Summer can also bring its own digestive woes. Sure, most would be concerned with being cool and drinking plenty of fluids, but what about the bloating? Overly tight clothing, a distended tummy and discomfort in the gut can leave even the healthiest an out of sorts.
Fortunately, summer bloating is usually not something too serious to worry about. It is most likely connected to your eating habits. Dehydration, too much salt, heavy processed foods, irregular eating habits and mis-balanced digestion can all add to the uncomfortable sensation of bloating. But by taking some easy steps to adjust your diet, you will be able to help your digestion, maintain balanced gut health, and enjoy your summer feeling light.
Bloating can also have an affect on your daytime energy and comfort level; simple processes become more tiring when your body is battling with bloating. The first step is often understanding how your food affects digestion.
Start Your Day with Hydration
A lot of people don't realise how much dehydration can affect the ability to digest food.
If the human body is not sufficiently supplied with fluids, it will retain water, which often leads to bloating. In hot weather the body will also lose an incredible amount of fluid by sweating; therefore it is imperative to stay well hydrated over the summer months.
A good morning routine may include:
● A glass of water immediately after awakening
● Coconut water as authentic electrolyte supply
● Cucumber, mint or lemon in the water
● Heartwarming or cold herbal infusions
Drinking water consistently throughout the day helps digest your food and prevents excess water from sticking around.
Choose Water-Rich Foods More Often
Summer offers a wonderful opportunity to soak up lots of water-filled seasonal fruits and vegetables.
The following are foods that will assist you in maintaining good hydration, while also making available the vitamins, minerals and fiber found in these foods. And because most are found to be naturally refreshing they are ideal in the warmer weather when a heavy feed will want to be avoided.
Some excellent options include:
● Watermelon
● Cucumber
● Muskmelon
● Oranges
● Tomatoes
● Lettuce
● Courgette
However, by including these kinds of foods on your meals and snacks, you can feel refreshed and assist your digestive system too. Many of these water-filled foods are low in calories and can keep you feeling full if added to a snack or meal. By eating colourful produce during the summer you can absorb its health benefits and support your digestive health.
Be Careful with Excess Salt
Many foods out of a packet and ready-made foods have a frightening amount of salt. Eating too much salt increases water retention in the body, increasing the feeling of bloat.
Common high-sodium foods include:
● Packaged snacks
● Instant noodles
● Processed meats
● Fast food meals
● Ready-made sauces and dressings
It's more about cutting down on the processed foods and whipping up something fresh-so, not cutting out salt totally, but just eating it in moderation.
Don't Skip Meals During Hot Weather
A few individuals find their appetite is quite diminished in summer and start skipping meals, thinking this may be beneficial. Rather than assisting, extended intervals between meals can also aggravate gastric aggravation.
When you finally sit down to enjoy a big meal, having gone hours without eating, your digestive system may not handle it so well.
The more effective way is to eat a healthy, balanced diet at regular intervals. Small, well-balanced meals can feel less overwhelming than a big, heavy portion left to digest at the end of the day.
Include Gut-Friendly Foods in Your Diet
Your gut depends on a thriving community of bacteria to stay healthy. Eating digestive-friendly foods may help alleviate bloating and aid digestion in the long run.
Consider adding:
● Yoghurt with live cultures
● Kefir
● Fermented vegetables
● Buttermilk
● Fibre-rich fruits and vegetables
Including these types of food in your diet can be helpful in keeping the digestion healthy and healthier. Usually healthy gut microbiomes play a main role in better digestion, absorption of nutrients and less digestive issues.
Watch Out for Common Bloating Triggers
Some healthy foods do not suit everyone equally, for instance ingredients that may make one person feel bloated might have no effect on someone else.
Common culprits include:
● Carbonated drinks
● Excessive dairy products
● Artificial sweeteners
● Fried foods
● Highly processed snacks
● Introduce some legumes prematurely
A quick food journal over the course of a few weeks can reveal patterns. Often people find that it is not their whole diet that is to blame, but just the one food.
Focus on Lighter Cooking Methods
The way food is prepared can put you in the stomach.
Heavy gravies and fried foods, rich sauces and the like can be hard on the digestive system, especially in the warm weather. Sometimes cooking lighter is the easier option.
Good options include:
● Steaming
● Grilling
● Baking
● Stir-frying with minimal oil
● Light sautéing
Light and fresh foods are generally easier to digest.
Eat Slowly and Mindfully
Bloating isn't always about what you eat. Sometimes it's in the way you eat.
Hectic schedules can mean eating on the run, in the car or during work. This may result in swallowing more air and eating more rapidly which may cause bloating.
Try to:
● Chew food thoroughly
● Avoid eating while distracted
● Take breaks between bites
● Take your time to complete meals
A lot of people feel their digestion is much improved by just slowing down and being more mindful of what they are putting in their body. Benefit from mindful eating by learning more about how you feel.
Conclusion
In the summer months, digestive discomfort such as bloating and reflux often become worse. But getting this bloating under control isn't so difficult and can be achieved through a variety of simple changes to your eating habits. Drinking plenty of fluids, eating foods high in water, cutting back on excess salt consumption, incorporating good bacteria into your gut, and eating slower are great changes to reduce the problematic symptoms rather than falling on the new restrictive diets around.
For people whose diet is erratic and struggle to get a good balance in their diet, 6meal provides nutritionist designed meal plans based on the use of freshly balanced food portions brought to you following your individual needs. Even for the sweltering months, it is much easier to stay on a diet for healthy digestion provided the meals are thoughtfully balanced with quality ingredients.
