When the summer months arrive, it's crucial to choose foods that won't burden your digestive system and will aid in keeping you cool. Here's a list of foods that can assist you in staying refreshed.


To maintain optimal gut health and combat the summer heat, it is crucial to consume a well-balanced diet and opt for easily digestible foods that won't burden your digestive system. Additionally, staying properly hydrated is essential, so it's important to drink plenty of water, especially in hot weather.

Experts in the field of health suggest that it is wise to steer clear of foods that are high in sugar or fat, as they can cause inflammation and put a strain on your digestive system. Chakradhar Gade, CEO and Co-Founder of Country Delight shared in an interview with HT Lifestyle that many individuals are now seeking to improve their overall well-being by incorporating more physical activity, better dietary habits, and switching to fresh, chemical-free dairy products. To achieve this, Gade recommends consuming fresh fruits, vegetables, natural dairy, healthy fats, fibers, and complex carbohydrates. By making the right choices when it comes to food and kitchen essentials, such as opting for chemical-free, minimally processed, and natural food and ingredients like dals, whole grains, dried fruits, nuts, leafy vegetables, and fruits, you are making a wise decision towards transitioning to a healthier lifestyle.

Ultimately, it is crucial to switch to healthier food options if you want to maintain a healthy gut and improve your overall health.

Naaznin Husein, a former president at IDA Mumbai Chapter and current national executive committee member at IDA, shared her expert advice on maintaining a healthy gut. She suggests switching to a balanced diet that includes chemical-free fresh fruits and vegetables, good quality proteins, complex carbohydrates, high fiber, healthy fats, and low-fat dairy products. Green leafy vegetables like spinach, broccoli, and kale are particularly beneficial due to their fiber and nutrient content. Eating these foods can improve gut health and prevent digestive and metabolic issues. For those with digestive problems, consuming fermented foods like kimchi and yogurt, as well as fiber-rich foods like dark green vegetables, seeds, and whole grains, can help relieve symptoms. Husein emphasizes the importance of choosing chemical-free foods for daily consumption and opting for natural products that promote a healthy lifestyle.

Dolly Kumar, the Director and Founder of Gaia put forward a few effortless recommendations to keep yourself tranquil and rejuvenated both mentally and physically.

  • Staying hydrated can be difficult, but consuming enough water is crucial. Luckily, there are hydrating fruits like watermelon, cantaloupe, pineapple, and grapes that can help you achieve your recommended intake. These fruits have high water content and are great choices for staying relaxed and hydrated during hot summer days.

  • Chilling Veggies: Although icy drinks and frozen treats may satisfy your craving for refreshment and flavor, they lack nutritional value. Conversely, produce such as cucumber, celery, and lettuce contain high levels of water and can offer a cooling sensation to your system. These veggies can be incorporated into salads or blended into a soothing smoothie to promote digestion.

  • When it comes to improving gut health, consider incorporating probiotic-rich foods into your diet. Instead of reaching for a sugary soda, swap it out for a tasty probiotic drink or food like yogurt, kefir, kimchi, sauerkraut, or kombucha. These foods are loaded with beneficial bacteria that can promote a healthy gut. By maintaining a balanced amount of bacteria in your gut, you may also reduce digestive issues. So, make the smart choice for your digestive system and add probiotic-rich foods to your meals today.

  • Selecting lean proteins such as grilled chicken, fish, and eggs can aid in keeping one full and content, thus avoiding overeating and digestive issues. The avoidance of excessive fats found in such proteins helps to accelerate digestion.

  • Herbal teas such as peppermint, chamomile, and ginger tea possess properties that can aid in alleviating gut discomfort and soothe your digestive system. During the harsh summer months, these teas' anti-inflammatory and relaxing properties can help to maintain a calm and relaxed gut.

According to Shreya Dheeraj Jain, Co-Founder of Nutrilitius, dry fruits are an excellent nutrient source and can even aid in keeping your gut calm amidst the hot summer season. She suggests incorporating certain dry fruits into your daily diet.

  • Almonds are an excellent source of dietary fiber and healthy fats that promote gut health. Additionally, they are packed with vitamin E, an antioxidant renowned for its anti-inflammatory properties in the gut.

  • Dates are a great source of fiber, aiding in the regulation of digestion. Additionally, these fruits are rich in potassium, which helps to maintain a healthy balance of electrolytes within the body.

  • Figs are abundant in fiber, making them a fantastic choice for maintaining gut health. Additionally, prebiotics found in figs can support the development of beneficial gut bacteria.

  • Pistachios are a great provider of fiber and good fats, which can aid in maintaining good gut health. Additionally, these nuts are rich in antioxidants that can effectively decrease inflammation within the gut.

As per her statement, these nutraceuticals are useful in calming your gut down throughout the challenging summer season.

  • Probiotics are living microorganisms that can aid in maintaining a healthy gut microbiome. These beneficial bacteria have the potential to lessen inflammation and enhance digestion. Consuming probiotic-rich foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha can be an effective strategy to increase probiotic intake.

  • Prebiotics are fibers that cannot be digested, and they encourage the flourishing of beneficial bacteria in the intestinal tract. Foods that are abundant in prebiotics include oats, bananas, garlic, onions, asparagus, and leeks.

  • Turmeric is rich in curcumin, a compound that exhibits anti-inflammatory properties, making it beneficial in alleviating gut inflammation and enhancing digestion. Incorporating turmeric into your meals or drinking turmeric tea are both effective ways to consume this spice.