Nutritionist Kyle Crowley shares 3 foods that reduce summer bloating and water retention—plus what to avoid to keep your gut healthy and happy.
Expert Shares Top Foods to Ease Bloating in Hot Weather
With summer temperatures rising across Canada, many people are struggling with bloating and discomfort. Nutritionist Kyle Crowley, Chief Product Officer at Protein Works, has revealed three foods that can help reduce water retention and support better digestion, right when we need it most.
Why Bloating Gets Worse in the Heat
Bloating tends to worsen during hot weather, Crowley explains, because of two main factors: hydration and diet shifts. “Our bodies retain water to protect against dehydration,” he said. “That extra fluid can leave us feeling puffier than usual.”
On top of that, fizzy drinks and high-sugar treats—popular go-to’s during summer—can upset the digestive system. The result: bloating, gas, and sluggish digestion.
Foods That Fight Bloating and Water Retention
Crowley highlights three natural remedies to keep bloating at bay:
- Yoghurt and Kefir: These fermented dairy products are rich in probiotics, which help balance gut bacteria. “Yoghurt and kefir are a spa day for your gut,” Crowley says. “They’re known to ease bloating and promote better digestion.”
- Ginger and Peppermint: This herbal duo is hailed for its digestive benefits. Ginger helps reduce gas and fermentation, while peppermint soothes the gut. “Together, they make a powerful debloating combination,” he added. A warm peppermint-ginger tea may be especially effective.
- High-Water-Content Foods: Think cucumbers, watermelon, and leafy greens. “These foods help you stay hydrated and flush out excess sodium, which is often behind bloating,” Crowley said.
What to Avoid to Stay Bloat-Free
To reduce bloating, Crowley warns against these common culprits:
- Carbonated and Alcoholic Beverages: “Fizzy drinks combine gas and liquid, creating that bloated feeling,” he explained. Adding alcohol can further irritate the gut lining.
- Ultra-Processed Foods: These are often loaded with sodium, which causes the body to retain water. “Processed snacks and sugary treats can also break down into gas-producing sugars,” he said.
- Dairy (for Some People): About 68% of the global population has some form of lactose intolerance. “Even though dairy is nutritious, many people can’t digest lactose, leading to gas and bloating,” Crowley noted. He recommends trying lactose-free or fermented options like yoghurt or hard cheeses.
A Gentle Approach to Digestive Health
Crowley’s message is clear: tackling bloating doesn’t mean sacrificing summer enjoyment. Simple swaps and conscious choices—like a ginger tea over soda or adding probiotic-rich foods—can support gut health without drastic changes.
“Bloating is your body’s way of communicating,” Crowley said. “The more you listen, the better you’ll feel—especially when the heat is on.”
