Because summer is for joy - not for cancelling plans because your stomach feels like a balloon

We’ve all been there. You put on your favourite summer outfit, feeling ready for the day, then bloating hits. Suddenly, your body feels heavy, your waistband tight, and your confidence plummets. Instead of grabbing an iced latte and meeting friends, you’re curled up on the sofa wondering what you ate to make you feel this way.

This summer, we’re calling time on that. Hot Gut Summer isn’t about weight loss. It’s about feeling comfortable and confident - free from the digestive symptoms that can hijack your mood and your plans.

Bloating is one of the most common digestive problems, affecting around 16–30% of adults (World Journal of Gastroenterology). It’s not just uncomfortable - it can impact your energy, social life, and mental wellbeing. But the good news? There’s plenty you can do to support your digestive health and feel good in your body again.

Hot Gut Summer Cheat Sheet

Feel good, beat the bloat, and get back to living.

Why bloating happens:

• Imbalance in gut bacteria, stress, or fast eating.
• Certain foods (onions, fizzy drinks, excess caffeine) can trigger it.
• Mindset matters: stress can slow digestion.

Quick steps for a comfortable gut:

• Eat slowly and mindfully (chew well, pause between bites).
• Sip peppermint or green tea after meals.
• Add fibre and prebiotics gradually.
• Include probiotic foods (yoghurt, kefir, kimchi) if tolerated.
• Choose gut‑friendly snacks (Boundless, Soulel, Indi Gut Bar).
• Take a few deep breaths before eating to calm digestion.

What to avoid (or limit):

• Eating in a rush or while distracted.
• Overdoing caffeine or fizzy drinks.
• Going heavy on raw onions or cruciferous veg.
• Skipping meals or eating erratically.

Result: Less discomfort, more energy, more confidence.

(For a deeper dive, keep scrolling…)

Why Bloating Happens (and Why It’s Not Just About Food)

Bloating often comes from a combination of factors: gut bacteria imbalance, digestive conditions like Irritable Bowel Syndrome (IBS), stress, or even how quickly you’re eating.

Your gut is home to trillions of live bacteria - collectively called the gut microbiome - which play a vital role in breaking down food, supporting your immune system, and even influencing your mood (via the gut-brain axis). When this delicate balance is disrupted, you may experience symptoms like stomach pain, gas, constipation, or reflux.

Certain foods can also be culprits: sweet fizzy drinks, processed snacks, sugar alcohols, or large amounts of cruciferous vegetables if your gut is already sensitive. Even healthy foods can trigger bloating for some, like fermented foods or dairy products if you’re lactose intolerant.

The takeaway? Bloating isn’t about “bad” foods, or needing to eat less - it’s often about how and what you eat, your overall gut health, and even how stressed you are when you eat. Understanding your digestive health and learning to recognise potential triggers is a powerful first step to feeling better.

Gut Health Tips to Keep You Comfortable This Summer

1. Chew Slowly and Ditch the Rush

Many digestive symptoms start before food even hits your stomach. When you eat too quickly, you swallow excess air, which can contribute to bloating. Chewing thoroughly not only reduces air intake but gives digestive enzymes in your saliva time to start breaking down food.

Practical tip: Put your fork down between bites, breathe, and give yourself at least 20 minutes for meals. Eating in a calm environment can improve both digestion and how your body processes nutrients.

2. Drinking Peppermint Tea for a Calmer Gut

When it comes to soothing stomach discomfort, drinking peppermint tea is one of the easiest (and tastiest) gut health tips. Peppermint leaves contain menthol, which has a mild antispasmodic effect, helping to relax the muscles of your digestive tract. Studies suggest peppermint oil may help ease symptoms of digestive conditions like IBS and reduce stomach pain.

If you experience gastroesophageal reflux disease (GERD), opt for spearmint or chamomile instead, as peppermint may aggravate reflux in sensitive individuals.

Bonus: Peppermint tea is caffeine-free, hydrating, and doubles as a calming ritual after meals. It’s one of those gentle remedies that supports overall health and digestion.

3. Choose Gut-Friendly Drinks

Your hydration habits matter. Fizzy drinks (even sparkling water) can trap gas in your stomach. Swap them for plenty of still water or green tea for its powerful gut health benefits.

Green tea is packed with anti-inflammatory antioxidants that help reduce inflammation in the digestive tract and support your gut microbiome. Its potential health benefits go beyond digestion too - some studies suggest green tea may help regulate blood sugar and improve focus.

Tip: Enjoy green tea between meals to help digestion without interfering with nutrient absorption.

4. Load Your Plate With More Fibre and Prebiotics

Fibre is one of the best gut health tips for a happy digestive system. A diet rich in fibre feeds your friendly bacteria, producing short-chain fatty acids (SCFAs) that reduce inflammation and support regularity.

Focus on foods like oats, bananas, onions, garlic, and artichokes. These act as prebiotics, feeding your beneficial microbes and improving overall gut balance.

But go slow. Adding too much fibre too quickly can lead to gas, bloating, and adverse reactions. Increase gradually and drink plenty of water - hot water or cold, both count - to help it move through your system.

Tip: If you have IBS or are following a low FODMAP diet - try to avoid raw onion completely as this can actually worsen symptoms of bloating!

5. Try Fermented Foods (If Your Gut Likes Them)

Fermented foods like kefir, kimchi, sauerkraut, miso, and live yoghurt are rich in live bacteria and enzymes that support your digestive health. They help populate your gut with friendly bacteria and can improve digestion over time.

That said, not everyone responds the same way. Again, If you have digestive conditions like IBS, large amounts of fermented foods may trigger discomfort. Start small, observe how your body reacts, and adjust as needed.

Incorporating fermented foods mindfully can be one of the most natural and delicious gut health tips for long-term wellbeing.

6. Snack Smart With Gut-Friendly Options

Snacks can support - or sabotage - your gut health. Skip the ultra-processed snacks high in refined sugar and opt for these instead:

• Greek yogurt: Rich in protein, calcium, and live bacteria, with high nutritional value and digestive benefits.
• Fresh fruit: Choose fibre-rich, hydrating options like berries, kiwi, and melon.
• Healthy fats: Almonds, walnuts, and avocado help slow digestion and keep you satisfied.
• Healthy snacks: try Boundelss, Soulel, or Indi Gut Bar - gut-friendly, stress-aware bites designed to keep both your digestion and mood in balance.

Greek yogurt in particular has a great nutritional profile, offering protein, vitamins, and minerals that support energy levels and overall health. It’s a snack that does more than just fill you up.

7. Use Supplements When Your Gut Needs Backup

Sometimes, even with a balanced diet, your gut needs a little help. Consider supplements that support digestion and gut health:

• Probiotics: Help balance live bacteria in your gut
• Digestive enzymes: Assist in breaking down proteins and fats
• Magnesium: Relieves constipation and promotes muscle relaxation
• Ginger: Helps with nausea and stomach comfort
• Gut-immune blends: Support overall resilience and digestion

These supplements offer potential health benefits for those dealing with occasional digestive problems or looking to support their gut during periods of stress or change.

What to Avoid (or at Least Keep in Check)

• Excess caffeine: Can irritate your stomach lining and worsen symptoms of reflux or anxiety.
• Sugar alcohols: Found in sugar-free gums and "diet" snacks, these can lead to gas and bloating.
• Large amounts of high-fat or fried foods: Slow digestion and may increase discomfort.
• Salty foods: Promote water retention, adding to bloating and that “puffy” feeling.

Explore Chill.com’s gut-friendly picks:

• Revive Probiotic Drink: Liquid probiotic with 15 strains and traditional herbs like Slippery Elm and Turmeric. Supports digestive health, gut mobility, and skin. Superior absorption with a low pH to survive stomach acid.
• NutriGreens Gummies: Sugar-free gummies packed with 22+ plant superfoods, probiotics, and vitamins for digestion, immunity, and energy.
• Bimuno Original Prebiotic Supplement: Prebiotic powder with GOS to promote beneficial bacteria growth and reduce bloating. Flavourless and easy to add to foods or drinks.
• Probio7 Boulardii Max: Capsules with beneficial yeast strain Saccharomyces boulardii to restore gut balance, ideal during antibiotics or travel. Gluten-free and vegan.
• 01 Restore: Synbiotic capsules with 30 billion CFUs of 8 Lactobacillus and Bifidobacterium strains, plus prebiotics. Award-winning gut balance support without fillers.
• Probio7 Professionals AB21: Probiotic supporting the gut-lung axis with 2 billion live bacteria and vitamin D3. Supports respiratory and immune health, gluten-free and vegan.
• Body Biotics: Soil-based organisms (SBOs) with 8 resilient strains to boost gut diversity and balance. Designed to survive digestion and enhance intestinal health.
• Cherry & Blackberry CBD Kombucha: Sparkling kombucha with live cultures, real fruit, and 15mg CBD. Naturally low in sugar and calories, crafted to relax and support gut health.

Gut Health and Mental Health: Why It’s All Connected

Your gut and brain are deeply linked through the gut-brain axis. Stress, anxiety, and poor sleep can all worsen digestive symptoms and flare-ups of conditions like IBS.

One of the most underrated gut health tips? Creating a calm, relaxing eating environment. Take a few deep breaths before meals, avoid eating while stressed, and make time to rest - it all supports better digestion and overall health.

When we’re in a stressed state, our bodies prioritise survival over digestion. That means less stomach acid, reduced enzyme production, and slower gut motility - all of which can lead to bloating, discomfort, or food not being properly absorbed. On the other hand, eating in a relaxed state activates the parasympathetic nervous system, also known as “rest and digest” mode. It’s a simple but powerful way to support both gut function and mental wellbeing. Over time, these small habits can help rebalance the gut-brain axis, reduce flare-ups, and bring more calm into your daily routine - right from your plate.

Understanding Probiotics: How Beneficial Gut Bacteria Support Your Digestive Health

Probiotics are live beneficial bacteria that help maintain a healthy balance of microbes in your gut. These friendly bacteria play a crucial role in supporting digestion, nutrient absorption, and overall gut health. Many probiotic-rich foods, such as yogurt and kefir, owe their gut-friendly properties to the fermentation process, which encourages the growth of these beneficial bacteria.

If you’re not a fan of strong flavors, you might prefer probiotic options with a mild flavor, like those made from spearmint leaves or naturally fermented dairy products. Incorporating probiotics into your diet can contribute to improved nutrition by enhancing the breakdown and assimilation of key nutrients. Supporting your beneficial gut bacteria with probiotics is a natural way to keep your digestive system balanced and resilient.

The Research

Gut health isn’t just a wellness trend - it’s backed by solid science. Studies have shown that the gut-brain axis plays a key role in regulating mood, digestion, and even immune response.

According to a 2020 review in Frontiers in Psychiatry, gut microbiota can influence mental health through neuroactive compounds like serotonin and GABA, both produced in part by gut bacteria. Another study published in the World Journal of Gastroenterology found that 16–30% of adults regularly experience bloating, often linked to stress, gut dysbiosis, or poor eating habits. Research also supports the use of probiotics and prebiotics to improve digestion and reduce symptoms of IBS (Ford et al., 2018, American Journal of Gastroenterology).

The takeaway? A healthier gut can lead to better digestion, improved mood, and more energy - exactly what you want for a bloat-free summer.

The Hot Gut Summer Mindset: Comfort Over Perfection

This isn’t about dieting or changing your body size. It’s about feeling good in your body - not stuck in it. That means:

• Wearing what feels good today
• Choosing foods that energise, not deplete you
• Supporting your digestive health so you can live fully, without stress over symptoms

Your digestion affects everything from mood to energy to how you show up in the world. Prioritising gut health is one of the best acts of self-care you can give yourself.

Final Thoughts

Bloating happens to everyone. It’s normal, but it doesn’t have to run your summer. With a few intentional changes - eating more fibre, drinking peppermint tea, incorporating fermented foods, choosing gut-supportive snacks, and taking supplements when needed - you can feel lighter, more confident, and comfortable in your own skin. But most importantly listen to your gut (pun intended) and if it tells you that a certain ingredient isn't sitting right - believe it.

Hot Gut Summer isn’t about losing weight - it’s about gaining energy, ease, and the freedom to live without digestive drama.

Want to know more? Head to CHILL.com to explore our full gut health range - from probiotics to prebiotics and everything in between.