Summer-proof your gut!

Summer is often a season spent enjoying BBQs, festivals, days out, and afternoons in beer gardens. However, it can feel a bit unpredictable for people living with digestive conditions. Changes in routine, different foods and warmer weather can all affect how your gut behaves. With a bit of planning, you can still enjoy summer while looking after your gut. 

BBQs 

The biggest risk at a BBQ is food poisoning, also known as gastroenteritis, caused by harmful microbes. The good news is that there is a gut-friendly way to barbecue! It’s all about how you prepare, cook, and serve your food safely.  

Keep your gut safe by following a few steps: 

Before you cook:

• Wash your hands with soap and water. 
• Defrost food properly so it cooks thoroughly.
• Do not wash raw meat, such as chicken, as this can spread bacteria.

While handling meat: 

• Avoid cross-contaminating foods by keeping raw meat juices away from foods that may be eaten raw, like salads.
• Use separate utensils for raw and cooked foods.
• Wash your hands after handling raw meat.

Cooking and serving: 

• Cook food thoroughly.
• Keep food covered until serving. 

Sticking to foods you know agree with you or bringing something you feel comfortable eating can also help you feel more relaxed and enjoy yourself. 

Festivals and days out: 

Festivals, concerts and outdoor events can be highlights of the summer, but busy venues and unfamiliar surroundings can bring challenges. 

Toilet access and long queues are often a concern. Checking the event map in advance and locating toilet facilities, including accessible toilets, can help you plan your day with confidence. Some festivals allow you to apply for additional accessible facilities once you have purchased a standard ticket, so it’s worth checking their guidance. 

Our ‘Can’t Wait’ cards are designed for anyone with a digestive condition who needs to use a toilet urgently. The card discreetly explains that you have a medical need to use the facilities, supporting conversations with staff at events and venues.  You can order your free card via our online shop. Please note, our cards do not guarantee urgent access to a toilet but can help.

Packing a small essentials kit can also make a big difference. Bring any medications you may need, snacks that suit you, wipes or hand sanitisers, and anything else that helps you feel prepared.  

Hot weather, long days on your feet and plenty of dancing can increase the risk of dehydration, so don’t forget to take a refillable water bottle and use hydration stations throughout the day. 

Alcohol and your gut 

Alcohol can irritate the gut and worsen digestive symptoms. Fizzy and sugary drinks such as certain mixers may cause bloating for some people too. 

The NHS advises that you should not regularly drink more than 14 units of alcohol a week, spread across several days. That is equivalent to around six pints of average-strength beer or six glasses of lower-strength wine. 

If you choose to drink, pacing yourself can help. Alternating alcoholic drinks with water helps with hydration, especially in hot weather. Drinking alongside food rather than on an empty stomach may feel easier on your gut. You might find lower alcohol or non-alcoholic options or smaller servings easier on your gut too.  

Remember to listen to your body. It’s okay to stop when you have had enough or to choose not to drink at all. Summer socialising is about connection and not what’s in your glass. 

More information on alcohol and the digestive system can be found here.

Enjoy summer your way! 

Summer doesn’t look the same for everyone. Planning around your needs or choosing what feels right for your body is part of looking after your health. 

Taking breaks, leaving early or planning around what your body needs is not missing out. It is making summer work for you. Let’s summer-proof our guts and make the most of everything this season brings! 

We’re here for you

Guts UK is the national charity for the digestive system. We provide information and support on more than 40 digestive conditions and symptoms, as well as health and lifestyle.

Our hopes for the future are big. Imagine a world where digestive conditions are better understood, better treated and everyone who lives with one gets the support they need.

If you are struggling with your guts and need someone to talk to, please know that Guts UK is in your corner.

Need information and support right now?

If you’re affected by digestive conditions or symptoms and don’t know where to turn, you can contact our Helpline on 0300 102 4887 or complete our online enquiry form.