According to nutritionist Narang at Indraprastha Apollo Hospital (Delhi, India), hot weather causes many people to experience problems such as bloating, constipation, digestive disorders.
A simple but often overlooked solution is to increase fiber in your daily diet.
Fiber is not only a tool to clean the intestines but also plays an important role in maintaining a feeling of fullness, balancing blood sugar levels and supporting the hydration process.
Here are the superfoods you should include in your summer menu:
Mince
Mango is also a significant source of fiber. Minced meat also helps reduce constipation, improve bowel movements and increase satiety. In addition, this fruit also contains a lot of vitamin C and flavonoids, which help fight oxidation and protect cells from damage caused by heat.
Thorn squid
With a high water content and low calories, papaya is a great choice to supplement fiber in hot weather. A cup of cooked thorn melon contains about 3 grams of soluble fiber, which helps soften stools and maintain a stable digestive system.
Indian wooden apples
Considered a "precious remedy" in traditional medicine, wooden apples help effectively treat diarrhea and irritable bowel syndrome. The pulp of the fruit contains a lot of soluble fiber and tannin, which help sanate stools and protect the intestinal lining.
In addition, natural antibacterial properties make wooden apples a "savior" for summer cramps.
Note
Drink enough water: At least 8 - 10 glasses a day for fiber to work effectively.
Combined with probiotics: Foods such as yogurt or starch help enhance gut microbiota.
Cook properly: Gently stir-fry vegetables or stir-fry to retain the fiber content better than boiling thoroughly.
