Embrace Healthy Eating This Summer - Gut Health for the Whole Family

22nd May 2024

As the warmer weather approaches, it’s the perfect time to think about a summer-inspired menu, lighter meals and fresh ingredients. It’s also a great time to prioritise gut health for yourself and your loved ones. Here are some practical tips to help you incorporate nutritious foods into your summer routine, ensuring your gut—and your entire family—stay happy and healthy.


Seasonal Fruits and Vegetables: Nature’s Gut-Friendly Foods

Summer offers a bounty of fresh, seasonal produce that is not only delicious but also excellent for gut health. Fruits such as berries, cherries, peaches and melons are at their peak, providing high levels of fibre and antioxidants. Vegetables like courgettes, tomatoes, cucumbers and peppers are perfect for salads and light meals. Fibre is a gut health essential as it helps maintain regular bowel movements and feeds beneficial gut bacteria. A diet rich in fibre has been shown to increase the diversity of gut microbiota. (source).

Get the family involved by taking a trip to a local farmer’s market and letting the kids pick out their favourite fruits and vegetables, making healthy eating a fun and interactive experience you can all enjoy together.

Hydration: The Foundation of Gut Health

Staying hydrated is vital, especially in the summer heat. Water supports digestion and helps the body absorb nutrients more efficiently. Hydration is essential for maintaining the mucosal lining of the intestines, which supports the gut barrier and helps prevent infections and inflammation (source).

To encourage hydration for all the family, set up a hydration station at home with a variety of fruit-infused waters. The colourful display and unique flavours will delight everyone, from the youngest to the oldest family members, making it easier to stay hydrated.

Sole Water: An Ancient Hydration Solution

Another excellent way to stay hydrated and support gut health is by incorporating sole water into your routine. Sole water is a mixture of Himalayan salt and water, which provides essential minerals and electrolytes that help maintain hydration and balance in the body.

Himalayan salt contains over 84 trace minerals and elements, such as magnesium, calcium, and potassium, which are essential for maintaining proper body functions and electrolyte balance (source).

To make sole water, fill a jar with Himalayan salt rocks, add filtered water and let it sit for 24 hours. Add a teaspoon of the mixture to a glass of water each morning. This simple addition can enhance hydration and provide essential minerals.

Fermented Foods: A Probiotic Boost

Fermented foods are rich in probiotics, which are beneficial bacteria that promote a healthy gut microbiome. Incorporate foods like yogurt, kefir, sauerkraut, kimchi and kombucha into your summer diet. These foods can improve digestion, boost immunity and enhance overall gut health.

Consuming probiotics can enhance gut microbiota composition and function, contributing to improved digestive health and immune function (source).

Get the kids involved in the process of making fermented foods whilst learning about some of the traditions from other countries, such as German sauerkraut, Kombucha from China, or the Korean tradition of making kimchi recipe? Try our simple Kimchi recipe here.

Smoothies: Nutritious and Convenient

Smoothies are an excellent way to pack a variety of gut-healthy ingredients into a single meal. Using a base of unsweetened yoghurt or kefir for probiotics and adding plenty of fresh fruits and vegetables, such as spinach, kale and avocados are great choices for extra fibre and nutrients.

Blending fruits and vegetables into smoothies can increase their bioavailability, making it easier for the body to absorb essential vitamins and minerals (source).

Set up a smoothie bar at home with various ingredients. Allow each family member to create their own smoothie, experimenting with different combinations of fruits, vegetables and healthy add-ins like chia seeds and flaxseeds.

Mindful Eating: Enjoying the Moment

With our notoriously unreliable British weather, summer can be over in the flick of an umbrella, but when we are blessed with sunshine, summer is a time to slow down and enjoy meals together. Practice mindful eating by savouring each bite, eating slowly, and paying attention to hunger and fullness cues. This can improve digestion and prevent overeating.

Mindful eating has been shown to reduce overeating and improve digestive health by promoting better digestion and absorption of nutrients (source).

There’s a reason outdoor dining is such a good option for the warmer months, soaking up the fresh air and getting a change of scenery can make mealtime more enjoyable and relaxing for everyone.

Incorporating gut-healthy eating into your summer routine doesn’t have to be complicated. By focusing on seasonal produce, staying hydrated, including fermented foods, enjoying smoothies, cooking together and practising mindful eating, you can enhance gut health for the entire family. Embrace these simple strategies and make this summer a season of wellness and vitality.

For more tips and resources on healthy living, read some of our previous wellbeing articles here.

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