Heat exhaustion and sunstroke are common during summer, so it’s essential to take extra care of your health. Dr. Anjali Phatak, Director and Sr. Clinical Nutritionist at Nutripulse Jaipur, shares what foods to avoid this season to support your diet and overall wellness.
As extreme heat grips many parts of India, especially Delhi-NCR with temperatures soaring above 40°C, people are increasingly falling prey to heat-related illnesses. From dizziness and high fever to dehydration, nausea, headaches, and fatigue—heatwaves can take a serious toll on your health. That’s why maintaining the right diet and hydration is crucial.
We spoke with Dr. Anjali Phatak, Director and Senior Clinical Nutritionist at Nutripulse Jaipur, to understand what foods to avoid and what to include in your diet during summer.
Avoid These Foods During a Heatwave
According to Dr. Phatak, certain foods can worsen your body’s response to heat and should be minimized or avoided:
-
Deep-Fried and Greasy Foods
Heavy and hard to digest, these foods increase internal heat and burden your digestive system, leading to issues like gas, indigestion, and even weight gain. -
Overly Spicy Foods
Spices raise body temperature, causing excessive sweating, skin irritation, and dehydration. -
Sugary Beverages (Tea, Coffee, Energy Drinks)
Caffeine and sugar act as diuretics, pulling water from the body and increasing the risk of dehydration, which can harm vital organs like the brain and heart. -
Excessively Sweet or Processed Foods
These elevate insulin levels and can trigger inflammation and other metabolic disorders, particularly in the summer heat.
What to Eat Instead: Cooling and Nutritious Foods
To stay cool, hydrated, and healthy, Dr. Phatak recommends:
-
Fresh Fruits: Watermelon, muskmelon, oranges, apples, and pears help with hydration and supply essential vitamins.
-
Fresh Veggies: Cucumber, tomatoes, spinach, and salads keep digestion smooth and meals light.
-
Curd & Buttermilk: Rich in probiotics, these promote gut health and provide natural cooling.
-
Nuts & Seeds: Almonds, walnuts, and sunflower seeds are healthy fats—consume in moderation.
-
Whole Grains: Brown rice, quinoa, oats, and millets are excellent sources of energy and fiber.
-
Hydrating Drinks: Coconut water, lemon water, herbal teas, and fresh juices help maintain fluid balance.
-
Light & Boiled Foods: Simple meals like khichdi, boiled lentils, and soups provide energy without overheating the body.
Expert Tip for Health and Wellness
Dr. Phatak emphasizes that gut health, hydration, and mindful eating are key to maintaining wellness during summer. Focus on seasonal foods, drink plenty of water, and avoid processed and heat-generating items to stay fit and healthy.