Mumbai summer health guide: Eat smart to beat heat-related gut infections

Follow these steps eat your way to recoveryThis summer the heat isnrsquot just draining your energy mdash itrsquos quietly turning everyday food into a potential health hazard As a dietitian one concerning pattern Irsquom seeing is the sharp rise in diarrhea vomiting hyperacidity and gut infections The culprit This yearrsquos unusually high baseline temperatures In earlier summers bacteria naturally present in food remained relatively slower in cooler conditionsBut now with temperatures staying consistently higher bacterial colonies are multiplying much faster mdash even in freshly prepared food left out for as little as 1530 minutes That simple homecooked meal cut fruit bowl or snack left on the kitchen counter may now spoil far quicker than expected increasing the risk of stomach infections when consumed unknowinglyIf you are someone facing these gut issues right now here is your guide to recoveryStep Pause raw foodsAvoid salads uncooked vegetables and high insoluble fibre foods as they can aggravate an already inflamed digestive tractStep Rehydrate strategicallyVomiting and diarrhoea cause rapid fluid and electrolyte loss so focus on ORS electrolyte water lemonsugarsalt water or dhaniajeerasaunf water with sugar and salt which can additionally help calm the gut and ease hyperacidity while replenishing lost fluidsStep Follow the BRATCKO dietNausea often suppresses appetite so choose whichever gutfriendly food from this list feels easiest to consume have Bread banana batata potato rice rava apple anar pomegranate toast black tea curd coffee kanji khichadi or oats These foods are gentle on digestion help bulk stools and support recovery without overloading the stomachStep Take prescribed medications diligentlyYour GPrsquos antibiotics or medications are crucial for controlling infection and symptomsStep Restore your gut with probioticsOnce medications are underway include kombucha or probioticrich beverages to help recolonise beneficial gut bacteria especially after antibiotic useStep Prioritise complete restYour body needs time to heal from internal stress and inflammationThis summer eating fresh isnrsquot just healthy mdash itrsquos essential Consume food promptly store it safely and protect your gut before the heat takes a tollAvoidGarlic and ginger though great for immunity are also thermogenic spices that stimulate blood circulation eventually leading to warming of body and increasing body temperatureSalty snacks as they are concentrated and low on moisture Such salty foods increase your bodyrsquos sodium levels which signals your brain to thirst Not drinking more than enough water after consuming such food products leads to cellular dehydrationDeep fried food and high fat foods as they are dense and move through the gastrointestinal tracts very slowly During summer the blood is diverted towards skin than your gut to help humans sweat If you have heavy oily food sitting in your stomach it ferments and causes bloatingHigh thermogenic effect food which is red meat and heavy proteins Proteins require the most energy to digest Processing such heavy food can increase your body temperature by 115 degree centigrade simply due to the effort your body needs to put to break these foodsAll views by Tehseen Siddiqui chief dietician at Saifee Hospital Mumbai unless stated otherwise She spoke to middayrsquos health reporter Ritika GondhalekarDal KhichdiMoong dal in rice or a light Khichdi is ideal as it is easy on the liver and does not require the intense heat production that heavy proteins or fats doCucumbers are coolHigh water produce like doodhi turai and cucumber are essentially structured water They are digested with minimal metabolic effort meaning your body doesnrsquot heat up just to break them downSabja hoary Basil seedshellip adding these to any food or drink is highly effective as they are mucilaginous and help the body retain moisture for longer periods acting like a slow release hydration packCurd is a predigested food because of the fermentation process It provides instant cooling and helps maintain the core body temperatureTurn to curd riceOne of the most soothing summer recovery meals curd rice cools the body reduces acidity and supports digestion Curd acts as a natural probioticrich coolant while rice offers gentle carbohydrates to maintain energy Add grated carrot anar or soft vegetables for extra nourishment