Summer is the season of BBQs, vacation food and a few too many margaritas. While these summer habits are undeniably fun (and totally ok in moderation), your gut may not be happy about them.
Bloating, aches and poor digestion can make summer activities a slog. And, summer gut can even cause weight gain [1].
What can you do about it? Summer gut isn’t just about what you eat and drink. It’s also affected by heat, changes to your sleep patterns, travel and a lot more. Taking a little time to consider your gut can help you feel and look better all summer. After all, nobody wants to be bloated and moody at the beach.
The scientists at Manna have spent years studying gut health and developing liposomal supplements to make tummies happy all year round. Below, you’ll find their top science-backed summer gut health tips for this season.
The Top 5 Summer Gut Disruptors
Your gut is like a crotchety old man. It doesn’t tolerate sudden changes in diet, mood, sleep, or almost anything else. Summer comes with lots of these gut disruptors, and when they stack up, your old man’s gut gets ornery.
Here are the top 5 summer gut disruptors:
- Overeating and increased sugar/alcohol intake: Backyard BBQs, late-night meals and ice-cold alcoholic beverages can overload your digestive system and feed harmful gut bacteria.
- Travel: Changes in time, routine and food quality can throw off your gut’s natural rhythm and reduce healthy bacteria. Studies have found that traveling significantly impacts your gut microbiome, and that it can take up to 3 months to recover [2]. That’s the whole summer!
- Dehydration and heat stress: Hot weather can dry out your gut lining and slow digestion. It can also increase the risk of gut inflammation and may worsen conditions like leaky gut [3]. Less water also means less fiber movement, which can lead to constipation.
- Disrupted sleep and routine changes: Sleep is closely tied to gut health. Irregular sleep can weaken your gut lining and disturb the balance of microbes. Staying up late (and eating late) in the summer can hurt your gut microbiome and immune system [4].
- Increased stress or social fatigue: More social events and travel can push your nervous system into overdrive, triggering symptoms like bloating, cramping, or loose stools. Too much of this stimulation can cause mental and intestinal burnout.
Top Summer Gut Health Tips
Your gut works overtime in the summer, and that can leave you feeling bloated and queasy. These summer gut health tips promote smoother digestion and reduced bloating so you can feel more comfortable in your body this season.
Nourish Your Microbiome with Probiotics & Prebiotics
Your gut microbiome is home to about 100 trillion bacteria cells that dictate the state of your belly, brain, immune system and more. Summertime habits like drinking, staying up late, eating junk food and travel can all hurt the good bacteria in your gut and empower bad bacteria.
To maintain a balanced gut microbiome, you need to replenish and nurture your good microbes. That means consuming probiotics (beneficial bacteria) and prebiotics (fibers that feed beneficial bacteria) every day.
You’ll find prebiotics in foods like garlic, onions, bananas and oats. Probiotics come from fermented foods such as yogurt, kefir, sauerkraut and kimchi.
If these aren’t your favorite summertime snacks, a supplement may be a better choice. Manna Liposomal Pre+Probiotic combines both gut necessities into a convenient, travel-friendly packet. And, thanks to its liposomal formula, it encourages more microbes to survive the journey to your gut compared to many other probiotic supplements.
Balance Blood Sugar to Curb Cravings and Bloating
Keeping your blood sugar stable is another key way to reduce digestive issues in the summer.
When you eat foods high in sugar or refined carbs (e.g., ice cream, bread, and sweet cocktails), your blood sugar spikes. This can lead to water retention and bloating. Soon after, you’ll experience a sugar crash that sends you searching for more of the same foods, leading to a cycle of gut discomfort and weight gain.
To manage your blood sugar, stay away from excess sweets and choose whole grain options when eating carbs like bread and pasta. Pair carb-heavy meals with protein and healthy fats to encourage healthy digestion and prevent blood sugar spikes.
To give your body extra support, Manna Blood Sugar Complex contains a blend of ingredients shown to support healthy glucose levels and reduce sugar-related digestive discomfort. It even helps you control cravings, so you’re less tempted to eat that sundae or order another cocktail.
Fire Up Your Metabolism with Natural Digestive Boosters
Your metabolism powers digestion, and during summer, it often needs a little help. Big meals and sweltering temperatures can slow things down and leave you feeling heavy or bloated.
To support healthy digestion, try gentle movement after meals, like a walk or stretching. Studies have found that walking just 10 minutes after a meal has more metabolic benefits than walking 30 minutes at any other time during the day [5].
Some other metabolism boosting tips include staying hydrated and avoiding eating late meals. Drinking water helps your body digest food more easily, and eating earlier gives your gut time to digest before you switch to sleep mode.
If you’re trying to shed some weight this summer, Manna Lipo Lean is a thermogenic supplement that helps support fat breakdown and metabolic health. Thermogenic literally means “heat-producing.” Lipo Lean’s ingredients help your metabolism burn, burn, burn calories and keep your gut working as it should.
Beat the Bloat this Summer with Manna’s Slim Fit Bundle
Summer is supposed to be about having fun, not feeling guilty about food. At the same time, you don’t want to feel achy and bloated whenever you indulge.
Manna Slim Fit Bundle helps you enjoy your summer properly—without the bloat. This bundle includes all of the supplements from this article: Liposomal Pre+Probiotic, Blood Sugar Complex and Lipo Lean.
These supplements were designed by Manna scientists to work in sync, supporting smooth digestion, balanced energy and a slimmer, more comfortable belly.
If summer gut is getting you down, you might need more than a yogurt for breakfast or an antacid after dinner. Your body needs nutrients that support metabolic health.
The Manna Slim Fit Bundle contains a blend of the most important nutrients for all-around gut health, from your metabolism to your gut microbiome and glucose sensitivity.
Feel Light, Energized and Gut-Happy All Summer
A summer gut reset doesn’t mean you have to reset your life. You can still do all the things you love in summer, you just need to support your gut at the same time.
Dietary changes are important—but not always easy. That’s why supplements make a big difference. Simply taking a probiotic supplement like Manna Liposomal Pre+Probiotic has been found to restore the gut microbiome and improve a wide range of gut issues [6]. This may help counter the effects of travel, unhealthy foods and alcohol.
If you’re looking to lose weight and curb cravings, supplements like Manna Lipo Lean and Blood Sugar Complex support a strong metabolism. This keeps your digestive system chugging along—and burning a few extra calories doesn’t hurt either!
Along with nutrition, it’s also important to prioritize sleep, movement and relaxation. Overdoing it in general is typically not good for your gut. So, if you bring balance to your summertime activities, your gut will follow.
FAQ
Summer habits—like eating more sugar, drinking alcohol, traveling, and staying up late—can throw your gut out of balance. Heat, dehydration, irregular routines, and social stress can also irritate your digestive system, leading to bloating, aches, and fatigue. These changes disrupt your gut microbiome and can slow down digestion.
To support your gut, nourish your microbiome with probiotics and prebiotics, stay hydrated, avoid eating too late, and get enough rest. Walking after meals and managing stress can also help. Adding supplements like Manna Liposomal Pre+Probiotic can make it easier to maintain gut health even when your routine changes.
Probiotics are beneficial bacteria that support a healthy gut. Prebiotics are fibers that feed these good bacteria. Together, they promote microbial balance and better digestion. Foods like yogurt and garlic provide these, but supplements like Manna Liposomal Pre+Probiotic deliver both in one travel-friendly packet.
Yes! When your blood sugar spikes after consuming sugar or refined carbs, it can lead to water retention, bloating, and cravings for more unhealthy food. Stable blood sugar supports smoother digestion and fewer cravings. Manna Blood Sugar Complex can help keep glucose levels steady and reduce sugar-related digestive discomfort.
Lipo Lean is a thermogenic supplement that supports your metabolism and helps your body break down fat. A stronger metabolism improves digestion and helps you feel lighter and more energized, especially after large meals or during periods of low activity in hot weather.
The Slim Fit Bundle includes Liposomal Pre+Probiotic, Blood Sugar Complex, and Lipo Lean. Together, these supplements target gut balance, metabolic support, and blood sugar regulation. It’s designed to help you feel less bloated, reduce cravings, and enjoy summer while supporting your digestive and overall health.
Sources:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6378497/
- https://www.biocodexmicrobiotainstitute.com/en/travel-can-disrupt-your-gut-not-for-long
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11737230/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10253795/
- https://www.news-medical.net/health/Walking-After-Meals-Small-Habit-Big-Metabolic-Gains.aspx
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3539293/
