As the UK prepares for another intense heatwave with temperatures soaring above 30°C—reaching up to 34°C in some areas—many are searching for ways to beat the heat. While fans and hydration are common essentials, gut health expert Tim Spector suggests that some foods in your fridge might be just as vital for coping with hot weather.
Tim Spector, a specialist in gut health from ZOE, explains that our gut plays a crucial role in how our bodies handle physical stress like heat. “When the temperature rises, the body is under more strain, making hydration critical for digestion, circulation, and regulating body temperature,” he notes.
Dehydration can slow digestion, irritate the gut, and disrupt the balance of gut microbes. This may lead to bloating, discomfort, or sluggishness—common complaints during heatwaves. While a healthy gut doesn’t prevent the effects of heat entirely, certain foods can ease the burden.
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Spector recommends focusing on water-rich, plant-based foods that hydrate and nourish the gut microbiome. “Foods like watermelon, cucumber, berries, tomatoes, citrus fruits, lettuce, and leafy greens help with hydration and provide fibre, minerals, and polyphenols that feed gut microbes,” he advises. He also highlights the benefits of fermented foods like live yoghurt or kefir, which support a healthy microbiome.
During hot weather, Tim suggests opting for lighter meals abundant in plants, avoiding heavy, rich, or ultra-processed foods that may cause sluggishness. He recommends consuming these foods consistently throughout the day: a breakfast of live yoghurt with berries, nuts and seeds, or overnight oats with fruit; water-rich snacks such as melon, cucumber, tomatoes, or berries during the day; and lunches and dinners filled with vegetables, beans, lentils, whole grains, herbs, and olive oil.
Supporting Tim’s advice, gastrointestinal surgeon Mr. Antonios Athanasiou from Nuffield Health echoes the importance of high-water-content fruits and vegetables for hydration. He adds that avoiding greasy or heavy meals is key during hot spells since they can be difficult to digest. Like Tim, he also recommends probiotic-rich foods like yoghurt to maintain gut health.
In summary, staying cool during a heatwave is about more than just drinking water—it’s about nourishing your gut with hydrating, fibre-rich, and probiotic foods to help your body cope better with the heat.