Summer is all about sunshine, braais, beach days, and carefree vibes but if you live with Irritable Bowel Syndrome (IBS), the season can also bring a few extra challenges. Between heat, dehydration, travel plans, and changes in routine, your gut might feel more unpredictable than usual.
Here’s how to stay comfortable, confident, and symptom-free while still enjoying everything summer has to offer.
1. Stay Hydrated, but Choose Wisely
Hot weather means you’re sweating more, which can quickly lead to dehydration and that’s bad news for digestion. Dehydration can slow down your gut, worsening constipation, bloating, and cramping.
Tips:
- Sip water throughout the day (not all at once).
- Try adding cucumber, mint, or lemon slices for a refreshing twist.
- Limit fizzy drinks, alcohol, and sugary juices — these can trigger gas and bloating.
- Coconut water is a great natural electrolyte option if your IBS can handle it.
2. Watch Out for Summer Food Triggers
From ice creams to braai sides, summer is full of delicious, but sometimes risky, foods for sensitive tummies. Dairy, high-fat snacks, and onions or garlic-heavy marinades can all be culprits.
Common summer triggers:
- Ice cream and milkshakes (lactose!)
- BBQ sauces with onion and garlic
- Salads with beans, cabbage, or coleslaw
- Carbonated drinks and cocktails
Instead:
- Go for lactose-free or dairy alternatives.
- Use herbs like basil, chives, or ginger to flavour food instead of onion and garlic.
- Choose grilled meats, fresh fruit, and low-FODMAP salads.
3. Keep Your Routine, even on Holiday
Traveling or switching up your schedule can throw your gut off balance. IBS thrives on routine, especially when it comes to mealtimes, sleep, and stress management.
When travelling:
- Pack IBS-friendly snacks (like rice cakes, nuts, or low-FODMAP fruit).
- Stick to your usual eating schedule as much as possible.
- Stay active, even a short walk helps keep digestion moving.
- If you use supplements like Silicolgel, keep them with you to manage flare-ups.
4. Manage Stress and Heat Together
Heat can amplify stress, and stress is a well-known IBS trigger. Summer crowds, travel delays, or body image anxiety can also add tension.
Try:
- Cooling breathing exercises (inhale deeply through your nose, exhale slowly through your mouth).
- Gentle movement like yoga, swimming, or evening walks.
- Mindful moments, take 5 minutes to sit in the shade and simply breathe.
5. Eat Light and Fresh
Heavy meals can overwhelm your digestive system especially in the heat. Aim for smaller, more frequent meals packed with gut-friendly ingredients.
Think:
- Fresh fruit like kiwi, pineapple, and strawberries (all low-FODMAP options).
- Grilled chicken, fish, or tofu.
- Light grains like quinoa or rice.
- Herbal teas such as peppermint or rooibos to soothe the gut.
6. Don’t Let IBS Steal Your Summer
IBS doesn’t have to keep you from enjoying braais, beach trips, or sundowners. With some mindful planning, hydration, and the right food choices, you can keep your gut calm and enjoy the carefree fun of summer.
Remember everyone’s IBS is different. Keep track of your personal triggers, listen to your body, and don’t be afraid to say “no” to foods or situations that make you uncomfortable.
You deserve a summer that’s relaxing, not restricting.
References:
- IBS Network. (2023). Managing IBS in hot weather.
- Monash University FODMAP Diet App. (2024). Low FODMAP food guide.
- NHS UK. (2023). Irritable Bowel Syndrome: symptoms and management.