One dietary change gut expert says alleviates bloating

Bloating can feel more intense in the summer, but a minor dietary change and a mindful daily routine can alleviate it. Gut health expert Steven Hegarty from Biomel provides tips on combating bloating with hydrating, fibre-rich foods and explains why digestion suffers during warmer weather and holidays.

A YouGov poll disclosed that one in three Brits regularly experience bloating, with symptoms intensifying in hot weather. Factor in the allure of crisps, ice cream, and holiday overindulgence, and you've got the ideal recipe for digestive discomfort.

The silver lining is that a straightforward food swap, substituting salty, ultra-processed snacks with hydrating, fibre-rich fruits, can dramatically reduce bloating for some while maintaining taste. Hegarty explains why this works, what to steer clear of, and how to keep your gut calm throughout the summer. For more information, visit the NHS website.

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Steven Hegarty is a health expert and a prominent figure in gut health and functional nutrition, focusing intensely on the link between the microbiome and overall well-being. With years of experience creating probiotic-powered health products, Steven is fervent about making evidence-based wellness more accessible, sustainable, and enjoyable for all, reports Surrey Live.

One food swap that could ease bloating

One of the most neglected causes of summer bloating is the dependence on crisps, crackers, and processed carbs.

• Why it’s a problem: These foods are typically high in sodium and low in fibre, leading to water retention and sluggish digestion. The excess salt causes your body to hold onto water, especially in the heat.
  
• The solution: Swap them out for high-water, high-fibre fruits like watermelon, berries, kiwi, or cucumber. These naturally hydrate, encourage regularity, and soothe the gut lining without sacrificing taste.

Why does bloating exacerbate in heat or on holiday?

Warm weather can influence your body's water retention and the way food travels through your digestive system.

• Heat slows digestion: Higher temperatures can slow gastric motility, especially when paired with dehydration, leading to gas build-up and sluggish digestion.
  
• Travel and change in routine: Changes in time zone, diet, and stress levels disrupt the gut microbiome. Air travel also increases trapped gas due to cabin pressure.
  
• Eating on the go: BBQs, takeaways, and processed snacks are often low in fibre and high in salt or sugar, which is fuel for bloat.

Three-step routine to ensure smooth digestion:

Hegarty recommends a three-step daily rhythm to keep things moving:

• Start with probiotic-rich foods: Incorporate natural sources like probiotics, kefir or yoghurt with your breakfast to support good bacteria.
  
• Hydrate consistently, not just when thirsty: Aim for six to eight glasses a day, and add lemon or mint to aid digestion.
  
• Move after meals: A gentle 15-minute walk helps stimulate digestion and reduce gas build-up.

"Many people don't realise just how much salty, ultra-processed snacks sabotage digestion, especially in summer," Hegarty says. "The combination of heat, dehydration, and refined carbs can lead to fluid retention and a sluggish gut. What's worse is that we often reach for these foods out of convenience, especially while travelling or socialising."

He added: "A small shift like replacing crisps or crackers with a bowl of watermelon, berries, or kiwi not only helps hydrate the body but also delivers essential fibre and micronutrients that support smoother digestion. These fruits have natural anti-inflammatory properties, and their water content helps flush the digestive system gently."

When temperatures rise, bloating becomes more common because our bodies struggle to regulate fluid levels. Plus, any travel-related stress or changes to your routine, like late-night meals or drinking more alcohol, can disrupt your gut balance.

Sharing advice, Hegarty said: "Prioritise hydration, eat whole foods, and don't underestimate the value of movement. Walking after meals, getting some sunlight, and keeping your meals simple can go a long way in helping your gut stay calm."

When should you speak to a doctor?

Bloating can be incredibly uncomfortable and sometimes even painful, but it could also indicate something more serious. If you're suffering from persistent or severe bloating, particularly alongside other symptoms like weight loss, lack of appetite, or changes in your bowel habits, it might be a sign of an underlying condition such as irritable bowel syndrome (IBS), coeliac disease, or even cancer.

It's vital to seek medical advice if bloating is persistent, severe, or accompanied by other symptoms such as pain, fever, vomiting, or changes in bowel habits. Bloating that interferes with your daily life or causes significant discomfort should not be ignored.

It's also important to consult a doctor if you have a family history of certain conditions like ovarian cancer or coeliac disease. Understanding the potential causes and issues associated with bloating can help you take appropriate steps to manage it and seek medical help when necessary.