Feeling the heat? Your gut feels it too! While we often think about hydration and sun safety during hot weather, our digestive system also faces extra challenges.
Here’s why heat can disrupt your gut - and what you can do to keep it happy all summer long.
How Heat Affects Your Gut
Dehydration Slows Digestion
In the heat, your body loses more fluid through sweat. If you’re not replacing it, your digestive system can pull water from your stool, making it harder to pass and leading to constipation.
Changes in Eating Patterns
Long days, BBQs, and cold treats can mean more fatty, sugary, or processed foods - all of which can throw your gut bacteria off balance.
Heat Stress on the Microbiome
Research has found that too much heat can encourage the growth of harmful gut bacteria, leading to symptoms like bloating, wind, and diarrhoea, and potentially worsening IBS. When the body works to cool down by sending blood to the skin, the gut receives less blood flow, disrupting the balance of good and bad bacteria. Studies have also shown that prolonged heat exposure may also increase gut lining permeability, allowing unwanted bacteria and toxins to enter the bloodstream - a factor linked to inflammation and reduced gut health.
Tips to Keep Your Gut Happy in the Heat
1. Prioritise Hydration (But Make It Count)
Aim for 2–3 litres of water a day. Infuse with cucumber, mint, or citrus a refreshing taste. Coconut water is a great choice for replenishing electrolytes naturally.
2. Eat Light, Fibre-Rich Meals
Think salads with mixed greens, beans, and colourful veg. Fibre feeds your good bacteria and keeps digestion moving - but pair it with plenty of fluids to avoid bloating.
3. Cool Down with Fermented Foods
Live yoghurt, kefir smoothies, sauerkraut, and kimchi can help keep your microbiome thriving, even if your routine changes in hot weather. Try adding some kefir or probiotic yoghurt to your morning smoothie!
4. Keep Meals Safe in the Heat
Bacteria multiply quickly at warm temperatures. Avoid leaving food out for more than two hours (or one hour if it’s above 32°C) to prevent tummy trouble.
5. Rest and Regulate
Heat can disrupt sleep, and poor sleep is linked to reduced gut microbiome diversity. Keep your bedroom cool, and wind down with calming teas like chamomile.
Extra Support for Your Gut This Summer
If you’re looking for a little extra digestive support in the heat, try Wassen Digest + Balance - a refreshing, drinkable probiotic supplement designed to keep your gut microbiome and digestion on track.
Why it's good for summer:
Probiotics to help maintain a healthy balance of beneficial gut bacteria
Digestive enzymes to support the breakdown of proteins, fats, and carbohydrates - even after indulgent BBQs
Magnesium to help support electrolyte balance
Just add to water for a delicious daily gut-friendly boost!
Key Takeaway
Your gut is working overtime in hot weather - and it needs more care than usual. Stay hydrated, eat mindfully, and help your microbiome adapt. With these simple changes, your digestion can stay smooth all summer long.
