Seasonal Eating and Gut-Friendly Tips This July

There's so much amazing fresh produce available in July that we wanted to inspire you with some seasonal recipes that will help your gut.

What are the benefits of eating seasonally? 

Eating seasonally means consuming foods that are naturally harvested at their peak in your local area.

Eating seasonal foods is so much better for us because they are fresher and more nutrient-dense.

In July in the UK you're going to get lots of fresh salad leaves, runner beans, fennel, courgettes, cucumbers, strawberries and cherries. Plus lots and lots of herbs. 

What's in season in July? 

You are spoilt for choice in July with lots of fresh vegetables and ripe berries. There will also be lots and lots of fresh herbs and leaves available from your local delis and greengrocers. 

Some of the best gut-healthy produce that will be available this month includes: 


These are full of antioxidants and anti-inflammatory properties as well as being packed with vitamins A  and C. 


Such a great herb for our digestion. Slice into salads or use bronze fennel leaves in a tea. 

Runner Beans 

I think these are such an underused vegetable. They're great steamed lightly with just olive oil, salt and pepper, or to add to a stir fry. They're high in fibre, folate and vitamin C.


I love courgettes slightly charred and added to salads, or blitzed in a soup. 


Sweet, delicious and packed with antioxidants.


There's nothing better than a ripe peach. Try a quick peach cobbler, grilled and added to salads, or just sliced up in a cool cocktail.


Look for heritage tomatoes bursting with vitamin C. Making up simple tomato sauces or fermented tomato salsas can help you make the most of this seasonal fruit. 

How can we make our summer meals more gut friendly?

It's great to be able to fire up the barbie every night, but it can mean that we're eating the same types of food over and over again...and usually a lot of meat. 

Try adding simple salads and a side of fermented foods. 

Sauerkraut, kimchi, yoghurt and pickles are all great additions for burgers and wraps. 

It's so easy to make your own fermented veggies. It really just is the sliced vegetables, salt and water. 

If you're new to making fermented foods, I'd highly recommend

for burgers and wraps.

If you're new to making fermented foods, I'd highly recommend "The Cultured Club: Fabulous Funky Fermentation Recipes," by Dearbhla Reynolds to get you started. 

What are some good gut-friendly recipes for summer?

Salads are always my go to, topped with pickles, nuts, seeds or a good quality cheese.
I'm also loving this Grilled Nectarine and Burrata Salad from Good Food
It's got a great mix of sweet and savoury from the nectarines and cheese.
Substitute burrata for mozzarella if you can't get hold of it. I like lambs lettuce and rocket as the base.
Or why not try this summer soup of Charred leek, fennel and haricot bean with dill and chilli oil. The fennel and leek are a great source of prebiotics which your gut will love. If you can find...or even better...grow your own dill in a pot on the windowsill you can add this in too.

What about gut-friendly cocktails? 

For outdoor entertaining I always like to make sure I have lots of mixers in stock. Our Moocha Kombucha is a great fizzy and fruity mixer for lots of spirits. 

Most sweetened mixers are full of high fructose corn syrup and calories. They are also likely to make you bloat. Kombucha that is fermented with fruit and botanicals will be fizzy, but it won't make you bloat. 

If you suffer from IBS, then try clear alcohol like white wine, prosecco, gin, tequila and vodka mixed with kombucha. 

I highly recommend Apple Gin and our Apple & Blackberry kombucha. 

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