L360 speaks to an expert about how to take care of our guts while enjoying popular summertime tipples.
Matcha lattes, iced coffees and summer spritzes: they’re the drinks of the season, practically made to be clutched in a manicured hand or surrounded by a sun-dappled backdrop in an Instagram post.
But while your summer sips might be serving aesthetic goals, your gut could be telling a different story.
With more of us tuning into the health of our microbiome (that all-important community of bacteria in your gut), experts are urging us to look a little closer at what we’re drinking.
L360 spoke to Adrienne Benjamin, gut health nutritionist at probiotics brand ProVen Biotics, for the lowdown on how popular summer drinks are potentially harming your digestive system — and how to keep your gut happy without sacrificing your favourite chilled beverages.
Read more: PCOS and gut health — diet and lifestyle changes to manage symptoms
Matcha latte
Beloved by wellness influencers and trendy coffee shops alike, matcha has secured its spot as a summer essential — and with good reason.
“Matcha is rich in polyphenols, which are compounds that feed beneficial gut bacteria and help support the lining of the digestive tract,” explains Adrienne.
However, this green elixir isn’t entirely innocent. Although it usually contains less caffeine than an espresso, it’s still caffeine, which can be problematic for some. “Caffeine stimulates the digestive tract and can increase acid production, which may lead to discomfort, bloating or even diarrhoea in sensitive individuals,” she adds.
It’s also high in oxalates — natural compounds that can interfere with mineral absorption and irritate the gut lining in large amounts.
Adrienne’s advice is to enjoy it, but don’t overdo it. A mindful matcha a day is a solid alternative to sugar-laden coffee drinks — just keep tabs on how your body responds.
Read more: 10 best matcha cafes in London to get your latte fix 2025
Iced coffee
A summer without iced coffee? Unthinkable for some. But that refreshing pick-me-up may be a little too stimulating for your gut to handle gracefully.
“High caffeine content can overstimulate the digestive system,” says Adrienne. “It increases acid production and can irritate the gut lining.”
Add to that the sugary syrups, artificial sweeteners and whipped toppings that often come with iced coffee, and you’ve got a recipe for bloating, sluggish digestion and even skin flare-ups.
Some versions contain more sugar than a dessert — which feeds the less-friendly bacteria in your gut, leading to an imbalance in your microbiome.
Want to keep your iced coffee ritual? Try ordering it with unsweetened oat or almond milk, skipping the syrup or making your own version at home.
Read more: Is iced coffee worse for you than hot coffee? Experts weigh in
Cocktails
From chilled rosé to summer spritzes on a sunny rooftop, alcoholic drinks are woven into the fabric of summer socialising. But, as we know, they come with gut-related side effects worth noting.
“Alcohol can increase intestinal permeability — often referred to as ‘leaky gut’ — which allows toxins and undigested food particles to pass into the bloodstream,” Adrienne explains. “It also disrupts the diversity of gut bacteria, even with moderate drinking.”
And it doesn’t stop at the booze. Fruit syrups and sugary, fizzy mixers can further tip the scales towards gut disruption, triggering bloating, cramps and unpredictable digestion.
Still, you don’t need to cancel your cocktail plans. Try alternating with sparkling water, opting for low-sugar mixers or add a side of something gut-friendly like a fibre-rich salad. The key is to give your microbiome a little support before and after the party.
Read more: 5 super-simple summer cocktail & mocktail recipes
How to support your gut this summer
So, how do you stay gut-friendly without cutting out all the fun? According to Adrienne, it’s all about balance.
“You don’t need to avoid summer drinks altogether,” she says. “But tuning into your body and building in small, supportive habits can make a big difference.”
This might mean adding fermented foods like kimchi and kefir to your meals, staying hydrated, prioritising sleep and considering a probiotic supplement if your digestion needs extra support. ProVen offers a supplement is made specifically with women and the female microbiome in mind.
Feature image: Canva
