Beat the Bloat: Gut-Friendly Tips for Summer Eating

Ahh, summer. Sunshine, patios, fresh fruit stands… and sometimes, bloating. If you've ever gone from feeling light and energized to suddenly unbuttoning your shorts after a BBQ — you're not alone.

Bloating happens for all sorts of reasons, but with a few intentional shifts, you can enjoy your summer favorites without feeling puffed up.

Here are a few gut-loving tips to help you feel your best this season — plus a delicious, bloat-busting recipe to try at the end!

5 Gut-Friendly Summer Eating Tips

1. Eat slowly + chew thoroughly

Yes, it sounds basic — but eating too quickly leads to swallowing air, which causes bloating. Slow down, be mindful, and chew your food at least 20–30 times per bite (your gut will thank you!). This is a hard one for me. I definitely use to scarf down my food, I would say I have learnt to take my time more but still not full made it to chewing these many times.

2. Load up on water-rich produce

Cucumbers, watermelon, celery, leafy greens, berries — these seasonal beauties are hydrating, anti-inflammatory, and easy on digestion. One of my favourite adds to salad is watermelon.

3. Avoid chugging with meals

Chugging water during meals can dilute your stomach acid, making digestion sluggish. Sip sparingly while eating and hydrate more between meals. Although taking a drink between bites help to catch your stomach up to your brain, so you can tell when you are full, it can have a more negative effect if you chug your water well eating.

4. Add fermented foods daily

Fermented foods like sauerkraut, pickles, pickled beats, and kombucha add beneficial bacteria to your gut — which helps reduce gas and improve digestion.

I like to sauté up pickled asparagus with a little salt and pepper and add it to my meals or add some pickled veggies to a salad.

5. Be mindful of common bloat triggers

Carbonated drinks, heavy fried foods, artificial sweeteners, and chewing gum (yep you read that right) can all contribute to bloating. Opt for whole, unprocessed foods whenever possible.

I personally know that I need to stay away from breads and wheat pastas because they really make me bloated. This is something that you can figure out by doing the R3 program. It really shows how foods effect your body

Crunchy Summer Lettuce Salad (Gut-Loving Edition)

This trending salad is going viral for a reason — it's crisp, hydrating, easy to digest, and absolutely addictive. Packed with fiber, natural enzymes, and healthy fats, it’s perfect for summer lunches or a light dinner.

Ingredients:

• 1 head of iceberg or romaine lettuce, chopped or torn into bite-sized pieces

• 1/2 cucumber, sliced into half-moons

• 1/4 cup green onion, finely chopped

• 1 avocado, cubed

• 1/4 cup fresh dill or parsley, chopped

• 1–2 tbsp hemp seeds or sunflower seeds (optional crunch + gut-friendly fiber)

Dressing:

• 2 tbsp extra virgin olive oil

• Juice of 1 lemon

• 1 tbsp apple cider vinegar

• 1 tsp Dijon mustard

• 1/2 tsp garlic powder

• Pinch of sea salt and black pepper

Directions:

1. In a large bowl, toss together lettuce, cucumber, green onion, avocado, and fresh herbs.

2. In a small jar or bowl, whisk together all dressing ingredients until creamy.

3. Pour dressing over the salad and toss gently to coat.

4. Top with seeds for crunch and extra prebiotic power.

5. Serve fresh and feel instantly lighter!

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Summer should feel light, not bloated. By tuning into your gut and nourishing it with seasonal, whole foods, you'll not only beat the bloat — you’ll glow from the inside out.

Want more recipes like this and personalized gut support? Don’t forget — if you're a Wellness Box member, you get free access to gut health coaching + our Elvate Wellness portal, packed with tools to support your journey.

Here’s to a vibrant, bloat-free summer!

As Always, I am ROOTING for YOU!

With Love, Coach Twylla