The gut refers to the entire digestive system, which includes the mouth, food pipe, stomach, small intestine, large intestine, and anus. The gut in our body is responsible for digesting food and absorbing nutrients. Gut health is crucial for overall well-being as it impacts various aspects of our physical and mental health. It is home to trillions of bacteria that play a vital role in digestion, nutrient absorption, and immune function. A healthy gut maintains a balance of beneficial bacteria, which helps prevent inflammation, regulate metabolism, and support a strong immune system. The gut produces chemicals, that influence mood and mental health.
Poor gut health, on the other hand, can lead to digestive issues, such as bloating, constipation, or diarrhea. It may also contribute to conditions like irritable bowel syndrome (IBS), autoimmune diseases, and even mental health disorders like depression and anxiety.
Summers are a delicate time when the temperature is high. It makes a suitable environment for the growth of bacteria-causing diseases. You can nurture good gut health in summer, through a balanced diet rich in fiber, fermented foods, and probiotics, along with managing stress levels. Avoiding excessive use of antibiotics is essential as antibiotics kill even healthy germs.
Maintaining a healthy gut during the Indian summer can be achieved by incorporating foods that are not only nutritious but also hydrating, cooling, and light on the stomach. Here are some Indian summer-friendly foods that promote gut health:
- Dahi/ Yoghurt: Rich in probiotics, yogurt, and dahi helps replenish beneficial bacteria in the gut. They implant themselves in our intestines and do not allow harmful germs to grow. You may opt for homemade fresh dahi or eat it in the form of raita, lassi, or curd rice for a soothing effect on the gut. If not possible to prepare at home, it’s okay to buy plain dahi or yogurt from the store.
- Cucumber: With its high water content, cucumber is hydrating and gentle on the digestive system. We get a variety of cucumbers in India during the summer. Enjoy it in salads, raita, or as a snack with a sprinkle of chaat masala.
- Mint (pudina): Mint aids digestion and has cooling properties, making it an ideal addition to chutneys, salads, and refreshing drinks like mint lemonade.
- Coconut water: Refreshing and packed with electrolytes, coconut water hydrates the body and supports gut health. It is a perfect natural beverage for staying cool in the summer heat.
- Buttermilk (Chaas): Chach can be prepared at home by blending dahi with water. Buttermilk is light on the stomach and helps regulate digestion. Season it with roasted cumin powder, mint, and a pinch of salt for added flavor.
- Gourd vegetables: Vegetables like bottle gourd (lauki), ridge gourd (torai), and bitter gourd (karela) are hydrating, low in calories, and gentle on the stomach. They can be cooked in various ways, such as stir-frying or making soups. Bottle gourd, ash gourd, and bitter gourd juices are also excellent for gut health.
- Lemon: Rich in vitamin C, lemon aids digestion and detoxification. Squeeze lemon juice over salads, and vegetables, or incorporate it into refreshing drinks.
- Whole grains: Whole grains like brown rice, millet (jowar, bajra), and quinoa must be included in the diet to improve gut health. Fibre in these grains promotes regular bowel movements and supports the growth of beneficial bacteria in the gut. Include these grains in your meals for sustained energy and better digestion.
- Sprouts: Sprouting is extremely convenient in summer and a great way to improve gut health. It improves digestion and improves the availability of nutrients in pulses and grains. Sprouting pulses like moong and moth dal can be achieved in just 24 to 30 hrs in summer.
- Fruits and vegetables: Indian summer is blessed with a variety of gut-friendly fruits. Melons, mosambi, litchi, pomegranate, plums are excellent for hydration, nutrients, and fiber. Papaya and pineapple boost digestive health. Jamun is another Indian fruit packed with nutrients and antioxidants, excellent for gut health. Green vegetables are also easily digestible and high in nutrition, thus supporting the gut.
- Beverages: You must pay attention to hydration during summer. This means water along with beverages. Hot tea like fennel tea, coriander tea, or mint tea has soothing properties that aid digestion and promote gut health. For cold beverages shikanji, Aam panna, sattu, kaanji (fermented carrot drink) are excellent for detoxification and support gut health.
- Fermented foods: Incorporate fermented foods like idli, dosa, dhokla, kaanji, and pickles (achaar) into your diet. Prefer homemade products as preservatives in store-bought items defeat the whole purpose of fermented foods by killing gut-friendly bacteria. Fermented foods are rich in probiotics, which support gut health and boost immunity.
A balanced diet consisting of chemical-free seasonal and fresh fruits, vegetables, good quality lean proteins, high fiber whole grains, healthy fats, and low-fat dairy products can help in maintaining a healthy gut. Eating such foods and keeping yourself well hydrated can prevent all digestive/gut and metabolic health issues in summer.
On the other hand, consuming foods that are high in sugar, refined carbohydrates, and unhealthy fats can negatively impact gut health. These types of foods can promote the growth of harmful bacteria in the gut while reducing the levels of beneficial bacteria. Processed foods often contain additives and preservatives that can irritate the digestive system and lead to inflammation. Excessive intake of alcohol and caffeine can also disrupt the balance of gut bacteria and contribute to gastrointestinal issues. Artificial sweeteners and certain food additives may have a bad effect on gut health.
So, it is a good idea to avoid foods like carbonated soft drinks which are high in sugar this summer. Ice creams are much loved in summer, but these should be also consumed in moderation. You may prefer frozen yogurts and low-fat and low-sugar variants of ice creams. Opt for fresh juices instead of packaged ones. Try not to eat street foods from places that are not hygienic.
By including gut-friendly foods in your diet and avoiding foods that are harmful, you can support your gut health while staying cool and hydrated during the summer season.