut health. Recent research also suggests that compared to a typical Western diet, a Mediterranean-style diet may benefit IBS symptoms.
The benefits don’t come from one food or nutrient, but from the overall combination of foods. Thanks to its variety of plant foods and olive oil, the Mediterranean diet is naturally:
- Higher in fibre which helps nourish beneficial gut microbes
- Rich in polyphenols, plant compounds that feed the microbiome
- Packed with a diverse mix of plant foods that support a healthier, more varied gut microbiome
6 simple ways to eat more Mediterranean
- Drizzle olive oil over toast, salads or Greek yogurt
- Make the most of seasonal vegetables — griddled courgettes, juicy tomatoes, crisp green beans
- Griddle pineapple, bananas or other fruits for dessert and serve with yoghurt
- Include pulses two or three times a week — a couple of tablespoons is a good starting point
- Grill fish and meat and finish with lots of fresh herbs
- Scatter toasted nuts over salads or eat a handful as a snack
These small shifts can add up to big benefits for your gut.
So what now? Building a consistent routine
Building a consistent daily routine around food, movement, and other daily activities can benefit your gut health in a few ways.
1. Your gut likes rhythm
Eating regular meals at similar times, going to bed and waking up at a consistent hour, staying hydrated through the day can all help regulate digestion.
2. Repeating helpful behaviours
Whether it’s your daily Symprove shot or 5 minutes of belly breathing gradually turns them into a habit. And habits stick.
3. Stay consistent
What you do consistently has a bigger influence on your gut microbiome and gut health than what you do occasionally. So stick with simple goals vs an overhaul of everything, which will be overwhelming and unlikely to last. And don’t view the odd day of not doing a routine as failure. Just get back to it.
How to build your consistent routine
Building a routine to help ease bloating will depend on the cause. If it’s constipation, then looking at fluid and fibre can be helpful. If it’s stress driven, belly breathing and other stress-easing tools are worth exploring.
Start by building your routine around three to five anchors. Here are some ideas:
- Take your time over meals - and chew well
- Wear loose comfortable clothing -say bye to tight waistbands
- Build in daily gentle movement like walking and stretching to help gas keep moving
- Aim for regular meals and snacks vs large, irregular meals
- Gradually increase fibre if you think constipation is a cause, and stay well hydrated
- Try belly breathing or meditation for stress relief
- Start your day with a Symprove shot
If you think food intolerance might be a cause, a food and symptom diary can help you spot patterns. Chat to a specialist Dietitian who can help you decide if trialling an elimination diet is right for you.
Enjoy your summer. We’ll be living La Dolce Digestione. P.S Keep your eyes peeled for new ways to discover Symprove.
