Tired of all the fancy health drinks? Here’s how simple summer foods can actually do the job better

Best summer drinks: Cooling foods reduce inflammation, support digestion, and help maintain long-term gut health. It is important to eat in a way that matches the season (Images: Canva)

Summer is about hot days and cool drinks, and also a chance to rethink what you put on your plates. As the temperatures rise, so does the need to eat foods that nourish your gut and help you feel light and energised.

Nature already has the perfect gut-friendly menu. No fancy packaging or flashy health claims, just fresh, seasonal ingredients, says Nidhi Nahata, health and lifestyle coach and founder of Justbe by Nidhi Nahata. “When you eat clean, your gut feels balanced, and that shows up in your energy, mood, and health,” she says.

However, over time, you may have come to associate good health with products labeled probiotic, detox, or gut booster, forgetting that your gut doesn’t need anything complicated. “Your body doesn’t rely on processed drinks or lab-made supplements to stay healthy. What really helps is eating simple, seasonal food that’s in tune with nature. Because when you eat clean and stay hydrated, your digestion improves, and that can affect how we feel,” adds Nahata.

Also read | Healthy summer drinks: 5 must-try recipes for cool, hydrating drinks to prevent heat stroke

Supporting gut health in summer:

According to Nahata, summer can affect digestion due to heat, dehydration, and fatigue. “But certain cooling and hydrating foods like cucumbers, coconut water, and watermelon can help support the gut naturally. Cooling foods reduce inflammation, support digestion, and help maintain long-term gut health. We just need to eat in a way that matches the season,” Nahata  explains.

These 5 foods, suggested by Nahata, can help to keep you cool, hydrated and energised in summers:

• Coconut water: Naturally hydrating and full of potassium and enzymes that support digestion. Nevertheless, those with kidney concerns should limit intake due to its potassium content.

• Cucumber: High in water content, cucumber helps cool the body and reduce bloating. If at all it causes bloating, peel it or eat in smaller amounts.

• Plant-based curd: Curd made from coconut, almond, or soy milk provides good bacteria and is easy to digest in warmer weather. People with nut allergies should choose oat or soy-based versions.

• Watermelon: Mostly water, watermelon is cooling, supports digestion, and helps with hydration. However, diabetic patients should keep portion sizes in check due to natural sugars.

• Mint: A common summer herb, mint aids digestion and helps with bloating. However, if you suffer from acid reflux, take this herb in moderation.