Embracing Summer Food Without the Stress: A Guide to Digestion, Bloating, and Balance - By Karen Mitchell, Functional Nutrition Health Coach
For years, I found myself managing my social life around food. Whether it was deciding what to eat at an event or avoiding certain dishes or gatherings altogether, food often felt like the enemy. And it wasn’t just about what I ate—it was about when I could eat, how my body would react to what I fed it, and the gut discomfort that often followed.
It was especially tough during the summer months when impromptu potlucks, barbecues, and camping trips brought all the foods I shouldn’t eat to the shared table. I just wanted to be free to eat whatever, whenever I wanted. And I didn’t want to have to explain myself and my food choices to anyone. These days, it seems like everyone has unsolicited nutrition advice to give—often without the proper education in nutrition or an understanding of the human body.
If you can relate, I see you. I hear you.
As humans, food is essential to our survival, yet it can become a source of stress when it starts affecting our bodies in negative ways. Feeling bloated, anxious, or even embarrassed by digestive issues during social gatherings can make us withdraw from the things we love—like celebrating life with friends and family. And the fear of food can make sharing a meal with others feel almost debilitating.
But here's the good news: It doesn't have to be that way.
Summer is the perfect time to support your digestive system and embrace the bounty of fresh, seasonal foods. Right now, in Montana, we’re welcoming the bright, vibrant flavors of spring and early summer—garlic scapes, radishes, peas, scallions, leafy greens, and fresh herbs. As summer progresses, fruits like black berries, strawberries, and raspberries will soon be at their peak. And guess what? These foods, especially when eaten raw or lightly cooked, are easier on your digestive system compared to the heavier, denser cooked options we crave in the colder months.
One of the simplest ways to support digestion in the summer is to shift your mindset. Our relationship with food matters. The first step to digestion starts in the brain when we think good thoughts about food. This is especially important when food feels like the enemy because this subconsciously turns off digestion.
When you sit down to eat at a summer gathering, notice the thoughts running through your head. Are you dreading potential bloating or stomach cramps? Or can you flip the script and focus on enjoying the food in front of you? Chew slowly, savor each bite, and consider adding digestive support, like digestive enzymes or bitters, to help things move smoothly.
Summer meals are also a great time to watch your portions and savor what’s on your plate. Enjoy lighter meals of fresh foods and quality proteins.
Dehydration can slow digestion, so be sure to hydrate during these hot summer months. Try sun tea with cooling peppermint, or ginger. Or infuse cool water with cucumber, mint, and watermelon. Go easy on the ice to allow your body gentle hydration.
But food is only part of the picture. Stress plays a major role in digestion. If you're constantly on edge, your body won’t have the space to digest food properly. In summer’s warm temperatures and long days, many of us want to make the most of every minute—hiking, swimming, floating, biking, hammocking, and going to concerts. I get it—I tend to want to squeeze every drop of fun out of summer, too.
But it’s important to hit “pause” every so often and check your burnout meter. If you notice your energy waning, remember that summer is also a great time to sit, read a book, and rest. Your digestive system will thank you when you make space for relaxation, too.
Wishing you a joyful, gut-friendly summer. Remember: food doesn’t have to be a source of stress. With a little mindfulness and self-care, you can enjoy the best of what the season has to offer while feeling great inside and out.
Happy Summer!
Sun Tea with Peppermint and Lemon
Ingredients:
4-5 peppermint tea bags
1-2 slices of lemon (or more to taste)
Water
Honey or stevia (optional)
Instructions:
Fill a glass jar or pitcher with 4 cups of cold water.
Add the peppermint tea bags and lemon slices.
Place the jar outside in direct sunlight for about 3-4 hours. The longer it sits, the stronger the flavor.
Once brewed, remove the tea bags and stir in honey or stevia if desired.
Chill in the fridge or serve over ice for a refreshing, cooling drink.
Cucumber-Mint Water Infusion
Ingredients:
1 cucumber, thinly sliced
A few sprigs of fresh mint
4 cups of filtered water
Ice cubes (optional)
Instructions:
In a large pitcher, add the cucumber slices and fresh mint.
Pour in the filtered water.
Let sit for a few hours to fully infuse for maximum flavor.
Refrigerate for 1-2 hours to allow the flavors to infuse. Serve over ice for an extra refreshing kick.
You can experiment by adding other ingredients like ginger, berries, or lime to create your own twist!