India, July 5 -- Research reveals that enduring sweltering, humid conditions can alter the gut microbiome, resulting in slower digestion, sticky stools, and inflammation. To protect your gut, it's essential to follow simple yet often overlooked routines amid busy schedules. Adequate fluid intake is essential for soft stools and smooth digestion. Aim for 2-3 litres of fluids daily, adjusting during physical activity or high heat. Include water-rich foods like cucumber, watermelon, zucchini, and celery that hydrate and support gut function. For optimal balance, a homemade electrolyte drink made by adding lemon and a pinch of salt in water or natural coconut water works as an effective ORS alternative. Include seasonal fruits like watermelon, papaya, pineapple, citrus, and muskmelon - high in fibre, gentle on the gut, and naturally cooling - to soothe digestion. Pair them with leafy greens and whole grains like brown rice, oats, or quinoa to maintain smooth bowel movements. Balance gut flora with probiotic-rich foods such as yoghurt, homemade curd, kefir, kimchi, or fermented rice water from regional practices (eg, poita bhat). Nourish the gut's beneficial bacteria with prebiotic fibres found in bananas, garlic, onions, oats, and sprouts. Use cooling digestive ingredients like cumin, coriander, fennel, mint, ginger, and turmeric in light dishes or to brew herbal teas. These ingredients ease bloating, enhance digestion, and help counter inflammation, which is particularly helpful in humid climates. Eat in moderation with small, frequent, home-cooked meals; avoid greasy, heavy, or spicy foods that burden digestion. One should chew thoroughly, maintain consistent meal times, and dine in a relaxed environment; each habit supports the gut's circadian rhythm. Stay gently active, with morning walks or yoga to support bowel movement and microbiome balance. Maintaining gut health in hot, humid weather is about staying hydrated (including electrolytes), eating cooling high-fibre produce, incorporating probiotics and prebiotics, using gentle herbs, and adopting mindful eating habits along with light activity. If problems like bloating, sticky stools, or discomfort persist, consult a healthcare professional. With this holistic strategy, your gut can stay balanced and strong even under summer's stress....