Your Gut-Healthy Summer Routine: Morning to Night IBS Habits

Summer is all about longer days, sunny skies, and getting outside. But when you’re living with IBS, all the fun can easily be interrupted by bloating, cramps, or gut discomfort—especially when routines get thrown off. Whether you’re traveling, socializing more, or just adjusting to warmer weather, your digestive system can feel the change. The good news? With a few simple habits, you can build a gut-healthy summer routine that supports your digestive health from morning to night.

Creating a daily schedule that supports your gut doesn’t have to be complicated. In fact, a solid routine is one of the best tools for managing IBS. From what you eat to how you move your body, every choice adds up. Here’s what a summer day could look like with IBS-friendly, Low FODMAP habits built in.

Morning: Wake Up & Support Digestion

Start your day with a big glass of water—hydration is key, especially in the heat. Dehydration can slow digestion and make symptoms like constipation worse. Add a squeeze of lemon or a few cucumber slices for extra flavor (and gut-friendly freshness). Next, take 5–10 minutes to stretch or go for a short walk. Gentle movement helps wake up your digestive system and encourages regular bowel movements.

For breakfast, stick to Low FODMAP options like overnight oats made with lactose-free milk or almond milk, chia seeds, and strawberries. Another great option is scrambled eggs with gluten-free toast and a side of baby spinach. You could also try Fody Foods’ Low FODMAP granola bars or snack bars for something fast and easy. Eating the best diet for IBS in the morning helps set the tone for your gut all day long.

Mid-Morning: Keep Stress Low and Snacks Smart

Stress can be a major trigger for IBS, so take a few minutes mid-morning to breathe, stretch, or go outside for some fresh air. Even just five minutes of mindfulness can calm your nervous system and your gut.

If you need a snack, go for something simple and IBS friendly like a banana (unripe bananas are Low FODMAP), a handful of almonds (about 10 is the limit), or Fody’s Gut-Friendly Almond Coconut Snack Bars. Keep snacks small and balanced to avoid overloading your digestive system between meals.

Lunch: Fuel Up with FODMAP-Friendly Favorites

Lunch is a great time to load up on gut-supporting foods that give you energy without triggering symptoms. Try a salad with Low FODMAP veggies like cucumber, carrots, zucchini, and spinach, topped with grilled chicken or tofu. Dress it with olive oil and lemon or use Fody’s Low FODMAP Garden Herb Dressing.

Not a salad person? Make a turkey and spinach wrap using a Low FODMAP tortilla with a side of baked sweet potato wedges. Having go-to meals like this makes it easier to stay on track, even when your summer schedule is busy.

Afternoon: Movement, Hydration, and Managing the Heat

Afternoons in summer can get hot, and heat can sometimes trigger IBS symptoms. Keep sipping water, and avoid super cold drinks that might shock your system. Herbal iced teas like peppermint, ginger, or rooibos are great digestive health boosters and are naturally Low FODMAP.

If possible, move your body with a gentle walk, yoga, or stretching. Movement helps prevent bloating and encourages regular digestion. If you're at work or sitting for long periods, even a short walk around the block or light stretching can make a big difference.

Dinner: Keep It Balanced & Gut-Friendly

Dinner is a great time to wind down and focus on a balanced plate. Think: a grilled protein like salmon or chicken, Low FODMAP roasted veggies (such as carrots, eggplant, or bell peppers), and a side of rice or quinoa. You can also enjoy Fody’s Low FODMAP Pasta Sauce with gluten-free pasta for a comforting, easy-to-digest meal.

Try not to eat too late at night, as digestion slows down when you're getting ready to sleep. Leaving at least 2–3 hours between dinner and bedtime can help reduce nighttime bloating and discomfort.

Evening: De-Stress and Set the Stage for Sleep

Stress relief is just as important in the evening as it is in the morning. Before bed, take a few minutes to unwind. This could mean journaling, stretching, reading, or just listening to calming music. Keeping a regular bedtime routine helps your whole body—especially your gut—get into a steady rhythm.

If you need a little something after dinner, reach for an IBS friendly snack like lactose-free yogurt, a rice cake with peanut butter, or one of Fody’s Low FODMAP snack bars. And remember to stay hydrated—keep water by your bed, especially if it’s hot overnight.

Final Thoughts: Build a Summer Routine Your Gut Will Love

Living with IBS doesn’t mean you have to miss out on the joys of summer. By sticking to a routine that includes Low FODMAP meals, mindful movement, hydration, and stress relief, you can enjoy the season while supporting your digestive health.

Everyone’s gut is different, so pay attention to how your body responds and adjust as needed. Having a solid FODMAP grocery list and a few go-to IBS friendly meals and snacks on hand makes it easier to stay consistent—no matter what summer brings your way.

Whether you're heading to the beach, working from home, or planning backyard BBQs, your gut will thank you for sticking to a routine that supports balance, calm, and comfort—all summer long.