Summer should feel lighter-clothes, mood, meals. But for many, the season brings an uncomfortable bloated belly that refuses to cooperate. You could be sipping your iced nimbu pani, biting into a bowl of fresh fruit, and still feel like your stomach is staging a protest. If your gut tends to throw tantrums the moment the temperatures rise, you are not imagining it. From heat-induced fluid retention to digestion slowing down, bloating tends to peak during summer months. But it is not all bad news. Certain foods can help you cool down internally and bring your gut back to balance.
Why Bloating Gets Worse In Summer
1. Dehydration and Electrolyte Imbalance
As the temperature rises, the body sweats more to stay cool. This leads to fluid loss, and when we forget to hydrate properly or replace lost electrolytes, the body starts holding on to sodium and water. This can result in bloating and puffiness. When electrolytes are imbalanced, the body also releases vasopressin-an antidiuretic hormone that encourages water retention, especially around the gut.
2. Reduced Blood Flow To The Gut
In the heat, more blood gets redirected to the skin to regulate body temperature. This reduces circulation to the digestive system, which slows down digestion and can lead to gas build-up and bloating.
3. Hard-To-Digest Summer Foods
Cold beverages, chilled desserts and raw salads might seem ideal in summer, but they are often harder to digest. Sweetened or fizzy drinks add to gas, and too many raw foods-especially when digestion is already sluggish-can ferment in the gut, triggering bloating.
4. Heat-Induced Cortisol Spikes
According to some studies, the body's stress hormone cortisol can increase in summer due to heat stress. Longer daylight hours may also lower melatonin levels, further raising cortisol. This can disrupt digestion, alter the gut microbiome and increase gut sensitivity.
8 Foods That Can Help Reduce Summer Bloating
1. Cucumber
Rich in water (95%), cucumber helps flush out excess sodium and keeps the body hydrated. It also contains quercetin, a flavonoid with anti-inflammatory properties that can calm the digestive system.
2. Pineapple
This underrated summer fruit contains bromelain, an enzyme that helps break down protein and reduce inflammation. It is light, refreshing and supports digestion.
3. Yoghurt With Probiotics
An essential in summer, yogurt supports gut health. It contains live cultures like Lactobacillus and Bifidobacterium that help restore gut flora balance. Probiotic yoghurt can ease gas, improve digestion and enhance motility.
4. Ginger
Used for centuries as a natural carminative, ginger reduces gas formation and supports gastric emptying. It also improves intestinal transit, making it an effective addition to your daily routine.
5. Peppermint (Tea Or Fresh Leaves)
Peppermint is rich in menthol, which relaxes gut muscles and relieves bloating. Several clinical studies suggest it is helpful for people with IBS-related symptoms.
6. Fennel Seeds
A traditional post-meal fix in Indian households, fennel seeds contain anethole - a compound that relaxes gastrointestinal muscles and relieves flatulence. A few seeds after meals can make a noticeable difference.
7. Watermelon
This low-calorie fruit is packed with water and acts as a natural diuretic. It helps reduce water retention and keeps the body hydrated-perfect for sweltering afternoons.
8. Coconut Water
Fresh (not packaged) coconut water is rich in electrolytes like potassium and magnesium. It helps counter bloating caused by sodium-induced water retention.
5 Foods And Habits That May Worsen Bloating:
If you are dealing with regular bloating in summer, try to avoid:
- Carbonated drinks (increase gas build-up)
- Artificial sweeteners like sorbitol (fermented in the colon)
- Excessive raw cruciferous vegetables (cabbage, cauliflower)
- High-sodium snacks (promote water retention)
- Milk (opt for yoghurt instead if lactose is an issue)
Simple Daily Habits That Can Help
From personal experience, I have learnt that having warm fluids until around 10 am helps, as does sipping room-temperature water with lemon or mint through the day. If you are prone to bloating, eat smaller, more frequent meals. Avoid lying down immediately after eating, take short walks post-meals, and find ways to manage stress-whether that is yoga, breathing exercises or a cooling shower.
About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.