Don’t forget about fibre

“Increased heat slows the digestive process, so staying on top of your fibre intake is very important,” explains Dr Tariq Mahmood, medical director at Concepto Diagnostics. “Exotic fruits like mangoes and papaya and raw, dark green vegetables are packed full of fibre.”

Our gut microbiome works best when it’s diverse as possible and making sure we have enough fibre in our diets is a good way to ensure this. Charlotte Turner, registered nutritionist and founder of Health Nutritionist, suggests eating around 30g of fibre a day, particularly non-digestive fibre, such as whole grains, wheat bran, beans and nuts.

“In the summer, fruit lollies can be a good way of doing this. Or add fresh fruits to cereals in the morning or have with some natural yoghurt for a nutritious dessert,” says Turner.

Hydration is key

We all know how important it is to keep hydrated during hot weather to avoid heat stroke and heat exhaustion, but drinking plenty of water can also be beneficial for the gut.

“Staying hydrated is vital for maintaining gut health as it helps to regulate bowel movements,” says Hussain Abdeh, superintendent pharmacist at Medicine Direct. “It enables food to pass through your digestive system more easily, breaking down food along with stomach acids and enzymes. This helps to prevent constipation and ensures your digestive system is functioning properly. When you are dehydrated, this can cause constipation.”

In hot weather, our bodies lose far more water than normal through perspiration, so it’s important to make sure our fluid levels are topped up when it’s hot.

Gut health and heat: why hot weather can affect digestion and how to cope