Tips and recipes for a healthy gut in summer

With the heat, the humidity, swimming costumes that stay wet for hours and changes to our routines… comes a classic summer problem that nobody wants: intimate infections. Does this sound familiar? You’re not alone. According to SEGO, 75 per cent of women will experience at least one episode of symptomatic vulvovaginitis in their lifetime. The good news is that there’s plenty we can do to prevent them. And yes, that includes what we eat!

The vaginal microbiota: your best ally

The vagina has its own ecosystem: the vaginal microbiota. These ‘good’ bacteria protect your intimate area, maintain an acidic pH and prevent pathogens from running rampant. But summer — just like antibiotics, stress or a poor diet — can upset this balance, increasing the risk of thrush, bacterial vaginosis or urinary tract infections.

And bear in mind, the gut microbiota also plays a major role: over 70 per cent of our defences live in the gut. Looking after both is key.

How to look after your microbiota (and your intimate health)

Here are some simple, natural and easy-to-follow tips for this summer:

1. Eat more prebiotics and probiotics

Prebiotics feed the good bacteria. You’ll find them in foods such as:

• Garlic, onions, leeks, asparagus, artichokes

• Bananas, apples

• Pulses: chickpeas, lentils, beans

• Oats, buckwheat, barley

• Nuts: walnuts, almonds, pistachios

Probiotics, on the other hand, are beneficial live bacteria:

• Plain yoghurt

• Kefir

• Sauerkraut, kimchi, gherkins

• Miso, tempeh

• Kombucha (ideal served nice and chilled in summer)

2. Opt for vegetables and healthy fats

Fruit, vegetables, mushrooms, seeds, herbs and whole grains are your best friends. And for dressing? Extra virgin olive oil is best. Avoid ultra-processed foods, added sugars and trans fats.

3. Easy recipes for a healthy summer

Breakfasts that support your intimate and gut flora:

• Overnight oats: mix oats, plant-based milk, chia seeds and cinnamon. Leave in the fridge overnight and add fruit and nuts in the morning.

• Creamy porridge: just like the one above but served warm – ideal if you don’t fancy something cold.

• Colourful toast: wholemeal bread + avocado, fresh cheese, fruit, vegetables or even hummus.

What if you’re already experiencing discomfort?

If you’re already experiencing symptoms or are prone to infections, there are supplements containing specific probiotics, such as Vibioma, which help restore the balance of the vaginal microbiota in cases of thrush, vaginosis, post-antibiotic dysbiosis or cystitis.

This summer, look after your intimate health from the inside out. Your body will notice, your microbiota will too… and you’ll feel better!