From fermented kanji to fennel water: Ancient remedies to keep your body cool this summer

As the summer heat intensifies, maintaining good health becomes crucial. A diet that focuses on seasonal foods not only keeps the body cool but also provides essential nutrients like vitamins, minerals and antioxidants.

Firstpost talked to Palak Koradia, co-founder at Health Hatch and a registered dietitian to shed insights into how a summer-specific diet can help beat the heat, stay hydrated and support overall well-being.

Eating seasonal foods during the summer offers a variety of natural benefits. Since they are harvested at their peak ripeness, these fruits, vegetables and grains are fresher, more flavorful, and richer in nutrients compared to off-season produce. Their high water content and nutrient composition help maintain electrolyte balance and keep the body hydrated, both of which are essential during hot weather. Many of these foods also have a natural cooling effect and contain immunity-boosting properties, making them ideal for staying healthy and energized through the summer months.

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To make the most of the summer season, it’s important to incorporate the following foods into your daily meals:

Vegetables: cucumber, mushrooms, bottle gourd, ridge gourd

Fruits: watermelon, muskmelon, mango, water chestnuts, ice apple, litchis

Grains: nachni/ragi millet, jowar, kodo millet, little millet

In addition to these foods, there are several tips to help you stay light and avoid bloating during the summer. Start your day with fennel seed water, made by boiling 1 teaspoon of fennel seeds in a cup of water. This drink not only helps reduce bloating but also has cooling properties and alleviates acidity.

For those who find plain water unappealing, seasonal fruit and vegetable-infused water is a great option. Some refreshing combinations include cucumber, mint leaves, and lemon; apple slices with cinnamon; and orange slices with mint. These infused waters improve hydration while supporting gut health.

Vegetables with high water content, such as cucumber, tomato, capsicum, bottle gourd, and ridge gourd, should be included in salads, sabzis, and other preparations. After meals, a ginger-lemon shot, made by boiling grated ginger in water and adding lemon juice, can help reduce bloating.

It’s also important to avoid aerated drinks, including both regular and diet sodas, as they are high in sugar and sodium, which can exacerbate bloating. Instead, choose natural hydrating drinks like coconut water, gond katira drink, or mint nimbu pani. Including vegetables in every meal—whether in salads or cooked dishes—can aid digestion and help reduce bloating. For added relief, jeera (cumin) buttermilk after meals can also prevent bloating.

As summer can affect digestion, maintaining gut health is essential. Fermented foods, which are cooling, light, and rich in probiotics, play a significant role in supporting gut health during the hot months. Fermented rice, a popular South Indian recipe, is a great option. Simply soak leftover rice overnight in drinking water, add salt, curd, and a tempering of ginger, mustard seeds, and curry leaves for a refreshing and gut-friendly dish.

Other probiotic-rich options include kombucha, a tangy, low-sugar drink, and beetroot/carrot kanji, a simple fermented drink that supports gut health. Traditional drinks like sol kadhi, made from kokum and coconut milk, are also excellent for digestion and cooling the body. For a nutrient boost, fermented ragi malt, made from the millet ragi, enhances gut health and is perfect for summer.

Incorporating these seasonal foods and practices into your daily routine can help you stay cool, hydrated, and energized throughout the summer.