The rising temperatures across India are increasing the risk of heat-related illnesses. There are secrets in our ancient foods that help the body to cool down naturally. For a century, Indians relied on many ingredients that hydrated the body to create balance between heat and digestion.

Cooling drinks to sip for hydration

1. Aam Panna: Aam panna prevents heatstroke and replaces lost electrolytes in the body. You can make aam panna with raw green mangoes, roasted cumin, and mint. It tastes tangy and sweet.
   
2. Chaas / Buttermilk:  Chaas is OG probiotic. It cools the gut and helps in heavy meal digestion. You can temper it with curry leaves, ginger, and roasted jeera for better taste.  Drink it after lunch for better digestion results.
3. Sattu Sharbat: Sattu is Bihar’s power drink that is rich in high protein, high fiber that keeps you full for long hours. Sattu is made of roasted gram. You can mix it with water, a few drops of lemon, black salt, and mint. This is cost effective.
   
4. Nimbu Pani with Sabja: Classic lemonade to level up your energy. Add soaked sabja/basil seeds in lemon water. It acts as natural body coolants and prevents acidity.
5. Coconut Water:  It is a natural electrolyte. The best time to consume coconut water is the mid-morning.
   
   

Your gut needs  light, water-riched, probiotic, easy to digest, and cooling food in summer.

1. Curd Rice with Pomegranate + Tempered Curry Leaves:  

Curd is a natural probiotic and rice is a light food. When you add pomegranate, you add fiber in food. 
You can use brown rice/red rice for better results. Garnish it with grated carrot and cucumber and temper with mustard seeds, hing, curry leaves to make it wholesome food.

2. Lauki + Chana Dal + Jowar Roti + Chaas:   

Lauki holds an incredibly high volume of water, about 92%to 96%of the vegetable's total, whereas chana dal gives protein to the body without letting it feel heavy. Jowar has high fiber. 
You can add jeera and ginger in dal and skip garlic if it feels hot for you in summer.

3. Sattu Paratha + Mint Chutney + Cucumber Raita  

Sattu has prebiotic fiber which is great for gut bacteria and mint has a cooling nature. Curd raita helps in soothing the gut. 

You can have it by mixing sattu with onion, lemon, and ajwain with less oil. 

4. Moong Dal Khichdi + Ghiya Raita:  

Moong dal is the lightest lentil and Ghiya/bottle gourd has a cooling nature. Khichdi has Ayurveda’s #1 gut reset ability.

 You can temper it with jeera, haldi, hing and Ghee on top.

5. Dalia with Vegetables + Plain Chaas  

 Broken wheat dalia has insoluble fiber for good bowel movement. You can add veggies like tinda, turai, carrots for better function. If you have acidity issues then avoid adding tomatoes in it. 

6. Steamed Rice + Turai Sabzi + Tomato-free Rasam  

 Turai has 96% water of total weight and steamed rice has low fat. Adding Rasam temper with jeera, pepper, curry leaves aids digestion. Referring to add moong dal instead of toor in the  rasam,  If you have bloating issues.

Tips for healthy gut in summer

1. Add probiotics daily diet: Add 1 bowl of curd/chaas in your lunch
2. Soak sabja/chia: soak 1 tsp in water and take it with chaas or lemon water 
3. Use cooling natural spices in everyday meals: Jeera, dhania, saunf, pudina. Decrease the use of lal mirch, garam masala as much as possible. 
4. Hydrate between meals: Drink Coconut water, aam panna, sattu sharbat in between your meals to stay hydrated daily. 
5. Sprout: Soak dal/rice 30 min before cooking. Easier to digest