Eat for Your Gut: My 10 Must-Have Summer Foods for Digestive Wellness

1. Homemade Pickles

Fermented foods are a gut health staple, rich in probiotics and nutrients that help your microbiome thrive. One of the easiest and tastiest ways to include them is by making your own pickles at home using fresh summer produce. It’s a simple and satisfying way to support digestion naturally.

2. Arugula

Arugula isn’t just a flavourful side for summer meals. It plays an important role in nourishing our oral microbiome, which is a key part of overall gut and immune health. Plus, it’s rich in antioxidants and an excellent source of vitamin C.

3. Fresh Herbs

Fresh herbs like oregano, basil, thyme, and rosemary are rich in antimicrobial and anti-inflammatory compounds that support both gut health and immune function. One of the best ways to prepare your body for cold and flu season is by strengthening your immune system during the summer months. Including plenty of fresh herbs in your meals can help reduce inflammation and prime your gut microbiome for a resilient immune response later in the season.

4. Kombucha

Kombucha is a refreshing fermented drink that supports the growth of beneficial gut bacteria. Choosing a low sugar, additive free option or even making your own at home can help nourish your gut microbiome and promote digestive health. Research has shown that kombucha may help reduce harmful bacteria like E. coli and Staphylococcus aureus in the gut, making it a great addition to a gut friendly routine.

5. Zucchini

Zucchini is a gut-friendly summer veggie that’s often well tolerated by those with celiac, IBS, or IBD. It’s low in FODMAPs, high in water content, and rich in soluble fiber, making it easy to digest and soothing for sensitive digestive systems.

6. Berries – of Any Kind

Berries in general are fantastic, but I never cease to eat them weekly throughout the summer months. This is because berries offer a great source of antioxidants while also providing support for regulating metabolic syndrome, insulin resistance, and reduced glucose tolerance. 

7. Pineapples

Yes, pineapple does have a higher glycemic index, but I do find it to be helpful to eat during the summer months. Pineapple is a natural source of bromelain – an enzyme that’s used to help breakdown meat and support digestion. I will look to eat pineapple on days that I’m eating heavier meals or when I’m eating meals with red meats. 

8. Cherries

Okay, you caught me! Cherries are my favourite fruit, so of course I’m adding them to the list, but for good reason! I promise! Cherries have glycemic index of 22, so they rarely spike blood sugar unless consumed in high portion sizes. Cherries are high in polyphenols which help support the microbiome and decrease inflammation. Even more interesting, cherries are a source of melatonin – a hormone that works with the gut-brain access & promotes mucosal healing. 

9. Coconut Water

Coconut water can be consumed year round, but I’m particularly a fan of it during the summer. Coconut water is an excellent source of hydration that’s also rich in electrolytes like potassium. Coconut water may also help stimulate peristalsis – wave-like contractions of the intestines, that promotes digestion & movement of stool throughout the bowels. Buh-bye constipation!

10. Beets

I *beet* you didn’t think I’d add this one to the list! Beets are often forgotten, but I’m here to give them praise! Beets are high in betaine and nitrates which both help support liver detoxification. Supporting your liver’s natural detoxification processes can help improve bile flow, which plays a key role in healthy digestion.

DISCLAIMER

This is not medical advice. This is simply for educational purposes. 

Always consult a trusted healthcare provider before starting any new natural health products or making changes to your wellness routine.