Why Summer Makes My Stomach Weird: 5 Things People with IBS Know But Rarely Say

Summer is supposed to feel easy—sunshine, BBQs, road trips, and hanging out with friends. But if you live with IBS (Irritable Bowel Syndrome), the season can bring some not-so-fun surprises. You might catch yourself wondering, “Why does my stomach always feel worse in the summer?” The truth is, you’re not imagining it. Summer tends to shake up your routine, your diet, and your stress levels—and all of those can throw your digestive system off balance. So let’s talk about five things people with IBS quietly deal with during summer, and what you can do to make things feel a little easier.

First, let’s talk about the heat. When the weather gets hotter, your body loses more water. Dehydration can slow down digestion, which might lead to bloating, constipation, or stomach cramps. And when you try to cool off with drinks like iced coffee, soda, or alcohol—especially on an empty stomach—it can make things worse. Staying hydrated is key. Water helps keep your digestive system moving, and adding electrolytes can help too (just be sure to check labels for high FODMAP sweeteners like honey or high-fructose corn syrup). A good tip is to sip on a Low FODMAP smoothie made with berries, lactose-free yogurt, and ice. If you’re on the go, keep something easy and IBS-friendly in your bag, like Fody’s Blueberry Almond Snack Bars. They’re delicious, convenient, and made without high FODMAP ingredients like inulin, garlic, or dairy.

Another big challenge in summer? The food. It’s everywhere. From ice cream trucks to backyard grills, it’s easy to feel left out when everyone’s eating things you know your body can’t handle. Many summer favorites—like burgers with onion, potato salad with garlic, and desserts made with milk—are full of high FODMAP ingredients. One way to stay in control is to follow a Low FODMAP grocery list and prep ahead. Even better: bring your own dish! Fody's Pineapple BBQ Chicken Skewers, made with our IBS-friendly BBQ Sauce, is a cookout hit that doesn’t mess with your gut. Choosing lactose-free or plant-based ice cream, gluten-free buns, and onion-free marinades can help you stay comfortable while still enjoying the fun.

The third reason summer might upset your stomach is the change in routine. Maybe you’re sleeping in, skipping meals, eating late at night, or just on a completely different schedule than usual. Your digestive system loves routine—so when that routine disappears, symptoms can creep in. The good news? You don’t have to give up summer fun to stay on track. Try packing IBS-friendly snacks when you head out for the day. Eating at regular intervals—even small meals or snacks—can keep your digestion more balanced. And if you’re traveling, look up Low FODMAP grocery stores or restaurants before you go to avoid feeling stuck or hungry.

We also need to talk about food anxiety. Summer is full of social events—pool parties, barbecues, road trips, and nights out with friends. And while that sounds great, it can also bring a lot of stress for people with IBS. You might wonder if there will be anything you can eat, or worry about what will happen if you get symptoms in front of other people. That kind of stress can trigger your gut before you even take a bite. One helpful tip is to eat a safe, satisfying meal before you go out, so you’re not depending on whatever’s at the party. You can also bring a dish to share—like Fody's Greek Chickpea Salad with Feta made with our Garden Herb Dressing—so you know there’s at least one thing you can eat without worry. And remember: you don’t have to explain your food choices to anyone. Taking care of your body is not something to feel guilty about.

Lastly, here’s something most people with IBS know but rarely say: sometimes, you do everything “right” and still feel terrible. You avoid your trigger foods, stick to a Low FODMAP diet, stay hydrated—and your gut still acts up. That can feel frustrating, or even shameful. It’s easy to fall into a trap of thinking, “What did I do wrong?” But IBS doesn’t always make sense. Hormones, stress, travel, and even the weather can cause flare-ups. One of the best things you can do is be kind to yourself. Bad days happen, and they don’t mean you’ve failed. When your symptoms show up, have a “flare-up kit” ready. That could include comfy clothes, a heating pad, herbal tea, and easy, gut-friendly meals like Fody's Low FODMAP Lasagna Soup. Gentle food, rest, and self-compassion go a long way.

Summer with IBS might never be perfect, but it doesn’t have to be miserable. With some planning, a little flexibility, and support from IBS-friendly brands like Fody, you can enjoy more freedom and less worry.