World Digestive Health Day 2025: Add These Summer Foods To Your Diet Today For Better Digestion
World Digestive Health Day is observed every year on May 29 to raise awareness about digestive health and promote better understanding of gastrointestinal disorders. It was initiated by the World Gastroenterology Organisation (WGO) and focuses each year on a specific digestive health theme to educate the public and healthcare professionals alike. The heat during summer can slow down the digestive system, making one feel bloated or sluggish. Including water-rich, fibre-rich, and naturally cooling foods can help ease digestion by hydrating the body, promoting regular bowel movements, and reducing inflammation in the gut. Below we share a list summer foods to help boost your digestion.
These summer foods will help boost your digestion
1. Cucumber
Rich in water and dietary fibre, cucumber acts as a natural coolant and helps in flushing out toxins. Its high water content supports bowel movement and prevents constipation, which often becomes an issue in summer due to dehydration. Adding cucumber slices to salads or infusing them in water can keep your gut cool and hydrated.
2. Yogurt
Packed with probiotics, yogurt introduces healthy bacteria into the gut, enhancing digestion and nutrient absorption. It also soothes the digestive tract and reduces issues like bloating and acidity. Have a bowl of plain yogurt or make a chilled smoothie or buttermilk (chaas) for a probiotic punch.
3. Papaya
Papaya contains papain, a natural enzyme that helps break down protein and improves digestion. It's particularly helpful in easing bloating, constipation, and indigestion. Eat it fresh or add it to fruit salads for a tropical digestive boost.
4. Watermelon
This refreshing fruit is not only hydrating but also aids digestion due to its fibre and water content. It prevents dehydration-induced constipation and keeps the digestive tract smooth and regular. A bowl of chilled watermelon can be a great mid-morning snack.
5. Mint
Mint has carminative properties, which means it helps in expelling gas from the stomach and relieves indigestion. It also cools the body internally and soothes the stomach lining. Use fresh mint in chutneys, lemon water, or make mint tea for a digestive lift.
6. Fennel seeds
Commonly chewed after meals in many cultures, fennel seeds help relax digestive muscles and reduce bloating. They stimulate gastric enzymes and ease gas and cramps. Chew a teaspoon of fennel seeds after meals or brew them into a light tea.
7. Coconut water
Naturally cooling and rich in electrolytes, coconut water supports hydration and eases digestion. It helps maintain the body's pH balance and soothes the digestive system. Drink a glass in the afternoon to keep digestion smooth and the body refreshed.
8. Bottle gourd
Bottle gourd is light, easy to digest, and high in water content. It prevents acidity, supports digestion, and reduces body heat. Cook it as a curry, soup, or juice it for a gut-friendly tonic during the summer.
9. Ginger
Though warming, ginger stimulates saliva and bile production, which helps in breaking down food efficiently. It reduces nausea, bloating, and indigestion. Use small amounts of ginger in teas or meals to get its digestive benefits without overheating the body.
Adding these foods to your summer diet can keep your digestive system strong, regular, and comfortable even during the hottest days.
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.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Hindu
18 hours ago
- The Hindu
The risks of undiagnosed gall bladder stones: doctors call for awareness, timely treatment
Globally, gallstone disease (cholelithiasis) is prevalent, with varying rates in different regions. In India, the prevalence of gallstones is estimated to be around 4% of the population. In contrast, studies in the West have shown a higher prevalence, with about 10% of American adults having gallstones. Within India, there are regional variations, with higher rates observed in certain areas like North and Northeast India. What are gallstones? Gallstones are hardened deposits in the gallbladder, and are increasingly being diagnosed across age groups in India. According to the World Gastroenterology Organisation (WGO), the most common types of gallstones are cholesterol stones ( accounting for approximately 80% of cases, and are primarily composed of hardened cholesterol), pigment stones (dark brown or black and are made of bilirubin), and mixed stones (contain a combination of cholesterol and bilirubin, falling somewhere in between the other two types in composition). Often asymptomatic, they are typically discovered during abdominal imaging for unrelated complaints. 'Many gallstones remain silent for years. But once symptomatic, patients usually present with pain in the upper abdomen, nausea, vomiting, jaundice or fever,' says Piyush Bawane, consultant – medical gastroenterology, Rela Hospital, Chennai. A sudden onset of abdominal pain, bloating or indigestion after meals may also be initial warning signs. 'People living with weight related health issues , diabetes, during pregnancy or on a high-fat diet are especially at risk,' notes Atul Sharma, clinical director of gastroenterology, Marengo Asia Hospitals, Gurugram. Gallstones and gallbladder cancer: what's the link? One of the more serious, but less-discussed complications of untreated gallstones, is gallbladder cancer, a relatively rare but aggressive malignancy. 'There is definitely a correlation between chronic gallstones and cancer of the gallbladder, but not everyone with gallstones develops cancer. The treating doctor assesses each patient's risk based on individual factors.' says Dr. Bawane. 'The persistent inflammation caused by stones can irritate the gallbladder lining over time, potentially increasing the risk of gallbladder cancer, especially with long-standing or large stones.' Dr. Sharma adds, 'The risk is not universal, but patients with large stones, a porcelain gallbladder, or other chronic biliary abnormalities are particularly vulnerable. Prophylactic removal of the gallbladder is often recommended in high-risk cases to prevent malignant transformation.' Even though prophylactic cholecystectomy ( the removal of the gallbladder to prevent future problems), is generally not recommended for individuals with asymptomatic gallstones. In certain situations asymptomatic patients with risk factors may also benefit from early surgical removal, as gallbladder cancer is often detected late and carries a poor prognosis. While gallstones have typically affected middle-aged women, recent years have seen a shift in demographics. 'We are seeing more cases in children and teenagers, especially those with obesity or underlying haemolytic disorders,' says Rasik Shah, paediatric surgeon at Lilavati Hospital and H.N. Reliance Foundation Hospital, Mumbai. He urges paediatricians to consider abdominal ultrasounds in children with persistent abdominal pain, and adds that laparoscopic cholecystectomy remains safe and effective in children. He also emphasis that in children, gallstones even though less common than in adults but can occur, often due to underlying hemolytic anemias like thalassemia or as a temporary result of antibiotic use (e.g., ceftriaxone), with some resolving spontaneously. Two other important paediatric hepatobiliary conditions (liver and bile duct diseases ) include choledochal cysts -- congenital bile duct dilatations that may be detected antenatally and should be surgically treated between 3–6 months to avoid cholangitis --- and biliary atresia, a serious developmental defect of the bile ducts and gallbladder. Biliary atresia presents as jaundice with pale stools in the first month of life and requires urgent surgical intervention before two months of age for optimal outcomes, as delays can lead to liver failure and the need for transplant. Early detection and timely referral to a paediatric surgeon are critical in managing these conditions. When gallstones go untreated Neglecting gallstones can result in acute cholecystitis, bile duct blockage, pancreatitis, and in severe cases, sepsis or gallbladder rupture. Thiagarajan Srinivasan, director – Liver Diseases and HPB Surgery, MGM Healthcare, Chennai, says, 'Even a small gallstone can migrate and block the bile duct, leading to life-threatening complications. Around 1–2% of asymptomatic patients can develop serious conditions.' Compounding this, myths and delays in seeking care remain major challenges, says Dr. Bawane. 'Patients often wait until the pain becomes unbearable or jaundice sets in. Unfortunately, by then, the risks — including that of cancer — would have significantly increased.' Technology aiding early detection Experts say that modern imaging techniques have improved detection accuracy, particularly for bile duct stones. 'MRCP (Magnetic Resonance Cholangiopancreatography), contrast-enhanced ultrasound, and Endoscopic Ultrasound (EUS) allow non-invasive and precise detection of even small stones and sludge,' says Dr. Thiagarajan. While medications like ursodeoxycholic acid can dissolve certain cholesterol stones, they are time-consuming and rarely curative. 'They are not a practical option for most symptomatic patients, given the high recurrence rate,' notes Dr. Sharma. Laparoscopic cholecystectomy , a minimally invasive surgical removal of the gallbladder, is the preferred treatment. 'For complicated cases or patients with common bile duct stones, procedures like ERCP (Endoscopic Retrograde Cholangiopancreatography) may also be necessary,' adds Dr. Bawane. Surgical advancements now include single-incision laparoscopic surgery, robot-assisted procedures, and use of indocyanine green (ICG) dye for real-time visualisation, ensuring safer removal and reduced bile duct injury. Preventive care and management Lifestyle and dietary changes play a critical role in reducing risk. 'A high-fibre diet with whole grains, fruits, and healthy fats like olive oil, combined with regular meals and exercise, can reduce the risk significantly,' explains Dr. Thiagarajan. Rapid weight loss, fasting, and high-sugar diets should be avoided. For those awaiting treatment, dietary control can prevent attacks. 'Stick to low-fat, small meals and stay hydrated. Avoid fried and greasy food. Symptom relief can be supported by painkillers or antispasmodics under medical guidance,' says Dinesh Ramaswamy, senior surgical gastroenterologist at SIMS Hospital, Chennai. Post-cholecystectomy recovery is ideally not hard for most patients. 'The liver continues to produce bile, which now drains directly into the intestine. Some may have mild bloating or altered bowel movements initially, but this settles over time,' says Dr. Ramaswamy. 'There is no need for long-term medications, just mindful eating,'he says. He adds that the number or size of gallstones doesn't always reflect severity. 'Even sludge or small stones can block ducts and cause severe infection. That is why even early surgical intervention is sometimes advised -- to prevent complications, including cancer.' While there is no gallstone-specific national programme, doctors across hospitals follow protocols recommended by the Indian Council of Medical Research (ICMR) and surgical societies. These promote early ultrasound-based screening, timely intervention, and public education. 'Gallstones are manageable. But we must act early. With rising incidence -- even in young people -- awareness about risks like cancer is crucial,' says Dr. Shah.
Time of India
30-05-2025
- Time of India
World Digestive Health Day 2025: 5 daily habits that can boost your gut health
As they say, a healthy gut leads to a healthy and happy life. Although gut health is often overlooked in the sea of other aspects of a health regime – it is of supreme importance. After all, who would want a wretched feeling in their stomach while building their muscles or toning their abs! World Digestive Health Day (WDHD) is observed annually to raise awareness about digestive health and its impact on overall well-being. Marked on May 29, the theme for WDHD 2025 is "Your Digestive Health: Nourish to Flourish," emphasizing the importance of nourishing our digestive system to promote optimal health. What is gut health? Gut health refers to the overall well-being of the digestive system, encompassing its function in breaking down food, absorbing nutrients, and eliminating waste. It's also deeply intertwined with the complex ecosystem of microorganisms, including bacteria, viruses, and fungi, collectively known as the gut microbiome. These microorganisms play a crucial role in various aspects of health, including digestion, nutrient absorption, immunity, and even mental health. Gut health is crucial for overall well-being because it plays a vital role in digestion, nutrient absorption, immune function, and mental health. A healthy gut supports the body's ability to break down food, absorb nutrients, and defend against infections. It also influences mood, stress, and cognitive function through the gut-brain axis. Improving gut health: A healthy gut is essential for digestion, immunity, mental clarity, and overall vitality. Incorporating some simple habits in your daily routine can lead to significant improvements in gut health, contributing to better digestion, enhanced immunity, and overall well-being. Here are five effective practices to consider: Prioritize a fiber-rich diet Dietary fiber is crucial in maintaining gut health by supporting digestion and promoting regular bowel movements. Including a variety of fiber-rich foods such as fruits, vegetables, whole grains, legumes, and seeds in your daily meals can help achieve the recommended intake of 25–30 grams of fiber per day. Additionally, incorporating prebiotic foods like garlic, onions, bananas, and asparagus can nourish beneficial gut bacteria, further enhancing digestive health. Stay hydrated Proper hydration is essential for digestion and nutrient absorption. Drinking adequate water throughout the day helps soften stool, prevent constipation, and maintain the mucosal lining of the intestines. Aim to consume at least 2–3 liters of water daily, adjusting based on activity levels and climate. Engage in regular physical activity Regular exercise stimulates the muscles in the digestive tract, promoting efficient movement of food and waste. Activities such as walking, yoga, cycling, or swimming can enhance gut motility, reduce inflammation, and support a diverse gut microbiome. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Practice mindful eating Mindful eating involves paying full attention to the experience of eating, including the taste, texture, and aroma of food. This practice can improve digestion by promoting thorough chewing, reducing overeating, and enhancing the body's ability to process nutrients. To practice mindful eating, aim to eat slowly, chew each bite thoroughly, and avoid distractions such as screens during meals. Ensure sufficient sleep Adequate sleep is vital for overall health, including digestive function. A consistent sleep schedule supports the body's circadian rhythm, which influences the gut microbiome. Aim for 7–9 hours of quality sleep each night to allow the body to repair and regenerate, including the digestive system. Digestion Issues? Try These Easy Yoga Poses To Boost Your Gut One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
29-05-2025
- Time of India
70% of Indians don't meet daily fiber needs; women at greater risk: Survey
New Delhi: On World Digestive Health Day , a new survey has revealed that 70 per cent of Indians fall short of their recommended daily fibre intake, putting their digestive health at risk. The fibre gap is even more pronounced among women, with 74 per cent reporting inadequate intake, compared to 64 per cent of men. The findings—based on responses from over 8 lakh people, including 1.27 lakh via the fiber meter and 7.4 lakh through the digestive quotient test—highlight serious dietary and lifestyle gaps threatening the nation's gut health. 'These numbers should raise an alarm,' said Dr B. S. Ramakrishna, Director & Senior Consultant – Medical Gastroenterology, SRM Institutes for Medical Science, Chennai. 'The gut is central to our overall health, and fibre from whole grains and multigrain sources is critical for maintaining a diverse and healthy gut microbiome. On this World Digestive Health Day, with the theme Nourish to Flourish, we must promote fibre-rich diets as part of preventive health strategies.' Anuj Rustagi, Chief Operating Officer – Staples and Adjacencies, ITC Foods, said, 'Fibre is a foundational pillar of digestive health, yet most Indian diets don't reflect that. This fibre gap is alarming. We need simple but impactful dietary changes—like adding multigrains, fruits, vegetables, and staying hydrated—to reverse this trend.' Echoing the sentiment, Anita Jatana, Chief Dietician at Indraprastha Apollo Hospital, Delhi, emphasized that poor dietary habits are a primary cause of rising digestive health problems. 'A fibre-rich diet not only aids digestion but also supplies essential micronutrients. Swapping refined grains with multigrains like whole wheat, oats, and millets, along with good hydration, physical activity, and rest, can dramatically improve digestive wellbeing.' The findings—based on responses from over eight lakh people on the Aashirvaad Happy Tummy platform, including 1.27 lakh via the fiber meter and 7.4 lakh through the digestive quotient test—highlight serious dietary and lifestyle gaps threatening the nation's gut health. The data analysed was collected between 2021 and early 2025 from respondents across India. As digestive disorders and non-communicable diseases continue to rise, experts agree: fibre is no longer optional—it's essential.
