Why Is My Stomach So Bloated in Summer? (+ How to Beat the Heat Bloat)

Written By Kimberley Tang

“Bloated stomach in summer?” is a phrase that spikes every year as UK women Google things like why am I so bloated I look pregnant after a weekend of Pimms, BBQs and British sun.

Imagine this. You’re living your best life, enjoying the sunset on the Amalfi coast in a cute linen dress, a chilled glass of rosé in hand… when suddenly your belly feels like it’s doubled in size. Ring any bells?

You know you’re not pregnant and you thought you were eating ‘clean’, so what’s going? “Summer bloating” spikes on Google every single year. The hot weather, holiday travel, cheeky cocktails and the free continental breakfast buffets at the hotel - it’s a perfect storm for a puffy stomach. But why is bloating worse in summer? And more importantly, how can you feel lighter without becoming a Debbie downer and living a summer with zero joy? 

Let’s decode the science behind seasonal bloat and how to enjoy your summer without reaching for the elasticated waistband.

Why Do We Bloat More in Summer?

Can hot weather cause bloating? Absolutely. When the sun’s out but your gut’s throwing a tantrum, here’s what could be going on:

  1. Heat slows digestion

    Warm temperatures dilate blood vessels and divert blood flow away from your gut. The result? Sluggish digestion and that heavy, “ugh” feeling after your meal.

  2. Dehydration triggers water retention

    Not drinking enough water (or only sipping rosé - no judgement here!) can make your body cling onto every drop. Hello bloated belly, especially around your midsection.

  3. Alcohol irritates the gut

    G&Ts, prosecco, sugary spritzes - they feed bad bacteria and inflame your digestive lining. That combo = bloating and gas.

  4. Travel throws your gut off

    Long car journeys to Cornwall, catching red-eye Ryanair flights to Greece, and airport meal deals at W H Smiths all disrupt your microbiome and digestion. Jet lag doesn’t help either.

One of our NOA customers said:

“I used to think summer bloat was just part of the deal. Like, spritz = swollen belly. I once packed two sizes of trousers for a weekend away because I knew my gut would kick off mid-holiday. But when I started listening to my body (and supporting it), everything changed. This summer I’m looking forward to enjoying Aperol, sun and snacks - without turning into an inflated human balloon.

The Sneaky Summer Foods That Trigger Bloating

Some classic warm-weather foods can actually make bloating worse, especially if your digestion is already sensitive:

  • Fizzy drinks (yes, even the posh sparkling water)

  • Ice cream and Mr Whippy (lactose can be tricky to digest in heat)

  • Salty snacks (looking at you Thai Sensations crisps and picnic olives)

  • Giant raw salads (high fibre = hard work for a sluggish gut)

  • Boozy cocktails (alcohol + mixers = bloat city)

Even the healthy stuff - like your green juice or raw veg - can backfire if your digestion isn’t firing on all cylinders.

How to Beat Summer Bloating (Without Giving Up Fun)

Here’s your realistic, science-backed plan:

Hydrate smarter, not harder
Sip water with electrolytes from a brand like Humantra, Sult, LMNT, IQ Mix, Elete or Kiki Health. Add cucumber, mint or a pinch of sea salt to help absorption. Herbal teas (peppermint, fennel, nettle) can help too.

Support digestion before meals
Try 1 tsp apple cider vinegar in warm water before food, or eat a handful of rocket leaf or radicchio to trigger stomach acid production. Do this before 1 meal a day. 

Use magnesium - your anti-bloating bestie
Magnesium citrate for bloating is especially helpful if constipation or sluggish digestion is your main issue. Magnesium glycinate is better for period bloating relief and nervous system calm.

Gentle movement after meals
Go for a walk post-meal, or do five minutes of light stretching. It’s not about workouts, it’s about getting your digestive system moving.

Cycle-sync your nutrition
Bloating peaks before your period. If you’re in your luteal phase, swap raw foods for gently cooked meals, reduce salt, and increase magnesium.

Travel like a bloat pro
Flying? Pack:

Build a Daily Anti-Bloat Routine

Keep your gut on side with this gentle rhythm:

Morning

  • Warm water with lemon or ACV

  • Protein-rich breakfast (think eggs, oats + seeds, or tofu scramble)

  • Skip the cold smoothie on an empty stomach

  • Eat breakfast away from distractions

Afternoon

  • Balanced lunch with cooked veg, protein and healthy fats. Eat it slowly and mindfully. 

  • 10-minute stroll after eating
    Hydration top-up with herbal tea or infused water

Evening

  • Avoid fizzy mixers or heavy carbs right before bed

  • Take magnesium (glycinate or citrate depending on symptoms)

  • Light stretching, breathwork, or a slow walk

Alcohol + Bloating: Let’s Talk

Alcohol is a common bloating culprit, especially in summer. It inflames your gut, adds sugar and carbonation, and disrupts digestion and sleep.

How to Drink Smarter (Without Going Sober)

  • Alternate alcoholic drinks with still or sparkling water

  • Choose wine spritzers or spirits with soda and fresh lime

  • Eat beforehand which can as a buffer for your gut

  • Avoid fizzy mixers and sweet cocktails

  • Take magnesium and hydrate before bed

Wondering how to get rid of bloating after a holiday? Focus on hydration, gentle fibre (think cooked veg not raw salads), and magnesium support to reset your gut post-travel.

Megan’s favourite summer holiday hack: It isn’t sexy, but a good walk is my hack for beating the bloat on holiday. It is a great way to explore the local area, stabilise blood sugar levels and promote digestion. 

The Nervous System–Bloat Connection: Why Your Gut Feels Everything

We talk a lot about digestion, hormones, and food, but there’s another key player in the bloating game, and it doesn’t get nearly enough airtime: your nervous system.

Many women describe their symptoms as looking six months pregnant after dinner. If that’s you, your nervous system likely needs support, not another restrictive food rule.

Summer might seem like the season of rest and play, but it’s also often the season of doing the most. You’re booking back-to-back weekends, ferrying kids around, trying to “relax” while also squeezing into beachwear and keeping everyone fed and alive on holiday. Your nervous system? She's about to lose her tether!

Here’s the deal: your gut and nervous system are deeply connected. In fact, your gut has its own nervous system (the enteric nervous system) and a direct hotline to your brain via the vagus nerve. When you’re stressed, even low-level stressed, like rushing through Gatwick at 6am or panicking about packing, your body diverts energy away from digestion and into fight-or-flight mode.

What that looks like in real life:

  • You skip breakfast before your early flight, then feel ravenous and gassy by noon

  • You’re trying to “eat light” by the pool but feel bloated after every salad

  • You’re running on little sleep, caffeine, Aperol and adrenaline  and wondering why your stomach’s in knots

It’s not just what you’re eating. It’s how you’re feeling when you eat.

Signs your nervous system might be behind your summer bloating:

  • You feel more bloated when you’re anxious, even if you eat the same foods

  • Your digestion feels slower or more reactive on busy days

  • You regularly forget to chew properly or eat while distracted

  • You feel wired-but-tired in the evenings, with a tight belly to match

How to calm your gut through your nervous system:

1. Breathe before meals
Take 3–5 slow breaths before eating. Yes, even if you’re surrounded by toddlers or distracted by group chat notifications. This small pause helps shift your body into “rest and digest” mode, which supports better enzyme release and gut motility.

2. Stop rushing meals
Your gut can’t multitask. Eat sitting down, ideally tech-free, and try chewing your food until it feels like soup. We know, it’s not glamorous, but neither is being doubled over in bloated agony at the beach.

3. Try vagus nerve support
The vagus nerve helps regulate digestion and inflammation. You can stimulate it through cold water splashes on your face, humming, gargling, or gentle breathwork. These small practices can tone the vagus nerve and reduce gut sensitivity over time.

4. Create a calming evening routine
Dim the lights. Swap your last scroll for peppermint tea. Use magnesium spray on your feet or shoulders to support relaxation. A calmer nervous system = a calmer gut.

Katie from our team tells us about her experience of bloating:

“I used to think bloating was all about food. But it wasn’t until I started taking evening walks, switching off my phone, and doing 30 seconds of breathwork before dinner that I noticed a shift. Sometimes your gut doesn’t need a diet, it needs a deep breath.”

Recommended Supplements That Can Help With Summer Bloat

Our go-to supplement for water retention and summer bloating? Magnesium glycinate for calming PMS bloat, or magnesium citrate for shifting sluggish digestion after a heavy meal. If you’re looking for the best magnesium supplement in the UK, here’s our favourite at NOA.

Consider:

You’re Not Imagining It: Summer Bloat Is Real - and Fixable

Over 80% of UK women say their bloating has been brushed off by doctors. But you’re not being dramatic. Summer bloat isn’t just about overindulging, it’s your gut asking for support.

At NOA, we created the Empower Plan for exactly this. It’s a personalised wellness programme that includes at-home testing, nutrition guidance, and supplement advice, including support with magnesium, hormone health and digestion.

Want to feel like you again?
Explore The Empower Plan - built for women who are tired of guessing when it comes to health.

  • Heat, dehydration, alcohol, and slower digestion all play a role. Your gut just needs a bit more TLC in warm weather.

  • Cooked veg, ginger, bitter greens, fermented foods and magnesium-rich snacks (like pumpkin seeds or dark chocolate).

  • Hydrate properly, take digestive enzymes or probiotics, eat mindfully, and pack clothes that don’t dig in.

  • Magnesium glycinate is our go-to - gentle on the gut and effective for period-related water retention.

  • Yes. Cortisol can suppress digestion and increase puffiness. Prioritise rest and regulate your nervous system (walks, breathwork, sunlight).

  • This common bloating type often links to slow digestion, high histamine foods, or low stomach acid, not just overeating.

  • Yes, especially magnesium glycinate for PMS bloating, and magnesium citrate for constipation and digestive sluggishness.

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Kimberley Tang
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