Healthy eating often takes a backseat when your summertime schedule includes baseball games, cookouts, pool parties, and meals on the go. And your stomach can pay the price.
Many classic summer foods can cause digestive problems, especially if you have a sensitive stomach. Knowing what to eat and which summer foods to avoid for digestive health can help you stay on track.
Why Do Digestive Problems Happen in the Summer?
Stomach troubles are often more common in the summer. Your digestive system is sensitive to the warmer weather and changes to your usual eating routine. It’s also easily disrupted when you’re traveling for summer vacation.
You might experience digestive issues in the summer because:
- Certain summer fruits and vegetables tend to promote excess gas and bloating.
- Fresh foods left out in the heat can harbor bacteria that cause food poisoning.
- High-fat foods, like burgers or hot dogs, can be hard to digest and may cause indigestion or diarrhea.
- Late-night eating, especially heavy or spicy foods, can promote heartburn.
- Too many sugary beverages, desserts, and alcoholic drinks can disrupt the balance of your friendly gut bacteria. This can cause stomach troubles ranging from gas and bloating to diarrhea and constipation.
- Warm weather can trigger mild dehydration, which contributes to constipation.
- While on vacation, you may eat fewer high-fiber fruits, vegetables, and whole grains and more rich foods, which can cause constipation.
Which Summer Foods Cause Digestive Problems?
Everyone’s digestive tract is different, and certain foods bother some people more than others. These traditional summer barbecue or party foods are common triggers for stomach troubles. Keep an eye out for the following and make healthier swaps — especially if you have a sensitive stomach.
Grilled meats
Grilled hot dogs, burgers, and sausages may be tasty summer classics, but they take longer to digest due to their high fat content. Eating these foods can make you feel uncomfortably full or even nauseous.
High-fat foods also relax your esophageal sphincter muscle, which closes tightly to keep stomach acid in your stomach. Heartburn happens when the muscle relaxes, allowing stomach acid to back up into your esophagus.
Instead of these meats, try grilling hot dogs or sausages made from chicken or turkey, or a veggie burger.
Creamy salads
Summer cookout spreads often include creamy potato, macaroni, and raw vegetable or fruit salads. If not prepared or stored properly, these might have bacteria that can cause food poisoning. Bacteria grow fastest at temperatures between 40 degrees and 140 degrees Fahrenheit.
Always refrigerate cold salads, raw fruits and vegetables, and perishable foods until they’re ready to serve. Never eat perishable foods that have been out for more than two hours.
Marinated salads with vinegar or lemon juice are safer options for salads. The acid in the dressing prevents bacteria from growing.
Dairy foods
If your stomach is rumbly after eating ice cream, milkshakes, or cheese on your burger, you might have lactose intolerance. Lactose is the naturally occurring sugar in milk and other dairy foods.
Some people lack the enzyme that digests lactose. This causes symptoms like gas, bloating, and diarrhea shortly after eating dairy products. To enjoy summer dairy treats, instead choose:
- Lactose-free or non-dairy milk.
- Non-dairy cheese or condiments — mustard, ketchup, relish — on your burger.
- Sorbet or sherbet instead of ice cream.
Sugary and carbonated drinks
In large amounts, sugar-sweetened beverages can draw water into your large intestine, causing diarrhea. It’s more common in those who have had weight loss surgery or people with irritable bowel syndrome (IBS).
Sweet drinks (and desserts) also raise your blood sugar quickly, which triggers insulin into action to lower your blood sugar. Sometimes, after drinking or eating too much sugar, your insulin works too well, causing hypoglycemia or low blood sugar. If this happens, you may feel shaky and nauseous.
Many people also have stomach trouble after drinking lots of carbonated beverages. The bubbles cause gas to build up in your stomach and intestines, making you feel bloated or gassy.
Limit sugary beverages and choose plain water or unsweetened herbal tea instead. If you want seltzer or a carbonated beverage, sip slowly so the gas doesn’t build up.
Gas-producing fruits and vegetables
When digested, the carbohydrates in certain summer fruits and vegetables can cause significant amounts of gas. For some people, especially those with IBS, the gas is very uncomfortable, and the digested carbohydrates can trigger diarrhea.
Common culprits include:
- Cabbage (coleslaw)
- Cauliflower
- Cherries
- Garlic
- Mushrooms
- Nectarines
- Onions
- Peaches
- Plums
- Watermelon
Small portions are usually OK, but if large amounts bother you, ask a dietitian for help choosing substitutes.
Alcohol
Alcohol can disrupt the balance of healthy bacteria in your gut and irritate your stomach lining, causing nausea or vomiting. Alcoholic beverages also relax your esophageal sphincter muscle, so it’s another heartburn trigger.
Excessive drinking can cause more serious problems, such as nutrient malabsorption, stomach bleeding, pancreas damage, and liver disease. It’s best to skip the alcohol at summer parties, especially if you’re driving.
How Can I Protect My Gut Health in the Summer?
A healthy diet and lifestyle can keep your digestive system running smoothly during the summer and all year. Make sure you:
- Aim for at least 30 minutes of exercise most days of the week. It’s good for all your muscles, including those in your gut.
- Drink plenty of fluids every day, especially when it’s hot out, to stay hydrated and prevent constipation. Aim for at least 64 ounces (8 cups) of water, herbal tea, or other unsweetened beverages.
- Eat 25 to 35 grams of fiber daily. Choose a variety of fruits, vegetables, beans, and whole grains for meals and snacks. Fiber helps move waste through your digestive tract more easily.
- Manage stress by meditating, doing yoga, or deep breathing. Stress can affect your digestive tract and cause nausea, diarrhea, or constipation.
- Sleep seven to nine hours each night. Quality sleep promotes a healthy gut microbiome, which is crucial for digestion and overall gut health.
Summer is no fun when you’re sidelined with stomach troubles, but these tips should help. Contact your health care provider if your digestive issues persist or affect your quality of life.