19-05-2025
Moringa, jackfruit or bael? Why you need fibre-rich foods to manage gut health in summer
As digestion tends to slow down in summer months, we experience gastrointestinal discomfort, be it in the form of bloating or erratic bowel movements. A time-tested yet often overlooked solution lies in dietary fibre, a powerful nutrient that not only regulates digestion but also supports hydration, blood sugar balance and satiety. While fibre-rich foods like oats are commonly recognised, India's summer bounty offers some surprising, traditional sources of this gut-friendly nutrient — jackfruit, drumsticks, ridge gourd and wood apple.
Fibre acts as a buffer against many heat-induced digestive issues. It absorbs and retains water in the colon, ensuring easier bowel movements. It feeds beneficial gut microbes, promotes fullness, reducing unnecessary snacking on oily or sugary foods.
Jackfruit (Kathal): With roughly 1.5 to 2 grams of dietary fibre per 100 grams, jackfruit aids in easing constipation, improving satiety and supporting gut motility. Rich in antioxidants like vitamin C and flavonoids, jackfruit also helps counteract cell damage brought on by intense heat exposure. Use raw jackfruit in stir-fries, curries or make cutlets for a hearty, plant-based dish. Ripe jackfruit works for smoothies and traditional desserts.
Drumsticks (Moringa pods): These slender green pods from the moringa tree are the perfect gut cleanser in summer. Offering around 3 grams of dietary fibre per 100 grams, they are rich in both soluble and insoluble fibre, helping soothe the intestinal lining and relieve constipation. Additionally, drumsticks are packed with calcium, iron, and vitamin C — nutrients essential for immunity and energy levels during hot months. Add them to sambhar, rasam or vegetable stews. For maximum fibre, consume the inner pulp after cooking.
Ridge Gourd (Turai): Low in calories yet high in soluble fibre, ridge gourd is one of the most cooling vegetables in Indian summers. Each cooked cup provides about three grams of fibre, and its high water content supports hydration and softens stools. It's ideal for those seeking light, easy-to-digest meals that also help regulate blood sugar levels. Lightly sauté ridge gourd with minimal oil and spices or cook it with moong dal for a nourishing summer meal.
Wood Apple (Bael): This fruit is a summer staple known for managing diarrhoea, irritable bowel syndrome and other digestive woes. The sticky pulp is abundant in soluble fibre and tannins, which help firm up stools and protect the intestinal lining. It also has antimicrobial qualities, making it a trusted remedy during seasonal gastrointestinal upsets. Blend bael pulp with chilled water and jaggery to make sharbat.
Hydrate adequately. Fibre needs water to work effectively. Aim for at least 8-10 glasses a day.
Pair with probiotics because curd and buttermilk complement fibre intake by supporting good gut bacteria. Cook smart. Light steaming or sautéing preserves fibre content better than prolonged boiling.
(Narang is nutritionist, Apollo Hospitals, Delhi)
