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From clever nutrition hacks to simple daily rituals, check out our gentle, expert-backed tips for supporting your microbiome after a season of fun
Summary
1How does summer affect our digestion?
Between the fizzy glasses of prosecco and BBQ foods, healthy eating habits often take a back seat in summer...
2How can we ‘reset’ our guts after summer?
Your body already has a liver and kidneys doing the job of detoxing 24/7,” stresses Rob. “A gut refresh should feel more like getting...
3Tips for refreshing your gut
If you’ve been running on poolside snacks and late-night takeaways all summer, now’s the perfect time to reintroduce regular...
Currently feeling the post-summer bloat? A quick scroll on social media might have you thinking you need to chug raw juices or fast for days to bring your seasonal bloating down.
But the truth is, your body already has a brilliant detox system – and it doesn’t need extreme interventions to reset.1 Simply following a healthy lifestyle is enough.
Whether you’re struggling with tummy pains or just feeling a little off, we asked two leading gut health experts for their top tips to help get your digestion back on track, the gentle way. However, if you have regular bloating with tummy pains it’s worth speaking to your doctor to rule out anything serious.
How does summer affect our digestion?
Between the fizzy glasses of prosecco and BBQ foods, healthy eating habits often take a back seat in summer, and it doesn’t take much for our digestive systems to feel the effects.
“While fun in the moment, this kind of eating can negatively affect your gut,” says Rob Hobson, registered nutritionist and author of Unprocess Your Life.
“Ultra-processed foods are typically low in fibre and other key nutrients, and often high in additives like emulsifiers,2 which can disrupt the balance of good bacteria in the gut.”
Alcohol can be another common trigger for gut issues in the warmer months. “Research3 shows that when we drink alcohol, our gut becomes more permeable,” explains gut health scientist Dr Megan Rossi, founder of The Gut Health Doctor. “This means bacteria that normally stay in the gut can slip through the lining and enter the bloodstream, potentially triggering issues throughout the body.”
Throw in travel disruptions, dehydration, late nights and a bit of extra stress, and it’s easy to see why this time of year can leave your gut feeling less than its best.
What sort of symptoms might you notice after an indulgent summer?
If your gut’s feeling out of sync after weeks of party plans and rosé-fuelled evenings, you’re not alone. Common side effects4 of your gut needing a little TLC can include:
- bloating
- irregular bowel movements
- low energy
- skin breakouts
- food cravings
- lack of appetite – if you’ve been experiencing this for a while (like a few weeks) or have other symptoms and are concerned, speak to your GP
How can we ‘reset’ our guts after summer in a gentle and realistic way?
While it’s always tempting to jump on a trend, it’s a good idea to swerve the extreme ‘detox’ trends doing the rounds on TikTok.
“Your body already has a liver and kidneys1 doing the job of detoxing 24/7,” stresses Rob. “A gut refresh should feel more like getting back into a rhythm, not punishing yourself for enjoying summer.”
Be especially cautious of anything that claims to ‘cleanse’ or ‘eliminate toxins’ from your body, whether it’s a tea, juice, supplement or viral parasite protocol.
These methods might seem like a shortcut to good health, but they’re often vague, scientifically shaky and usually designed to sell quick fixes online. In some cases, they can even be dangerous, particularly if they involve extreme fasting.
Instead, Rob says you’re far more likely to feel and function better by choosing a kind-to-yourself approach that focuses on nourishment, rather than restriction. “Think of it as a course correction, rather than a total overhaul,” he says.
Top tips for refreshing your gut
- Bring back routine
If you’ve been running on poolside snacks and late-night takeaways all summer, now’s the perfect time to reintroduce regular sit-down meals.
“Your gut thrives on rhythm,” says Rob, “as not only does irregular eating disrupt digestion,5 it can also affect the makeup of your gut bacteria.”
Try to eat at roughly the same times each day. “Even a loose routine can help regulate digestion, support hormone balance and improve gut motility,” he notes. - Reintroduce fibre gradually
The best way to restore gut harmony is with a fibre-rich diet, but if your summer eating was particularly low in plants, you’ll need to start introducing roughage slowly to avoid extra bloating.
“It's better to enjoy small amounts of fibre at each meal and build up slowly over a few months, to give your microbes time to adapt to the increased nutrient load and figure out which enzymes6 are needed for the most efficient fibre digestion,” says Dr Rossi.
Take beans for example. “Start with half a tablespoon daily for the first week, and then in the second week, increase to one tablespoon,” she suggests.
“You want to feel a little gut activity, but if there's too much going on, reduce it to one tablespoon every second day.” - Make movement a priority
Research7 shows that regular exercise, at least three times a week, can significantly improve our gut bacteria diversity.
“Just like us, our microbes get a positive 'hit' from exercise,” notes Dr Rossi. “It also helps keep the bowel moving, which anyone who's ever been constipated will appreciate is a mood booster in itself.
“I recommend finding a type of daily movement that you enjoy doing and can stick to in the long-term – whether that’s a daily walk, a quick HIIT session or even an early morning dance in your kitchen.” - De-stress in your 5 to 9
Your five to nine (aka, the hours of downtime you have after work) are prime time for giving your gut a little TLC. And if you’re serious about supporting digestion, how you spend that time matters more than you might think.
“Stress is a common trigger for gut-related symptoms8 and it can lead to low-grade tummy issues like “leaky gut”,” explains Dr Rossi.
The next time you’re feeling frazzled, resist the urge to endlessly doomscroll and try a calming evening ritual instead. That might mean running an aromatic bath, sipping a soothing cup of tea or simply taking a few deep breaths. - Don’t forget to hydrate
Finally, fibre needs water to work,9 so remember to drink an extra glass or two as you increase your portions.
“In the UK, the guidance10 is to drink six to eight glasses of fluid per day (roughly 1.2 litres), but how much you should drink depends on activity levels and the weather,” says Dr Rossi.
If you want to know if you’re hydrated enough, she suggests checking your urine. “If it’s dark and strong-smelling, it’s a sign that you need to drink more water, as you should aim to get pee to a pale colour that’s odourless.”
The final say
If your tummy’s feeling less than fabulous after a non-stop summer of festivals and plans, these simple, science-backed tweaks can help you to return to your best, most confident self.
By gradually increasing your fibre intake, staying well hydrated and setting regular mealtimes, you’ll be giving your digestive system the gentle support it needs, without having to resort to drastic detox measures.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Liver Health [Internet]. www.hopkinsmedicine.org. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-health
2. Chassaing B, Van de Wiele T, De Bodt J, Marzorati M, Gewirtz AT. Dietary emulsifiers directly alter human microbiota composition and gene expression ex vivo potentiating intestinal inflammation. Gut. 2017 Mar 21;66(8):1414–27.
3. Faraz Bishehsari, Magno E, Swanson G, Desai V, Voigt RM, Forsyth CB, et al. Alcohol and Gut-Derived Inflammation. Alcohol Research : Current Reviews [Internet]. 2017;38(2):163. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5513683/
4. NHS. Bloating [Internet]. NHS [reviewed 2022 Mar 3; cited 2025 Jan 13]. Available from: https://www.nhs.uk/conditions/bloating/
5. Conlon M, Bird A. The Impact of Diet and Lifestyle on Gut Microbiota and Human Health. Nutrients. 2014 Dec 24;7(1):17–44.
6. Abreu Y Abreu AT, Milke-García MP, Argüello-Arévalo GA, Calderón-de la Barca AM, Carmona-Sánchez RI, Consuelo-Sánchez A, et al. Dietary fiber and the microbiota: A narrative review by a group of experts from the Asociación Mexicana de Gastroenterología. Revista De Gastroenterologia De Mexico (English) [Internet]. 2021 Jul 1;86(3):287–304. Available from: https://pubmed.ncbi.nlm.nih.gov/34144942/
7. Boytar AN, Skinner TL, Wallen RE, Jenkins DG, Dekker Nitert M. The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review. Nutrients. 2023 Mar 22;15(6):1534.
8. Leigh S, Uhlig F, Wilmes L, Sanchez‐Diaz P, Gheorghe CE, Goodson MS, et al. The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota–gut–brain axis perspective. The Journal of Physiology. 2023 Sep 27;601(20).
9. Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, et al. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022 Jun 26;14(13):2641.
10. NHS. Water, Drinks and Your Health [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
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