Supporting Your Microbiome with Summer Foods: Berries, Salads, and Fermented Drinks

As the sun shines brighter and the days grow longer, our bodies naturally crave lighter, fresher foods. Summer offers an abundance of vibrant produce and refreshing options that not only satisfy seasonal appetites but also nourish the gut microbiome—a key player in your overall health, from digestion to immunity and even mood regulation.

This season, why not let your plate reflect the brightness of the summer sun? Here’s how berries, fresh salads, and fermented drinks can help your microbiome thrive.

🍓 Berries: Tiny Fruits, Big Benefits

Strawberries, blueberries, raspberries, and blackberries are at their juicy peak in summer. Not only are they delicious, but these colourful gems are also rich in fibre, antioxidants, and polyphenols—all essential nutrients for a healthy gut.

• Fibre: Berries are packed with soluble fibre, which feeds beneficial gut bacteria and supports regular digestion.
• Polyphenols: These plant compounds, particularly abundant in blueberries and blackberries, have been shown to increase the diversity of gut bacteria.
• Low Sugar Impact: Compared to many fruits, berries are relatively low in sugar, making them a gut-friendly option for most people.

Summer tip: Add a handful of mixed berries to your morning porridge, blend them into a smoothie, or enjoy them as a simple dessert with a spoonful of natural yoghurt.

🥗 Salads: Fibre-Rich and Ferment-Friendly

Summer salads are more than just side dishes—they can be microbiome powerhouses. Leafy greens, crunchy veg, and fresh herbs offer a broad range of prebiotics, the plant fibres that nourish your existing gut flora.

• Diverse greens like rocket, spinach, and lettuce support gut diversity.
• Raw vegetables like carrots, cucumber, and radishes contain resistant starches and fibres that promote digestion.
• Herbs such as parsley, mint, and coriander may have mild antimicrobial properties and aid digestion.

For a microbiome boost, combine your salad with fermented toppings: try adding a spoonful of sauerkraut, kimchi, or pickled red onions.

Summer tip: Create DIY salad bowls with a mix of raw and cooked vegetables, grains like quinoa or brown rice, a fermented element, and a simple olive oil and lemon dressing.

🥂 Fermented Drinks: A Refreshing Probiotic Lift

Summer is the perfect time to swap sugary sodas for naturally fermented beverages like kombucha, water kefir, and ginger beer. These effervescent drinks are rich in beneficial bacteria and yeasts that support a balanced gut environment.

• Kombucha: Made from fermented tea, kombucha contains probiotics and organic acids that support digestion.
• Water kefir: A dairy-free probiotic drink, water kefir is lightly fizzy and can be flavoured with fruit or herbs.
• Ginger beer (traditional): When made with a ginger bug or fermented culture, ginger beer can deliver both zing and beneficial microbes.

Summer tip: Brew your own kombucha or water kefir at home with seasonal fruits like strawberries, peaches, or elderflower for a refreshing twist.

Drinks

Original Organic Kombucha

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Drinks

Organic Water Kefir Drinks (Pomegranate)

£4.00

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Organic Water Kefir Drinks (Ginger)

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Organic Water Kefir Drinks (Elderflower)

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Organic Raw & Unpasteurised Apple Cider Vinegar

£4.89

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Organic Milk Kefir Drink

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Organic Lemon Kombucha

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Organic Lavender and Elderflower Kombucha

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Organic Ginger Kombucha

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🌞 Make the Most of the Season

Supporting your microbiome doesn’t require supplements or drastic diets. In fact, some of the best ways to nurture gut health are delightfully simple and seasonal:

• Eat a variety of fresh, whole foods—each type of fibre feeds different gut bacteria.
• Choose local, organic produce when possible to limit pesticide residues that can disrupt your microbiome.
• Include fermented foods and drinks daily, even in small amounts.

Final thought: The health of your gut affects nearly every system in your body. By making microbiome-friendly choices this summer—berries bursting with antioxidants, crisp salads rich in fibre, and probiotic drinks that fizz with life—you’re investing in well-being that lasts far beyond the season.