As the UK endures another heatwave, many people relish the warm weather, but for a significant number of Brits, the summer heat can trigger troublesome gut problems. Public health nutritionist Dr Emma Derbyshire, adviser to PrecisionBiotics, explains that summer habits such as poor sleep, alcohol consumption, dehydration, and ultra-processed foods can exacerbate bloating, stomach pain, and Irritable Bowel Syndrome (IBS).
Prevalence of Gut Issues in the UK
According to research by PrecisionBiotics, 43% of Brits have experienced bloating, 42% have experienced diarrhoea, and the same percentage have experienced constipation. Additionally, one in five adults in the UK suffers from IBS. These gut complaints can disrupt work, social plans, sleep, and exercise.
Five Summer Habits That Trigger Gut Problems
Poor Sleep
Getting a decent night's sleep in the heat can be a struggle. Dr Derbyshire notes that a lack of sleep can impact gut health. A research review shows that gut dysbiosis—an imbalance in gut bacteria—worsens sleep, while poor sleep worsens gut health.
Alcohol
A chilled glass of wine or beer on a scorching day might seem like the perfect way to cool off, but it can harm gut health. Dr Derbyshire explains that alcohol triggers dysbiosis, leading to bloating and gas. She recommends limiting intake, having alcohol-free days, and always pairing alcohol with water.
Lack of Water
Dehydration becomes common in hot weather. Dr Derbyshire states that dehydration can slow digestion and limit fluid in the gut, increasing the risk of constipation and bloating. Nearly 44% of Brits admit that not drinking enough water is their primary trigger for stomach problems.
The 'Picky Bits' Picnic
Crisps, fried snacks, chocolate, and other ultra-processed foods can wreak havoc on the gut. 24% of people say these foods trigger digestive changes. Dr Derbyshire warns that ultra-processed foods are high in sugar, salt, and saturated fats, which decrease microbe diversity in the gut and increase inflammation, negatively affecting the gut-brain axis.
The BBQ
Loading up on sausages and burgers may not be gut-friendly. Dr Derbyshire recommends opting for whole foods and lean cuts of meat such as chicken and turkey, as fatty, spicy, or processed foods can trigger symptoms.
Additional Support for Persistent Issues
For those whose digestive issues persist despite dietary adjustments, Dr Derbyshire suggests targeted probiotic strains. She recommends Bifidobacterium longum strains 1714 and 35624, found in PrecisionBiotics Alflorex Dual Action. Strain 35624 has been shown to reduce gas and abdominal angst, while strain 1714 helps reduce stress and cortisol levels and may improve sleep.
