Summer can cause water retention and bloating. It's hot and our bodies need extra water to thrive. Since the digestive system is where we usually feel the impacts of bloating first, it's the best place to start addressing these issues. Digestive health is central to our overall wellness, governing nutrition, cleansing, immunity, neurological health, and much more.

To reduce inflammation in the digestive tract, emphasize a diet rich in vegetables and small amounts of fruits. Recommendations include: celery, dandelion greens, parsley, cilantro, basil, arugula, cucumber, melon, zucchini, blueberries, raspberries, blackberries, avocado, broccoli sprouts, peas, sweet potato, and squash.

Probiotic bacteria can provide additional support against bloating and inflammation in the digestive tract. These friendly microbes work to reduce expression of inflammatory genes and cell signals and reduce gas, bloating, and discomfort as they improve nutrient absorption—among other critical actions. Fermented vegetables such as sauerkraut and kimchi provide excellent sources of probiotics. Lacto-fermented drinks such as kefir, kombucha and rice milk made with koji cultures can help, too.

Thanks to the Rodale Institute for this wisdom.

Try this kombucha recipe to strengthen summer digestion.

Kombucha

Kombucha consists of yeasts and acetic bacteria living symbiotically. It is a living culture that looks like a jelly fish or placenta pancake in a jar. It is a lightly fermented tea dating back to ancient China, which provides an excellent tonic for immunity and strengthening digestion. It is often referred to as a SCOBY, an acronym that stands for symbiotic culture of bacteria and yeasts.

Ingredients for one gallon of brew:

Kombucha Mushroom (ask your friends for one!)

6 tea bags or 6 grams loose-leaf tea

1 cup sugar or raw honey

3 quarts water

Supplies:

One gallon mason jar (available at most hardware stores)

Clean cotton cloth

Rubber band or string to secure cloth

A warm quiet spot (it does not need to be in the dark!)

Vinegar or alcohol to clean utensils (Do not use bleach, soap or tap water)

Directions:

Boil water. 

Add tea and steep for recommended time dependent upon tea. Remove tea bags. Some people only seep their tea for a few minutes others allow it to steep overnight.

Choose Organic Green, Black or White Tea. Flavored teas will add that flavor to the finished brew.  

Add sugar or honey and stir to incorporate.

Cool to room temperature and pour into a mason jar.     

Add the kombucha SCOBY into the tea. Make sure that the tea is not hot! The kombucha will grow to fit any size container. The ‘mushroom’ may float, sink or go on its side. This is not a problem.

Cover with cloth that is tight knit to prevent pathogens from contaminating the brew. Leave undisturbed for 6-8 days. Taste and enjoy in small sips! Dilute with water if you like.

References: thanks to Mandala Botanicals and Kombucha by Gunther W. Frank. For a more detailed guide, visit the

Happy Herbalist's site