Stop drinking tea or coffee at mealtime, swap them with these healthy summer drinks you can make at home

Tea and coffee are more than just a routine for many, they are a source of comfort and often a way to signal the end of a meal. However, recent guidelines from the Indian Council of Medical Research (ICMR), developed in collaboration with the National Institute of Nutrition (NIN), suggest caution in consuming tea and coffee due to their high caffeine content. Caffeine, known for its stimulating effects on the central nervous system, can lead to physiological dependence and potentially disrupt iron absorption when consumed close to meal times, owing to the presence of tannins.
Nevertheless, if you are a tea and coffee enthusiast, do not despair. There are several equally satisfying and health-conscious alternatives to consider before and after meals. These beverages not only complement your mealtime ritual but also offer unique health benefits that promote wellness. (Image: Canva)

Herbal tea: Herbal teas such as chamomile, peppermint, and ginger tea are caffeine-free and soothing options. Chamomile tea, in particular, is known for its calming properties, making it an excellent choice after a meal to aid digestion and promote relaxation (Image: Canva)

Green tea: For those seeking a lighter caffeine alternative, green tea offers a modest amount of caffeine along with antioxidants that support metabolism and health. It is recommended to consume green tea at least an hour after meals to avoid interference with nutrient absorption (Image: Canva)

Fruit infusions: Fresh fruit infusions like lemon water, infused with mint or cucumber slices, are refreshing and hydrating choices. These beverages not only enhance hydration but also provide a burst of vitamins and minerals essential for post-meal recovery (Image: Canva)

Turmeric milk: Haldi doodh (turmeric milk) made with turmeric, ginger, cardamom and warm milk (or dairy-free alternatives), is a popular Ayurvedic beverage known for its anti-inflammatory properties. It aids digestion and promotes relaxation without the stimulating effects of caffeine (Image: Canva)

Warm water with lemon: A simple yet effective choice, warm water with lemon helps to cleanse the palate, stimulate digestion, and hydrate the body. It is particularly beneficial when consumed before meals to prepare the digestive system (Image: Canva)

Fresh fruit juice: Natural fruit juices, such as orange or pomegranate juice, provide a refreshing burst of vitamins and antioxidants. They can be enjoyed after meals to complement the palate and aid in digestion (Image: Canva)