As we move into early summer, our bodies adjust to warmer temperatures, increased humidity, and longer daylight hours. This seasonal transition is the perfect time to support your gut health and improve digestion, increase energy levels, stabilize mood, and support immunity.
So, what should you be eating in June to give your gut microbiome the support it needs?
Fermented Foods (Like R’s KOSO)
Fermented foods are rich in postbiotics, the beneficial byproducts of fermentation that help strengthen the intestinal barrier and reduce inflammation. R’s KOSO, a fermented postbiotic drink made from over 100 kinds of vegetables, fruits, mushrooms, seaweeds, and Japanese herbs, is an easy and effective way to incorporate postbiotics into your daily routine.
A 2021 study published in Cell showed that postbiotic compounds from fermented foods can increase microbiome diversity, which is associated with better gut and immune health.
Why now? As temperatures rise, digestion can be sluggish or sensitive. R’s KOSO is gentle on the stomach and helps replenish the gut with plant-based fermented nutrients that are perfect for any time of the day in the summer.
Summer Vegetables: Tomatoes, Cucumbers, and Eggplants
These vegetables are hydrating and rich in polyphenols, plant compounds that feed your beneficial gut bacteria. Tomatoes, in particular, contain lycopene, which acts as a prebiotic to support gut health and reduce oxidative stress.
Some people avoid nightshade vegetables like tomatoes, cucumbers, and eggplants. However, they are generally gut-friendly and anti-inflammatory for most people, especially when eaten as part of a balanced diet with plenty of fiber, fermented foods, and healthy fats.
If someone has a known intolerance or autoimmune condition (like rheumatoid arthritis or IBD), they might consider limiting them temporarily and observing symptoms. It is ideal to get guidance from a professional.
Tip: Combine summer veggies with fermented seasonings like miso or vinegar for even more gut-friendly benefits.
Seasonal Fruits: Peaches, Apricots, and Plums
Fruits like peaches and plums are high in fiber, especially soluble fiber, which acts as a gentle food source for the gut microbiota. They also help regulate bowel movements and blood sugar levels.
A study in Nutrients (2019) found that increased fiber intake improves microbiome composition and short-chain fatty acid production, which supports intestinal integrity and reduces inflammation.
Fresh Herbs: Shiso, Basil, and Mint
June herbs not only enhance flavor but also offer antimicrobial and anti-inflammatory properties. Mint, for example, has been shown to help relax digestive muscles and improve symptoms of bloating and gas.
Try adding mint or shiso to your water or making a mint tea with R’s KOSO for an easy, gut-soothing summer drink.
Water and Electrolytes
Staying hydrated supports digestion and nutrient absorption. But plain water isn’t the only way. Hydrating foods like cucumbers, watermelon, and soups can be more effective during summer heat.
How Much Water Should I Drink in a Day?
A Daily Gut Ritual for June
Gut health isn’t just about what you eat. It’s also about consistency. Adding R’s KOSO to your daily routine, especially during seasonal transitions like early summer, supports the gut’s natural rhythm and helps maintain balance.
Whether taken in the morning, mixed into water or tea, or added to a smoothie, R’s KOSO is a simple step toward better digestion, immunity, and overall well-being.
Are you ready to support your gut this summer?
Try incorporating more seasonal vegetables and fruits, and don’t forget your daily R’s KOSO.
Let’s get started!
