Public health nutritionist Dr Emma Derbyshire has warned that summer heatwaves can significantly worsen gut problems such as irritable bowel syndrome (IBS) and bloating. According to research by PrecisionBiotics, 43% of Brits have experienced bloating, 42% have experienced diarrhoea, and the same proportion have experienced constipation. Additionally, one in five adults in the UK suffers from IBS.
Why Summer Affects Digestion
Dr Derbyshire, an adviser to PrecisionBiotics, explained: "Many Brits already suffer from problems such as bloating and stomach pain, but summer could make these issues worse." These digestive complaints can impact work, social commitments, sleep, and exercise. Rising temperatures can trigger a range of gut-related complaints for a significant number of Britons.
Five Summer Habits That Trigger Bloating, Stomach Pain, and IBS
Poor Sleep
Getting a decent night's rest in the heat can be difficult. Dr Derbyshire said: "A lack of sleep can impact gut health. In fact, a research review shows that gut dysbiosis - an imbalance in your gut bacteria - worsens sleep while poor sleep worsens gut health."
Alcohol
A chilled glass of wine or beer on a hot summer day may seem refreshing, but it could harm your gut. Dr Derbyshire said: "Alcohol damages gut health by triggering dysbiosis. This can then lead to bloating and gas. I recommend limiting your intake, having alcohol-free days and always pairing alcohol with water."
Lack of Water
Dehydration becomes more likely in hot weather unless you drink water regularly. "Dehydration can slow digestion and limit the amount of fluid in the gut, making you more likely to experience constipation and bloating," added Dr Derbyshire. Approximately 44% of Brits report that not consuming sufficient water throughout the day is their primary trigger for stomach complaints, so it's wise to keep a bottle of water on hand.
The 'Picky Bits' Picnic
Crisps, fried snacks, chocolate, and other ultra-processed foods can wreak havoc on your gut. Indeed, 24% of people claim these foods prompt digestive changes. Dr Derbyshire said: "Ultra-processed foods are usually high in sugar, salt and saturated fats. Diets high in these foods have been associated with a decrease in microbe diversity in the gut and an increase in inflammation, which is not good news for our gut-brain axis. The gut and brain are closely connected through the gut-brain axis; a two-way communication network linking the digestive system and the brain. A diet that supports gut health may also help support mood, cognitive function and overall wellbeing."
The BBQ
Tucking into sausages and burgers may not be such a treat for your gut. "These foods can often be harder to digest; the NHS recommends not eating lots of fatty, spicy or processed foods as this can trigger symptoms in some," said Dr Derbyshire. Where possible, opt for whole foods and leaner cuts of meat such as chicken and turkey.
Still Struggling with Your Gut?
For some individuals, summertime digestive complaints such as bloating, wind, and IBS can persist even after making straightforward adjustments to their diet and daily routine. Dr Derbyshire suggested that targeted probiotic strains could provide additional relief. She added: "Try a proven targeted probiotic formulation to tackle gut health issues such as gas and stress - but it's important to look to specific strains and here I would go for Bifidobacterium longum strains 1714 and 35624, which are found in PrecisionBiotics Alflorex Dual Action. These are rigorously studied probiotics species with 35624 having been shown in scientific studies to reduce gas and abdominal angst, and 1714 when studied was found to help reduce stress and cortisol levels and may improve sleep."
