Nourish Your Gut This Summer: Delicious Salads & Smoothies for Microbiome Health

As a Nutritional Therapist specialising in gut health, I’m passionate about helping you discover how vibrant, seasonal foods can transform your well-being from the inside out.

Summer is the perfect time to embrace fresh salads and smoothies that not only delight your taste buds but also feed your gut microbiome—the community of trillions of bacteria that play a crucial role in your digestion, immunity, and even your mood.

Why Focus on Gut Health in Summer?

Your gut microbiome thrives on diversity, especially from plant-based foods rich in fibre, polyphenols, and naturally occurring probiotic rich foods. During the summer months, markets and gardens are abundant in colourful fruits and vegetables, making it easier than ever to enjoy a wide range of nutrients that will support your gut flora.

The Science Made Simple

• Fibre: Found in veggies, fruits, legumes, and wholegrains acts as food for your beneficial gut bacteria, helping them flourish.
• Polyphenols: These plant compounds, abundant in berries, herbs, and leafy greens, have antioxidant properties and encourage the growth of good bacteria.
• Fermented Foods: Ingredients like yogurt, kefir, and miso introduce live beneficial bacteria (probiotics) directly into your digestive tract.

My Top Summer Salad Combinations for Gut Health

1. Rainbow Veggie & Bean Salad

Ingredients:

• Mixed salad leaves (spinach, rocket, romaine)
• Cherry tomatoes, halved
• Cucumber, sliced
• Red and green bell peppers, diced
• Sweetcorn kernels
• Cooked chickpeas or black beans
• Grated carrot
• Chopped fresh parsley and mint

Why it’s great:

This salad is a fibre powerhouse, with beans providing prebiotics and a variety of colourful veggies supplying polyphenols and antioxidants.

Dressing:

Whisk together extra virgin olive oil, lemon juice, a teaspoon of Dijon mustard, and a pinch of sea salt. Add a sprinkle of ground flaxseed and top salad with pumpkin seeds for an extra fibre and omega-3 boost.

2. Gut-Loving Greek Salad with a Twist

Ingredients:

• Chopped cucumber
• Cherry tomatoes
• Kalamata olives
• Red onion, thinly sliced
• Feta cheese (or dairy-free alternative)
• Roasted sweet potato chunks
• Fresh oregano and dill

Why it’s great:

The combination of raw veggies and feta (great source of protein and healthy fats) supports gut health, while olives and herbs provide anti-inflammatory polyphenols. And the addition of sweet potato chunks…well, they just make this salad even more delicious and satisfying setting off the tangy feta with a hint of sweetness.

Dressing

Blend Live Greek yogurt (or coconut yogurt for dairy-free) with lemon juice, crushed garlic, and fresh herbs. This creamy, probiotic-rich dressing adds a tangy kick.

3. Asian-Inspired Crunch Salad

Ingredients:

• Shredded Napa cabbage
• Julienned carrots
• Edamame beans
• Sliced red bell pepper
• Chopped coriander and basil
• Toasted sesame seeds

Why it’s great

Cabbage and edamame deliver fibre and an excellent source of plant protein, while fresh herbs and seeds provide antioxidants and healthy fats.

Dressing

Mix together tamari (or soy sauce), rice vinegar, grated ginger, a dash of honey, and toasted sesame oil. Add a spoonful of miso paste for an umami, probiotic punch.

The Power of Dressings

Dressings aren’t just for flavour—they can supercharge your salads with gut-friendly benefits and take the taste to another level. Use live yogurt, miso, or raw apple cider vinegar as bases, and always include healthy fats like extra virgin olive oil or avocado to help absorb fat-soluble vitamins and polyphenols from your lovely creations.

Refreshing Summer Smoothie for Your Gut Microbiome

Berry-Kefir Gut Booster

Ingredients

• 1 cup unsweetened kefir (or coconut kefir for dairy-free)
• 1/2 cup mixed berries (blueberries, raspberries, strawberries)
• 1/2 banana
• tablespoon chia seeds
• Handful of spinach
• Squeeze of fresh lime juice

Why it’s great

Kefir is a probiotic superstar packed with a range of beneficial bacteria that can have a powerful effect on gut health when included regularly. Some of my clients enjoy the stimulating effects to their gut motility if they have sluggish digestion. Berries are packed with polyphenols, and chia seeds provide prebiotic fibre. Spinach adds extra vitamins and minerals, especially magnesium and folate (great for energy levels) without overpowering the flavour.

*Top seasonal tip: Swap spinach for ½ courjette if you have a glut of these to use up. They add a lovely creamy texture to smoothies without an overpowering flavour.

How to make

Blend all ingredients until smooth. Enjoy immediately for a cooling, gut-friendly treat.

Easy Summary For Your Best Gut Health This Summer

• Eat the Rainbow: Aim for at least 30 different plant foods per week to maximize microbial diversity. *read our previous blog with free downloadable chart
• Include Fermented Foods: Add a spoonful of sauerkraut, kimchi, or a dollop of live yogurt to your meals.
• Hydrate Well: Water supports healthy digestion and helps fibre do its job.
• Limit Processed Foods: Ultra-processed foods can disrupt your microbiome balance—choose whole, fresh ingredients whenever possible.

Final Thoughts

Summer is a time to celebrate fresh, delicious foods that love your gut as much as you do. By building your meals around diverse salads, vibrant dressings, and probiotic-rich smoothies, you’ll support your microbiome, boost your energy, and feel your best all season long. Here’s to a happy, healthy gut and a delicious summer!

“The more diverse your diet, the more diverse your gut microbiome—and that’s a recipe for good health.”

If you want to book a free discovery call with Evie, click here: 

Evie Whitehead

BANT reg. Nutritional Therapist, DipNT, BANT, CNHC