Does heat cause bloating? Tips to beat the bloat this summer

July 1, 2024

Providence Health Team

[6 MIN READ]

While some people do experience more bloating in the summer, it’s likely because of dehydration and the foods they are eating — not because of the heat.
If you experience frequent bloating, eat smaller meals throughout the day, rather than three large meals.
It’s time to see a doctor if your bloating is associated with abdominal pain, nausea and vomiting.

Why you feel bloated in the heat — and what to do about it

Have you ever noticed that during the warm summer months, you often feel more bloated and gassy than you do during the winter? You might blame the hot weather, or the humidity — or simply the foods that you’re eating.

Read on to find out what may be causing your bloating — and what you can do to fight back.

Does heat really make you bloated?

According to Hardeep M. Singh, M.D., a Providence gastroenterologist who sees patients in Orange, California, it’s a myth that heat itself leads to abdominal bloating. “Heat may contribute slightly to bloating,” he says, “but this is generally a minor issue in my opinion.”

So why, then, do some people notice they have bigger bellies during the summer — typically the warmest time of the year? Dr. Singh says it may be related to dehydration. “When it’s hot, that may predispose you to dehydration, which may contribute to bloating,” he says. “Theoretically, heat may cause the gut to slow down. Also, heat may affect gut bacteria, which could make bloating worse. However, these are theoretical factors, and probably have minor effects on bloating.”

Still, for some people, minor bloating could be enough to make them more self-conscious and make their clothes feel tight. It’s definitely worth taking a look at what steps you can take to minimize those effects.

Foods and drinks that trigger bloating

Summer is the time of year when you may be indulging in foods that are hard on your belly. Here are some of the most common triggers and culprits:

Cocktails. Alcohol has a diuretic effect, meaning it can cause you to pass more urine, which can lead to dehydration and water retention, followed by the dreaded bloating. Alcohol also has an inflammatory effect on the body, which tends to make the body swell. Hoping to bypass the sugar by drinking a “skinny” version of a mixed drink? Calorie-cutting artificial sweeteners may only add to the bloated feeling. Sorbitol, a sweetener used in some drinks, can be hard for the body to absorb — and that leads to bloating.
Ice cream. Ice cream is full of fructose, which isn’t always easily absorbed in the body and instead travels to the colon. There, bacteria ferment the fructose, which releases excessive gases that cause bloating. The other culprit is dairy lactose, which is hard on many people’s digestive system and may cause bloating, gas and overall discomfort.
Bubbly beverages. The sparkling water, seltzer and sodas you find so refreshing contain a lot of fizzy bubbles that may get trapped in your belly. That causes a buildup of air, which brings on the bloat. Gas blended with water in a carbonated beverage can make your stomach “puff out.”
High-sodium and high-fiber foods. In a study from a few years ago, researchers found that a high-fiber diet may raise the risk of bloating by about 41%, compared with a lower-fiber diet. Fiber is an indigestible carbohydrate, which causes gas to form. The study also found that high-sodium diets can raise the chance of bloating by about 27% compared with a low-sodium diet. More research is needed to learn why sodium causes bloating, but studies suggest that sodium causes water retention, which may be a factor. Learn how to reduce your sodium intake through small changes.

How dehydration contributes to bloating

Dehydration (or a loss of fluids in your body) can cause you to retain water, which then triggers bloating. You can become dehydrated when you:

Get too much sun or a lot of exposure to heat
Drink too much alcohol
Eat salty snacks

When you’re in the sun too long, your body starts retaining water as a safety measure. Think of it as a form of self-defense, since your body doesn’t know when it will have its next intake of fluid. Yet even as your body is conserving water, the retention is what may also cause you to feel bloated.

It’s important to note that serious illness can also result from being dehydrated. You should get help right away if you have one or more of these symptoms after being in the sun too long or you haven’t been staying hydrated:

Intense thirst
Dark yellow, strong-smelling urine
Dizziness or feeling lightheaded
Fatigue
Dry mouth, lips and eyes
Urinating no more than four times a day

How to reduce summer bloating

If you want to avoid bloating when the weather gets warmer, Dr. Singh has some suggestions (most of which can reduce bloating all year round, as well): “Stay hydrated,” he says. “Reduce alcohol, coffee and carbonated beverages. Get regular exercise. Consider avoiding dairy if you are lactose intolerant. Try Gas-Ex or Beano, which may help reduce bloating. Consider probiotics, and eat smaller, more frequent meals instead of three large meals per day.”

Some natural ways you can combat bloating and help your gut health include:

Taking a warm bath. There are two benefits to this method: The heat of the bath can relieve your sore abdomen, and the general relaxation a bath provides can help your gastrointestinal tract function better.
Using peppermint capsules. Peppermint relaxes the intestinal muscles, allowing gas to work its way out of the system.
Massaging your abdomen. When you massage the path of your large intestine, you can get your bowels moving and relieve some of the bloating pressure. However, don’t continue massaging if it is causing you any pain.
Eating more fiber. If you choose to increase your fiber intake, do so over the course of several days. When you eat too much fiber in a day, that can actually cause even more bloating and digestive issues.

When to talk to a doctor about bloating

While there’s no harm in experiencing a small amount of bloating, you should seek medical care if your digestive health problems become more than just bloating, says Dr. Singh. “Consult a physician if your bloating is associated with abdominal or stomach pain,” he says, “nausea and vomiting, gastrointestinal bleeding, unintended weight loss or a change in bowel habits, such as new-onset constipation or diarrhea.”

You should also see a doctor if your bloating has lasted for three or more weeks.

Providence has many expert gastroenterologists who can help you get to the root of your discomfort.

Contributing caregiver

Hardeep M. Singh, M.D., is a Providence gastroenterologist who sees patients in Orange, California.

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