Do you often feel bloated, constipated during summer, or just “closed”? You are not alone. Thanks to the digestive problems-neutralization, heat-induced inflammation and the change in the food pattern as the temperature rises. Whether it is a heavy food that will not just digest or continuously acidity after getting out in the sun, your intestine can quickly start acting in summer.

But there is good news here: Your kitchen can already keep secret for better digestion. Some summer superfoods are naturally designed to keep your intestine cool, regular and happy. Packed with fiber, enzymes, hydration and intestinal compounds, these foods can calm a irritated abdomen, restore balance, and even improve the absorption of nutrients.

And no, you do not need fancy powder or supplements. From hydrating cucumbers to probiotic-rich yogurt, and traditional favorite such as hair (wooden apples) and drumsticks (Moringa Pods), they are easily supported by seasonal gemstones and traditional knowledge.

So if your intestine is giving you a difficult time recently, then it is time to eat smart food – no less. Here is a list of 8 summer superfoods that can really help calm your digestive system and make you feel light and energetic again.

1. Cucumber

The cucumber contains more than 95 percent water and is rich in soluble fiber, which makes it ideal for digestion. A 2017 study in Nutrition Research states that water -rich vegetables such as cucumber aid in preventing constipation and helping the intestinal pH balance.

Tip: Eat cucumber raw with a pinch of salt or mix it in cold summer smoothie.

2. Curd

Yogurt includes lactobacillus and bifidobacterium, probiotic strains that improve the flora of the intestine. The 2020 review at Journal Frontiers in Microbiology confirmed that probiotic-rich foods supporting yogurt support digestion, reduce blotting, and increase the absorption of nutrients.

Tip: Add plain yogurt to the meal or convert it into a traditional buttermilk with spices like cumin seeds.

3. Papaya

Papaya is packed with papine, an enzyme that combines protein digestion. A 2013 study in neuro endocrinology letters found that papaya extract improved symptoms such as constipation, inflammation and indigestion in just 5 days.

Tip: Eat it on an empty stomach in the morning for the best results.

4. Mint

Mint (mentha) has long been used in traditional medicine for stomach problems. The 2019 systematic review in BMC supplement therapy relieved the effectiveness of peppermint oil from irritable bowel syndrome (IBS) symptoms such as gas and abdominal pain.

Tip: Use fresh mint leaves in chutney, water infection, or raita.

5. watermelon

In addition to hydration, watermelon contains prebiotic fiber that feeds healthy intestine bacteria. A 2021 article in the Foods Journal reports that prebiotics help reduce intestinal inflammation and improve stool stability.

Tip: Enjoy the watermelon as a breakfast or in a cold salad.

6. Jackfruit

Raw jackfruit consists of high levels of dietary fiber and resistant starch, which improve bowel regularity and intestine health. According to a 2022 study published in nutrition and metabolism, the resistant starch acts like a prebiotic and increases the development of beneficial intestine microbes.

Tip: Use it in place of meat in curry or wrap for high-fiber boost.

7. Drumsticks (Moringa Pods)

Moringa pods are rich in fiber and anti -inflammatory compounds. The 2016 review in Phytotherapy Research highlighted the ability to support Moringa’s digestion, fight bacterial infection in the intestine and improve intestinal health.

Tip: Add ripe drumstick to sambar or veggie steppes.

8. Wooden apple (hair)

Child fruits are widely used in Ayurveda for digestive disorders. A 2015 study in ancient science life found that the bull helps to relieve constipation and diarrhea by reducing intestinal inflammation and promoting bowel regularity.

Tip: Drinking hair sharbate during hot afternoon to calm your intestine.