Reach spoke to Tim Spector about gut health and heatwaves (Image: Getty)
The UK is set to experience temperatures above 30C once more this week. Just days after June’s heatwave, another scorcher is on the way with Brits up, with one region even hitting 34C.
With that in mind, many people will once again be digging for the fan or looking for hacks to try and keep themselves cool. However, should be they looking in the fridge instead? We’ve heard a lot about the importance of gut health and its influence over our health. So, could our gut health impact how we react to a heatwave and how can we optimise our gut health to optimise our response to hot weather?
Tim Spector is an expert in gut health (Image: Getty)
To find out, we spoke to ZOE’s gut health expert Tim Spector to find out more. He told us that, yes, gut health could potentially play a role in how we respond to the stresses of hot weather.
He said: “Gut health can play an important role in how well we cope with physical stress, which includes heat. When temperatures rise, the body is under more strain, and hydration becomes even more important for digestion, circulation, and temperature regulation.
“If you’re dehydrated, your digestion can slow down, your gut can become more sensitive, and your gut microbes may be affected, too. For some people, that can mean more bloating, discomfort, or sluggishness during hot weather.”
Although he said a healthy gut wouldn’t make one immune to the effects of hot weather, he said there were foods we could eat to make our lives easier.
Specifically, water-rich plants are the perfect place to start during a heatwave. Tim named the likes of watermelon, cucumber, berries, tomatoes, citrus fruits, lettuce, and leafy greens as the types of food to incorporate into your meals. He explained: “They help with hydration, but they also provide fibre, minerals, and polyphenols, which feed the gut microbes. Fermented foods, such as live yoghurt or kefir, can also be helpful for supporting the microbiome.
“And in hot weather, I’d generally choose lighter meals with plenty of plants over heavy, rich, ultra-processed foods, which can make people feel more sluggish.”
Tim Spector recommended water rich plants (stock) (Image: Getty)
As to when we should eat them, Tim added: “The best approach is to eat these foods consistently throughout the day, rather than waiting until you feel overheated or dehydrated. A good breakfast could be live yoghurt or kefir with berries, nuts, and seeds, or overnight oats with fruit. During the day, water-rich snacks like melon, cucumber, tomatoes, or berries can help maintain fluid intake.
“At lunch and dinner, lighter meals with plenty of vegetables, beans, lentils, whole grains, herbs, and olive oil are usually preferable to heavy meals.”
As well as speaking to Tim, we also spoke to gastrointestinal surgeon at Nuffield Health Mr Antonios Athanasiou. His comments on what we should eat echoed that of Tim’s.
He said: “There are. Fruit and vegetables with a high water content, such as watermelon, cucumber, tomatoes, oranges and strawberries, can all help with hydration as part of a healthy diet. I would also suggest avoiding very heavy or greasy meals during hot weather, as they tend to make people feel more sluggish and can be harder to digest. Foods like yoghurt, which contain natural probiotics, may also be beneficial for maintaining good gut health.”
