As the UK braces for another heatwave with temperatures exceeding 30°C and one region expected to hit 34°C, gut health expert Tim Spector has highlighted the best food type to eat to cope with the hot weather and stop bloating. Spector, from ZOE, emphasized that water-rich plants are ideal for staying hydrated and supporting gut health during extreme heat.
Spector explained that gut health plays a key role in how the body handles physical stress like heat. He said: 'Gut health can play an important role in how well we cope with physical stress, which includes heat. When temperatures rise, the body is under more strain, and hydration becomes even more important for digestion, circulation, and temperature regulation. If you're dehydrated, your digestion can slow down, your gut can become more sensitive, and your gut microbes may be affected, too. For some people, that can mean more bloating, discomfort, or sluggishness during hot weather.'
Recommended Water-Rich Foods
Spector recommended specific water-rich plants to include in the diet during a heatwave: watermelon, cucumber, berries, tomatoes, citrus fruits, lettuce, and leafy greens. He noted: 'They help with hydration, but they also provide fibre, minerals, and polyphenols, which feed the gut microbes. Fermented foods, such as live yoghurt or kefir, can also be helpful for supporting the microbiome. And in hot weather, I'd generally choose lighter meals with plenty of plants over heavy, rich, ultra-processed foods, which can make people feel more sluggish.'
On timing, Spector advised eating these foods consistently throughout the day rather than waiting until feeling overheated. He suggested a good breakfast of live yoghurt or kefir with berries, nuts, and seeds, or overnight oats with fruit. For snacks, water-rich options like melon, cucumber, tomatoes, or berries help maintain fluid intake. Lunch and dinner should feature lighter meals with plenty of vegetables, beans, lentils, whole grains, herbs, and olive oil.
Expert Agreement on Hydrating Foods
Gastrointestinal surgeon Mr Antonios Athanasiou from Nuffield Health echoed Spector's advice. He said: 'Fruit and vegetables with a high water content, such as watermelon, cucumber, tomatoes, oranges and strawberries, can all help with hydration as part of a healthy diet. I would also suggest avoiding very heavy or greasy meals during hot weather, as they tend to make people feel more sluggish and can be harder to digest. Foods like yoghurt, which contain natural probiotics, may also be beneficial for maintaining good gut health.'
While a healthy gut does not make anyone immune to heat effects, these dietary adjustments can help the body cope better with high temperatures by reducing bloating, discomfort, and sluggishness.
