- Summer heat affects gut health by causing dehydration and digestive slowdown
- Watermelon’s rind and flesh support digestion with fiber and anti-inflammatory compounds
- Papaya enzymes aid protein digestion and balance gut bacteria during summer
The summer heat, combined with rising temperatures, takes a toll on gut function. Gut health tends to suffer as people tend to become dehydrated, which leads to digestive slowdown which is why eating seasonal fruits becomes necessary. The summer heat presents unique challenges for the Indian population, as everyone has different genes, diets, and geographies. As the rise of gut issues like inflammatory bowel syndrome, acidity, constipation, and many more issues becomes prevalent in India, people need to focus on how they can make the necessary dietary changes to remedy these issues. People who live in tropical parts of India tend to suffer the most from heat strokes, dehydration, and regular heat stress, as highlighted in the Microbiome journal, which closely looked at the role of fruits that could offer some relief in summers.
5 Gut-Friendly Fruits To Keep You Cool This Summer
1. Watermelon
Watermelon is mostly water and naturally sweet, making it a summer essential. However, if grown with low-quality water, its flavor, nutrition, and quality are affected. A review in the Agricultural and Food Sciences journal notes that the white rind of watermelon supplies the gut with fiber, which improves digestive function and should be consumed along with the red part. Studies indicate that using the whole fruit is beneficial for gut health.
- As mentioned in the International Journal of Food Properties, watermelon contains phytochemicals such as lycopene, vitamin C, and polyphenolic compounds that possess anti-inflammatory and antioxidant properties.
- It is highlighted in the Journal of Food Measurement and Characterisation that watermelon can even lower cholesterol absorption in the gut.
2. Papaya
Papaya is a fruit that has enzymes, fibre, and bioactive compounds, which make it better for your gut to function. It is even prescribed to people who are dealing with gastric issues, as papaya is a known balancer of gut bacteria whose imbalance gives rise to disorders that cause discomfort.
- According to research published in the Annals of Plant Sciences journal, papaya contains papain and chymopapain that help with protein digestion. Here is what other studies say about why eating papaya is important in summers:
- As mentioned in the research from Metabolites, the enzymes from papaya can decrease the abundance of undesirable bacteria (Proteobacteria) while increasing beneficial bacteria like Akkermansia muciniphila.
As the summer heat introduces the gut to different cooling foods, it can lead to an imbalance in the gut that makes eating seasonal fruits better.
3. Mango
The tropical fruit contains polyphenols, fibre, and nutrients that can nourish your gut to beat the summer heat. The exact kind of fibre that is present in mango is a prebiotic fibre that can supply the gut with much-needed good bacteria. Mangoes have known anti-inflammatory properties that make them a must-have summer fruit.
But moderation is key, as too many mangoes can even lead to high blood sugar, weight gain, and digestive issues, and some people tend to be allergic, so being careful with mangoes is important. There are studies that say a moderate dose of mangoes can benefit your gut, especially during the summer. Here is why the tropical fruit should be on your plate:
- The Food and Function journal highlights that mangoes are known for their water content and micronutrients.
- The pulp and flesh of mangoes can benefit your gut health, as it contains fibre and compounds that supply the body with macro- and micronutrients while cooling it at the same time.
4. Banana
The breakfast staple is rich in potassium and supports gut function with gut bacteria. The flesh and the pulp of bananas have great benefits for the whole body, not only gut function. Whether they are green or ripe bananas, their health benefits are immense, but they need to be consumed in the right form and at the right time to gain the maximum benefits. But when bananas are consumed consistently, their health benefits for the gut can become visibly noticeable. Here is what the research says about this superfruit:
- In the International Journal of Agricultural Sciences, the fibre content in bananas helps in improving digestive function.
- Bananas even protect the body from chronic diseases such as inflammatory bowel disease and colitis.
5. Pineapple
The tart fruit contains bromelain, which is beneficial for digestion, and it even acts as an anti-inflammatory. Pineapple consumption can supply your gut with good bacteria and reduce the presence of bad bacteria that cause gut issues if left unchecked. The fruit needs to be consumed as fresh as possible, as it tends to rot easily in the summer heat.
Pineapple fruit can be consumed as a fruit, in dehydrated form, or as a juice, and the most nutritional impact can be achieved from the fresh fruit when it is in season. According to research presented in the IOP Conference Series: Earth and Environmental Science, chilled pineapple is a great addition to beat the summer heat.
Also Read: Your Choice Of Fruits Could Be Raising Pesticide Levels In Your Blood, Warns Study
An assortment of summer fruits
Photo Credit: Freepik
The Gut-Summer Connection
The gut microbiome, or environment, is a delicate ecosystem that requires a balance of fibre, antioxidants, and hydration. The gut needs enough good bacteria to digest food effectively, especially during the summer season.
While these components are important for enhanced gut function, seasonal fruits can provide these needed substances easily. According to the Journal of Gastroenterology, there is an active role that gut health plays when an individual gets infected with an infectious or autoimmune condition.
So, maintaining gut health is important for setting a strong foundation, where if any lifestyle disease tries to spoil your gut balance, you can deal with it by receiving proper treatment at the right time.
Fruits are natural gut healers that need to be made part of the everyday diet. But you should consider how you are consuming them and when to extract the maximum health benefits and cooling properties from them.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
