Adapted from VA.gov’s “Promoting a Healthy Microbiome with Food and Probiotics”

When the temperatures climb, many people notice their digestion feels sluggish. You might have less appetite, get bloated more easily, or just feel like your stomach is unsettled. One way to feel better is by supporting the healthy bacteria that live in your gut. These “good” bacteria help you break down food, absorb nutrients, and keep your immune system strong.

Feed the Good Bacteria with Fiber

The most important food for healthy gut bacteria is fiber.

You can find fiber in:

• Fruits (bananas, berries)

• Vegetables (asparagus, carrots)

• Beans

• Whole grains (oatmeal, brown rice)

Most people don’t get enough. A quick tip: check the food label. Divide total carbs by fiber. If the number is under 10, it’s a good choice — under 5 is even better.

Go Easy on Red Meat

Red meat and animal fat (bacon, sausage, burgers) can create harmful byproducts in your gut. These are linked to heart disease and other health issues. You don’t have to give up meat completely, but eating more plant-based meals — especially in hot weather when heavy meals feel less appealing — can help your digestion and overall health.

Try Fermented Foods

Fermented foods naturally contain healthy bacteria called probiotics, which can help balance your gut and support digestion. Good options include:

• Yogurt with live cultures

• Kefir (a yogurt-like drink)

• Sauerkraut (refrigerated varieties)

• Pickles (naturally fermented, not vinegar-based)

Look for packaging that says “contains live cultures” or “active cultures.”

What About Supplements?

Probiotic supplements are available, but quality varies. If you decide to take one, look for a combination of Lactobacillus and Bifidobacterium — the two most well-researched types. These may be especially helpful after taking antibiotics. Always check with your doctor before starting any new supplement.

For more healthy eating tips and tricks, visit VA.gov.