Summer brings sunshine, longer days, weekend getaways, and sweet, fresh produce, but it also has a way of throwing our digestion out of balance. If you’ve ever felt unusually bloated after a summer BBQ, fatigued in the heat, or “off” from travel or late nights, you’re not alone.
As a health coach, I see it all the time: people who are usually on top of their wellness routines suddenly feel off track come June. The truth is, our digestion is deeply affected by seasonal shifts, especially the heat, stress, and spontaneity that come with summer.
The good news? Supporting your gut through the summer doesn’t require restriction or skipping your favorite activities. It just takes a little intention and the right rituals.
Here’s how to keep your digestion calm, your energy steady, and your body cool this summer.
Why Summer Throws Off Your Gut
It might seem like digestion is only about what we eat, but it’s also about when, how, and under what conditions we eat. Summer impacts all of these.
- Hot weather adds stress to the body (especially if you're already running hot or inflamed), which can weaken digestive function and lead to bloating, sluggishness, or even skin breakouts.
- More social events usually mean more alcohol, sugar, or processed foods, which disrupt the microbiome.
- Travel and busy schedules often lead to eating on the go, less routine, and missed meals all of which impact digestion.
- Dehydration is more common than people realize and directly affects gut motility and your body's ability to detox efficiently.
Hydration Isn’t Just About Water
Yes, drink water, but also remember that hydration is about minerals. Without proper electrolyte balance, your cells won’t absorb water efficiently, and you may still feel thirsty, foggy, or fatigued.
Try:
- Adding sea salt, lemon or coconut water to your morning water.
- Drinking OWL Bone Broth - it’s hydrating, mineral-rich, and full of gut-healing nutrients like collagen, gelatin, and amino acids. Even in the summer, a warm mug of broth mid-morning or in the evening can work wonders.
Pro tip: Add a squeeze of lemon or lime or fresh herbs like cilantro into your broth for a refreshing twist.
Beat the Bloat with Cooling, Gut-Friendly Foods
Your body naturally craves lighter, more hydrating foods in the summer. But don’t fall into the raw-only trap. Too much raw produce (especially frozen smoothies or salads) can actually be hard to digest, especially for sensitive stomachs.
Focus on:
- Cooling, easy-to-digest produce like cucumber, zucchini, fennel, papaya, and fresh herbs like mint and basil.
- Lightly cooked veggies instead of raw, try blanching or steaming.
- Fermented foods in small amounts: raw sauerkraut, coconut yogurt, miso, or kimchi.
- Ginger and fennel tea to soothe the gut after a heavy meal.
Try this:
Cooling Yellow Summer Gazpacho: this refreshing dish is sure to keep you satisfied, balanced and refreshed.
Lifestyle Rituals to Support Digestion in the Heat
Summer isn’t just about food, it’s about rhythm. Supporting your nervous system helps your digestion do its job more effectively.
- Eat mindfully. Even at a picnic or event, try to chew slowly and sit while you eat. Rushed or distracted eating sends the body into stress mode, which can shut down digestion.
- Stick to one daily gut ritual. Whether it’s your morning lemon water, a daily cup of OWL broth, or 5 minutes of breathwork before dinner - small habits make a big impact.
- Move your body gently. A 10-minute walk after meals can significantly improve digestion, reduce bloating, and stabilize blood sugar.
Keep Your Energy Up Without Overdoing the Caffeine
Between iced lattes and energy drinks, it’s easy to overload on caffeine, especially in the summer. But caffeine can be dehydrating and taxing on your adrenals, especially in the heat.
Try these instead:
- Iced herbal teas like peppermint, ginger, or tulsi (holy basil), which also soothe digestion.
- A matcha latte with collagen or OWL broth as a base.
Final Thoughts
Your gut doesn’t take a vacation in the summer, but that doesn’t mean your routine has to be rigid or restrictive. With a few seasonal shifts, you can keep your digestion supported, your energy high, and your body feeling light and clear all summer long.
Want to go deeper?
Try the OWL Reset as a gentle way to reboot your gut and bring your body back into balance without starving or sacrificing your summer fun.
Gut healing is a journey, and summer is the perfect time to listen to your body and give it what it needs.
Lisa DiMartino
Lisa DiMartino is an IIN Certified Health Coach and 500-hr YogaWorks certified yoga teacher who resides in Venice, CA. With a deep passion for holistic health and healing, Lisa blends her personal journey with professional expertise to support others on their wellness journey. After overcoming her own challenges—including mold toxicity, parasites, Bell’s Palsy, and leaky gut—Lisa discovered the transformative power of whole-body detox protocols and the importance of shifting both the physical and mental inner terrain. She’s a firm believer in food as medicine and lives a fully non-toxic lifestyle, leading by example and empowering others to do the same.