Summer Healthy Swaps For Families

As a nutritionist specialising in gut health, I love bringing in more exciting ways for us all to enjoy and promote a healthy gut. Summer is a fantastic opportunity to introduce new, fun, gut-friendly food swaps that even the kids will love.

Here are my top tips and ideas to help you cut down on ultra-processed foods and boost gut health over the summer months for the whole family

Make Homemade Frozen Treats

Swap shop-bought ice lollies and ice creams for homemade frozen treats

Deliciously packed with fruity goodness these DIY fruit lollies and frozen yoghurt pops are the perfect treat for a summers day *for the grown-ups why not try a Matcha coconut version!

How

• Blend fruits (berries, mango, or banana) with a little Greek yoghurt or coconut water
• Pour into moulds and freeze

*Mix matcha with coconut milk for a frozen matcha version or freeze directly in ice cube trays, pop into glass and serve with coconut water for a refreshing, healthy drink.

Gut Health Bonus: Add a spoonful of live yoghurt (check label for evidence of probiotics) to frozen lolly mixture for extra probiotics with a sprinkle of chia seeds for extra fibre.

Snack Smarter

Swap Crisps and processed/packaged snacks For: Crunchy veggie sticks & homemade dips

How

• Slice carrots, cucumber, peppers, and celery.
• Pair with houmous, salsa, tzatziki, or guacamole.

Gut Health Bonus: Veggies and houmous are packed with prebiotic fibres that feed beneficial gut bacteria.

Hydration with a Twist

Swap sugary fizzy drinks For: Infused water or homemade iced herbal teas

How

• Add slices of citrus, berries, or mint to a jug of water
• Chill and serve over ice

Gut Health Bonus: Hydration supports digestion, and herbal teas like peppermint and ginger can be a great addition as summer cooler to aid digestion and soothe tummies.

Fun Fruit Over Sweets or Cakes

Swap Ultra Processed Sweets and Cakes For: Fresh fruit skewers or fruit salad or chocolate dipped fruit

How

• Thread chunks of melon, grapes, and berries onto skewers for a fun, colourful treat

Alternatively, chop a variety of tropical fruits into an exciting fruit salad bowl.

For a chocolate dessert melt milk chocolate and dip juicy strawberries in the melted chocolate and put into the fridge to set.

Gut Health Bonus: Whole fruits provide fibre and a range of antioxidants that reduce inflammation and benefit our gut microbes.

Upgrade Sandwiches

Swap White bread sandwiches with processed meats For: Wholegrain wraps or pitta with lean protein and veggies

How

• Fill wholegrain wraps with grilled chicken, tuna, falafel, or beans, plus salad and a yoghurt-based dressing

Gut Health Bonus: Wholegrains and legumes are excellent for nourishing gut bacteria and get more short chain fatty acids to strengthen your gut barrier.

Bake Together

Swap Shop-bought cakes and biscuits For: Homemade oat bars or muffins

How

• Use oats, mashed banana, and a handful of seeds or dried fruit.
• Sweeten naturally with a little honey or apple puree.
• Pop in the fridge until set firm.

Gut Health Bonus: Oats and seeds add prebiotic fibre and healthy fats.

Homemade Coleslaw

Swap Shop-bought coleslaw For: homemade coleslaw

How

• Finely shred red cabbage, white cabbage, carrots, onion, apple and dried cranberries and mix with live probiotic yoghurt and a dash of honey for a hint of sweet

Gut Health Bonus: the live yoghurt supports your gut by providing it with probiotic goodness whilst all those raw veggies packed with fibre provide prebiotics.

Get Kids Involved

• Let children help pick, wash, and prepare fruits and veggies.

Make food prep a fun summer activity—kids are more likely to try what they’ve helped create!

Limit Ultra-Processed Foods

Focus on foods with simple, recognisable ingredients.

Use the “80/20” rule: aim for whole, minimally processed foods most of the time, allowing for occasional convenience items.

Final Gut Health Tips. Variety is key! The more types of plant foods you eat, the more diverse your gut microbiome.

Why not try our 30+ plant challenge!

Include fermented foods: Add olives, sauerkraut and kimchi side dishes for a probiotic boost to your gut. Remember: Small swaps add up! Making these changes can support children’s gut health, energy, and mood all summer long while keeping food fun and delicious.

Good luck. Now we just need the sunshine!!

 

Contribution by Evie Whitehead Gut Health Specialist. DipNT, mBANT, CNHC.

If you would like to improve your gut health or get to the bottom of a troublesome tummy problem, book your free discovery call with Evie today.