Summer Gut Survival Guide: IBS Management

Irritable Bowel Syndrome (IBS) impacts about 11% of people across the globe. This digestive condition is best categorized as a set of undesirable symptoms, like abdominal pain, diarrhea, constipation, bloating, gas, and cramping. Inevitably, this condition can leave you running to the toilet in less-than-ideal-situations. And, unfortunately, the summer heat can aggravate these IBS symptoms even more!

So, let’s talk about it! Why does IBS flare up in the summer? What should you do or avoid? What foods can help? Below, we take a closer look.

Why Is My IBS Worse in Summer?

This can be attributed to several factors, including:

• Changes in diet, such as increased consumption of trigger foods like ice cream and barbecue
• Dehydration due to higher temperatures
• Stress from altered routines and travel
• The effect of heat on gut motility (An increased body temperature can accelerate the speed in which food moves through the digestive tract.)

Additionally, summer activities often disrupt regular eating patterns and sleep schedules, which can exacerbate IBS symptoms. But luckily, understanding these seasonal influences can help individuals better manage their condition during the warmer months. So, what should you know?

Managing IBS in the Summer Heat 

Here are some things to keep in mind as you navigate IBS throughout the summer months:

• Stay hydrated: Drink plenty of water throughout the day to prevent dehydration, which can worsen IBS symptoms.
• Choose cooler foods: Opt for light, easily digestible meals like salads, smoothies, and chilled soups (more on this below).
• Be mindful of trigger foods: Avoid common summer triggers like spicy barbecue sauces, excessive dairy (ice cream), and carbonated drinks.
• Manage stress: Practice relaxation techniques like deep breathing or meditation, especially before meals.
• Exercise wisely: Engage in low-impact activities during cooler parts of the day to avoid heat stress.
• Use cooling techniques: Try cool compresses on your abdomen if you feel uncomfortable.
• Maintain sleep hygiene: Ensure your sleeping area is cool and comfortable to promote good rest.
• Plan ahead when traveling: Bring IBS-friendly snacks and medications when away from home.

Evaluating Your Diet

IBS triggers can vary from person to person. Thus, it’s important to pay attention to your own body’s reactions. It may also help to keep a record, such as a food diary, to identify your specific triggers. From there, you can plan accordingly.

Generally, some of the worst foods for IBS include:

• High-fat foods (Fried foods and creamy sauces)
• Spicy foods (Hot sauces and overly spiced barbecue dishes)
• Caffeine and alcohol (Both can stimulate the gut and cause dehydration)
• Carbonated drinks (Sodas and sparkling waters can increase bloating)
• High-FODMAP fruits (Watermelon, especially in large quantities,, apples, and stone fruits)
• Dairy (Ice cream and milkshakes)
• Artificial sweeteners (Often found in “sugar-free” summer treats)

In contrast, some of the best foods for IBS include:

• Low-FODMAP fruits (Berries, grapes, cantaloupe, and kiwi)
• Herbs (Peppermint and ginger, which can be enjoyed as a nice, refreshing iced tea)
• Cooler vegetables (Cucumbers, lettuce, and zucchini)
• Lean proteins (Grilled chicken, fish, and tofu)
• Hydrating foods (berries and coconut water)
• Probiotic-rich foods (Greek Yogurt, Pickles, kefir) 

In fact, research shows probiotics can reduce the severity of IBS symptoms, making them a worthwhile avenue to explore. This is largely because probiotics help replenish the “good” bacteria in your gut, which support smooth digestion.

And you can even obtain these probiotics in supplement form! So, if yogurt doesn’t exactly sit well… you might want to try Life Nutrition’s Advanced Probiotics or Kids Probiotics. Other supplements that may further support your gut include Men’s Everyday Complete,  Women’s Everyday Complete,  Algae Calcium,  深海魚油, and  Liver Detox.

However, remember, supplements can’t replace the foundations, such as a balanced diet where you are mindful of your specific triggers. At the same time, supplements offer an insurance policy—one that may come in handy, especially during vacations or summer getaways!