Ah, summer. BBQs, holidays, long lazy days lounging with mates – you name it, we love it. But with so many people to see, places to go and fun to be had, it’s easy to forget about our gut health. 

Healthy eating can go on the back burner as we ditch soups and stews for burgers and cocktails, and a mix of hot weather and holidays abroad can wreak havoc on our digestive systems (plane bloat, anyone?).

But balmy weather needn’t signal stress for our stomachs; there are plenty of gut-healthy choices we can make to optimise our digestive health all year round. To help you on your way, we’ve been speaking to TV doctor and Activia gut health expert Dr Zoe Williams to find out about the best gut-friendly foods to reach for this summer.

You’ll be pleased to hear that not only are her favourites great for our gut, but they’re also readily available – in fact, you probably have them in your fridge already.

1. Yoghurt

OK, it might not be the most exciting of foods, but the humble yoghurt is good for our gut. Research shows that yoghurt consumption is associated with positive changes in the gut microbiome, and there are a lot of vegan options that contain live cultures. 

“A great option I love for a simple way to support gut health is a breakfast bowl of yoghurt filled with berries,” says Dr Williams. “It’s an easy way to incorporate some fermented foods in your diet. You could even try freezing it if you’ve got cravings for ice cream and swirl in some mixed nuts to boost your fibre intake. ”

2. Mixed beans

Want to know an easy hack for upping the gut health quota of your next plate? Chuck a can of beans in. 

“Mixed beans can be good for your gut health as they contain both protein and fibre,” says Dr Williams. “Some simple swaps in your weekly shop to include mixed beans into your diet is beneficial for your gut health. Delicious meals like a mixed bean salad or an on-the-go healthy wholemeal wrap can help support your gut this summer.”

3. Juicy fruits 

If ever there was a perfect time for a juicy, hydrating fruit salad platter, it’s during a heatwave. Seasonally, there is so much variety around now, and adding more fruit into your diet has never been easier. 

“Summer is a perfect time to try out new recipes with fresh seasonal fruits and vegetables that are good for the gut microbiome,” says Dr Williams. “Fruit and vegetables are not only essential for ensuring we get the wide range of vitamins and minerals we need in our diet, but they provide hydration too, and warm-weather staples like raspberries and strawberries are great value for money when in season in the summer months.  My favourite is putting watermelon triangles on lolly sticks and freezing them – the perfect summer snack!”

4. Hydrating vegetables 

OK so technically cucumbers and tomatoes aren’t vegetables, but they’re great for popping into  summer salads because of their high water content. 

“Adding hydrating salad items like cucumbers and tomatoes to meals is great for our gut,” says Williams. “In fact, around a fifth of your daily fluid intake comes from the foods you eat. In addition, fruit and vegetables also provide fibre. And while we can’t digest fibre, our gut microbes can. Our gut microbes break down, or ferment, dietary fibre, producing beneficial compounds that are sent all around the body. When these little organisms are well fed, they multiply, meaning you’ll have more of the good ones in your gut. ”

Images: Getty