10 Gut-Healthy Summer Foods: Nourishing Your Microbiome Naturally

As the sun graces us with its warm embrace during the summer months, our diets often transition to lighter and more refreshing options. 

But did you know that your summer food choices can also have a significant impact on your gut health? Maintaining a healthy gut is essential for overall well-being, and enjoying seasonal foods can be an excellent way to support your digestive system. 

In this blog post, we've listed 10 gut-healthy summer foods to include in your diet this season. 

1. Watermelon

Let’s begin with a quintessential summer fruit - watermelon.

Staying well-hydrated over summer can be tricky, with the higher temperatures and humidity - which is where watermelon can come in handy. What’s great about this particular fruit is that it’s incredibly hydrating due to its high water content. 

Staying hydrated is essential for good digestion, and watermelon helps you do just that. On top of this, it's also rich in essential vitamins and minerals - such as vitamin C and potassium (which contribute to a balanced gut). 

2. Blueberries

Blueberries are another delicious and nutritious summer treat that’ll do wonders for your gut health. 

These humble berries are packed to the brim with fibre, polyphenols, and antioxidants. Fibre aids in regular bowel movements and supports a rich gut microbiome, while polyphenols may help reduce inflammation in the gut.

Whether you’re enjoying them as a snack or adding them to a smoothie - blueberries are a superb choice for maintaining gut health over summer. 

3. Leafy Greens

Aside from those refreshing, seasonal fruits - summer also brings an abundance of fresh leafy greens such as spinach and kale. 

These greens are another excellent source of fibre, which also promotes regular bowel movements while fostering a healthy gut microbiome. Not to mention, the diverse nutrients in leafy greens also help nourish the gut lining.

Kale and spinach can be easily enjoyed in a light, summery salad - or consider blending them into your morning juice/ smoothie. 

4. Tomatoes

You simply can’t have a summer salad without adding a few fresh, juicy tomatoes. Not only do they provide a light, enlivening taste - but they're also loaded with gut-healthy nutrients. 

Tomatoes are a good source of vitamins A and C, as well as lycopene - an antioxidant that may help reduce inflammation. 

Adding tomatoes to your summer meals can be a great way to keep your gut in tip-top shape. 

5. Cucumbers

Cucumbers are another light, refreshing fruit that we often associate with the summer season. 

Since they are mostly water, they’re an ideal choice to assist with good hydration. Plus, cucumbers also provide a good amount of fibre and antioxidants which can help with digestion and maintain good gut health.

6. Yoghurt

Yoghurt is a widely enjoyed food over the summer months - and it’s not hard to understand why. Not only is it sweet and delicious - but there are so many ways to enjoy it. You can have it with berries, add it to your salad, throw it in a smoothie, or simply enjoy it by itself. 

However, when it comes to nourishing the gut, there are plenty of reasons to add this particular dairy product to your diet. For example, it’s packed with probiotics that help keep the microbiome balanced and maintain a healthy digestive system. 

7. Capsicum

Capsicums are in their prime over the summer months and are often used as a colourful addition to those seasonal salads. 

When it comes to gut health, these foods are a powerhouse. They’re a rich source of fibre, vitamins, and antioxidants - which assist with digestion and ease inflammation in the gut. 

With a variety of colours and flavours to choose from, there's a pepper for everyone.

8. Zucchini

Zucchini is another extremely versatile summer vegetable that can be enjoyed in many creative ways - whether it’s from grilling to spiralizing into noodles.

It's also a good source of dietary fibre, which we know can promote healthy digestion and balance the gut microbiome. If that’s not enough, it's also low in calories - making it an ideal choice for weight management.

9. Mixed Berries

Aside from blueberries, summer brings a wide assortment of other berries to choose from. This includes strawberries, raspberries, and blackberries. 

These sweet fruits are packed with essential vitamins, fibre, and antioxidants to give our gut health the boost it needs. The fibre in berries encourages regular bowel movements, while the antioxidants help to ease inflammation in the gut.

10. Apples

Apples are one of those fruits you can enjoy year-round - but they are particularly refreshing during the hot summer months. 

They’re particularly high in fibre, which aids digestion and supports a rich gut microbiome. Not to mention, apples also contain pectin - a type of soluble fibre that can help regulate bowel movements.

PERKii Probiotic Shots

PERKii Probiotic Shots offer a delightful and convenient way to boost your daily probiotic intake, making them a perfect addition to your summer wellness routine. 

These 60ml shots contain a potent 8 billion targeted-release probiotics, promoting a balanced gut microbiome and supporting your digestive health during the summer months. Low in sugar, PERKii shots are not only gut-friendly but also a good source of Vitamin C, which is especially important for maintaining a strong immune system under the sun. 

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