The intense summer heat can worsen the feeling of abdominal bloating, but a small dietary change and a mindful daily routine can change the picture – according to a gut health expert.
Stephen Hegarty, a functional nutrition expert and representative of the probiotic company Biomel, was interviewed by the Metro website and offered a simple solution: replace the processed and salty snacks you take to the playground, for example – such as chips and pretzels – with fruits rich in fiber and water – like watermelon, berries, kiwi, or cucumber. According to him, this is a small step that can significantly ease the feeling of bloating, especially during the summer months.
Why does bloating worsen in summer?
Many people suffer chronically from abdominal bloating, with symptoms worsening in the summer. There are many reasons for this: the heat slows down the digestive system, dehydration aggravates the condition, and the tendency to consume salty snacks, sweets, and alcohol during vacations only contributes to the worsening.
“People are unaware of how much salty and processed snacks harm digestion,” Hegarty explains. “A combination of heat, dehydration, and processed carbohydrates leads to fluid retention and a feeling of fatigue in the digestive system – and this happens exactly when we tend to eat less regularly, like during flights, parties, or late-night meals.”
What can be done?
The expert suggests a simple daily routine in three steps to help maintain proper digestion:
Start the day with foods rich in probiotics – such as natural yogurt or kefir, to strengthen the good bacteria in the gut.
Make sure to drink plenty of fluids throughout the day – not just when you’re thirsty. Drinking 6–8 glasses of water a day, with added lemon or mint, can help digestion.
Move after meals – a light 15-minute walk helps stimulate the digestive system and reduce gas.
According to him, “A simple swap like a bowl of fruit instead of salty snacks provides the body with dietary fiber, natural anti-inflammatory agents, and water – all of which help smoother digestion and balance the digestive system.”
When should you see a doctor?
Bloating is indeed common, but in some cases it may indicate a more serious health issue. If you suffer from persistent or particularly severe bloating, and especially if accompanying symptoms such as weight loss, changes in bowel habits, loss of appetite, or pain appear – it is advisable to seek medical examination.
Conditions that can manifest with bloating include: irritable bowel syndrome (IBS), celiac disease, and even tumors in the digestive system. People with a family history of ovarian cancer or other intestinal diseases should also be alert to any changes.