Denver Dew: Altitude AC Inflaming Summer Guts?

By Franklin Everett Shaw

December 29, 2025

Imagine waking up with a persistent stomach ache, a bloated feeling that just won’t quit, and a general sense of unease. Now, imagine that happening every summer, year after year, since you moved to Denver. It’s not just a coincidence; it could be your gut reacting to the unique challenges of the Mile High City.

Denver’s dry air and high altitude can wreak havoc on your digestive system, leading to increased gut inflammation. But don’t despair! This isn’t a life sentence of digestive distress. With the right knowledge and strategies, you can reclaim your gut health and enjoy everything Colorado has to offer.

Let’s dive into how Denver’s environment impacts your gut and, more importantly, what you can do about it.

The Problem: Denver’s Dry Air and High Altitude

Denver’s climate is characterized by low humidity and high altitude. This combination presents several challenges to your gut health. The dry air pulls moisture from your body, leading to dehydration. Dehydration slows down digestion and can cause constipation, a breeding ground for bad bacteria. At higher altitudes, your body produces more red blood cells to compensate for the lower oxygen levels. This process, while essential for survival, can also increase inflammation throughout the body, including the gut.

Altitude sickness itself can manifest as nausea, vomiting, and loss of appetite, further disrupting your digestive system. The reduced air pressure at higher altitudes can also affect the gut microbiome, the delicate balance of bacteria in your digestive tract. This imbalance can lead to inflammation and digestive discomfort.

Hydration is Key: A Denver Resident’s Guide

Combating dehydration is the first line of defense against gut inflammation in Denver. But simply drinking water isn’t always enough. You need a strategic approach to hydration.

Calculate Your Needs: A good starting point is to drink half your body weight in ounces of water daily. If you weigh 150 pounds, aim for 75 ounces. Add an extra 16-24 ounces for every hour of physical activity, especially in the dry Denver air.
Electrolyte Balance: Water alone can flush out essential electrolytes. Consider adding electrolyte-rich drinks like coconut water or sports drinks (in moderation) to your routine. You can also make your own electrolyte drink by adding a pinch of sea salt and a squeeze of lemon to your water.
Hydrating Foods: Incorporate water-rich foods into your diet. Cucumbers, watermelon, celery, and lettuce are all excellent choices. Soups and stews can also contribute to your daily fluid intake.
Avoid Dehydrating Beverages: Limit your consumption of alcohol and caffeine, as they can both dehydrate you. If you do indulge, be sure to drink extra water to compensate.
Monitor Your Urine: Pay attention to the color of your urine. Pale yellow indicates good hydration, while dark yellow suggests you need to drink more fluids.
Carry a Water Bottle: Make it a habit to carry a water bottle with you wherever you go. This will serve as a constant reminder to stay hydrated.

Gut-Friendly Recipes with Local Colorado Ingredients

What you eat plays a crucial role in maintaining a healthy gut. Focus on incorporating gut-friendly foods into your diet, especially those sourced locally in Colorado.

Fermented Foods: Fermented foods like sauerkraut, kimchi, and kombucha are rich in probiotics, beneficial bacteria that can improve gut health. Look for locally made options at farmers’ markets or specialty stores.
Fiber-Rich Foods: Fiber helps to regulate digestion and promote the growth of beneficial bacteria. Colorado-grown beans, lentils, and whole grains are excellent sources of fiber.
Anti-Inflammatory Foods: Foods like berries, leafy greens, and fatty fish (if you can find fresh, sustainable options) can help to reduce inflammation in the gut. Colorado’s abundant sunshine helps to produce nutrient-rich produce.
Recipe Idea: Colorado Quinoa Salad: Combine cooked quinoa (a great source of fiber and protein) with chopped cucumbers, tomatoes, bell peppers, and fresh herbs like parsley and cilantro. Dress with a simple vinaigrette made with olive oil, lemon juice, and a pinch of salt and pepper. This salad is hydrating, fiber-rich, and packed with anti-inflammatory nutrients.
Recipe Idea: Roasted Root Vegetables with Herbs: Roast a mix of Colorado-grown root vegetables like carrots, parsnips, and beets with olive oil, rosemary, and thyme. Root vegetables are high in fiber and prebiotics, which feed the beneficial bacteria in your gut.

Supplement Strategies for Altitude-Related Inflammation

While diet and hydration are essential, certain supplements can provide additional support for gut health in Denver’s unique environment.

Probiotics: A high-quality probiotic supplement can help to restore balance to your gut microbiome. Look for a probiotic with a variety of strains, including Lactobacillus and Bifidobacterium.
Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and can help to reduce gut inflammation. Consider taking a fish oil or algae-based supplement.
L-Glutamine: L-Glutamine is an amino acid that helps to repair and maintain the lining of the gut. It can be particularly helpful for people with leaky gut syndrome.
Digestive Enzymes: Digestive enzymes can help to break down food and improve nutrient absorption. This can be especially helpful if you experience bloating or gas after eating.
Vitamin D: Many people in Denver are deficient in Vitamin D due to the altitude and limited sunlight exposure during the winter months. Vitamin D plays a crucial role in immune function and gut health.
Caution: Always consult with a healthcare professional before starting any new supplement regimen.

Finding Denver-Area Healthcare Professionals

Navigating gut health can be complex, especially with the added challenges of Denver’s climate. Finding a healthcare professional specializing in gut health and altitude acclimation is crucial.

Functional Medicine Doctors: Functional medicine doctors take a holistic approach to health and focus on identifying the root causes of illness. They can help you develop a personalized plan to improve your gut health.
Naturopathic Doctors: Naturopathic doctors use natural therapies to treat illness and promote wellness. They can provide guidance on diet, supplements, and lifestyle changes to support gut health.
Registered Dietitians: Registered dietitians can help you develop a meal plan that is tailored to your individual needs and preferences. They can also provide guidance on food sensitivities and intolerances.
Gastroenterologists: Gastroenterologists are medical doctors who specialize in the diagnosis and treatment of digestive disorders. They can perform diagnostic tests and prescribe medications if necessary.
Where to Look: Check online directories like the Institute for Functional Medicine or the American Association of Naturopathic Physicians to find qualified practitioners in the Denver area. Ask for referrals from friends, family, or other healthcare professionals. Look for practitioners who have experience working with patients in high-altitude environments.

Common Pitfalls and How to Avoid Them

Even with the best intentions, it’s easy to make mistakes when trying to improve your gut health in Denver. Here are some common pitfalls and how to avoid them.

Not Drinking Enough Water: This is the most common mistake. Make hydration a priority and track your fluid intake.
Eating Processed Foods: Processed foods are often high in sugar, unhealthy fats, and artificial ingredients, which can disrupt the gut microbiome. Focus on eating whole, unprocessed foods.
Overdoing It with Fiber: While fiber is beneficial, too much too soon can cause bloating and gas. Gradually increase your fiber intake to allow your gut to adjust.
Ignoring Food Sensitivities: Food sensitivities can contribute to gut inflammation. Consider getting tested for food sensitivities or trying an elimination diet to identify trigger foods.
Not Managing Stress: Stress can negatively impact gut health. Practice stress-reducing activities like yoga, meditation, or spending time in nature.
Giving Up Too Soon: Improving gut health takes time and effort. Don’t get discouraged if you don’t see results immediately. Stick with your plan and be patient.

Living in Denver presents unique challenges to gut health, but it also offers opportunities to embrace a healthy lifestyle. By prioritizing hydration, eating gut-friendly foods, considering targeted supplements, and seeking guidance from qualified healthcare professionals, you can overcome these challenges and enjoy a vibrant, healthy life in the Mile High City. Don’t let gut inflammation hold you back from experiencing all that Denver has to offer. Take control of your digestive health and thrive!