Healthy Eating in the Summer: Tips from a Gastroenterologist

Summer is a time when the warmth of the sun brightens our spirits, we enjoy long days and vacation season, and nature offers its bounty. However, during these hot days, making some changes to our eating habits is important to protect both our overall health and digestive system. As a gastroenterologist, I would like to share my recommendations for healthy eating in the summer.

To Eat Healthy in Summer…

1. Hydration: Water, Water, and More Water

With the increased temperatures and sweating in summer, our bodies lose more fluids. Therefore, drinking enough water is vital for the proper functioning of our digestive system. Inadequate fluid intake can lead to digestive issues such as constipation. Aim to drink at least 2-3 liters of water per day.

2. Consume Fiber-Rich Foods

Fiber-rich foods help keep the digestive system running smoothly. Summer is abundant with fruits and vegetables that are rich in fiber. Especially fruits and vegetables with high water content like watermelon, strawberries, blackberries, zucchini, cucumbers, and lettuce support the digestive system and help meet the body's water needs. However, it's important to remember that excessive fiber consumption can cause gas and bloating, so it’s essential to consume them in a balanced way.

3. Probiotic Support with Fermented Foods

Probiotics are highly beneficial for our gut health. In summer, you can support your digestive system by consuming fermented foods such as yogurt, kefir, and sauerkraut. These foods help maintain the balance of gut flora and improve the digestive process. Particularly in hot weather, consuming foods rich in probiotics is important to be resistant to gut infections.

4. Avoid Fatty and Heavy Meals

In summer, heavy and fatty meals can strain our digestive system and lead to stomach discomfort. Opting for lighter, low-fat meals will help protect the health of your digestive system. Grilled vegetables, steamed fish, and light salads are good alternatives.

5. Eat Regular Meals

In summer, there is often a tendency to skip meals or eat irregularly. However, regular meals are important for the digestive system to function properly. Eating breakfast, lunch, and dinner without skipping, and supporting them with snacks, will help balance your blood sugar and protect your digestive health.

6. Avoid Sugary and Carbonated Drinks

Although sugary and carbonated drinks may seem refreshing in the summer, they can harm the digestive system. These types of drinks can increase stomach acid, leading to issues such as reflux and heartburn. Instead, opt for healthier alternatives like natural fruit juices, mineral water, or herbal teas.

7. Be Mindful of Alcohol Consumption

Alcohol can have negative effects on the digestive system and cause dehydration. Limiting alcohol consumption in the summer and drinking plenty of water alongside alcoholic beverages will help protect digestive health.

8. Eat Slowly and Mindfully

Eating slowly and mindfully makes the digestive process easier. Eating quickly can lead to swallowing air, causing gas and bloating. Additionally, chewing well facilitates digestion and reduces the workload on the stomach.

9. Exercise

Engaging in light exercises such as walking, swimming, or cycling in the open air during summer helps the digestive system work regularly. Exercise increases bowel movements, prevents constipation, and supports overall health.

10. Pay Attention to Food Hygiene

Hot weather in summer can cause food to spoil more quickly. Therefore, it is important to store your food properly and pay attention to hygiene rules. Spoiled food can lead to food poisoning and digestive system problems.

Conclusion

Healthy eating in the summer is vital for protecting both our digestive system and overall health. By drinking enough water, consuming fiber-rich and fermented foods, eating regular meals, and avoiding fatty and heavy meals, you can support your digestive health with simple yet effective methods. Remember, a healthy digestive system is a mirror of your overall health. While enjoying the summer, don’t neglect to take good care of your body.

Stay healthy…

Spc. Dr. Hasan Gürel
Gastroenterology Specialist