We’re well into late summer, and that means on-off periods of hot and muggy weather. When the mercury rises, it’s natural to crave a diet of frappes, ice lollies and salads straight from the fridge. But is this pursuit of all things chilled doing us any good during hot weather? Not particularly, according to Traditional Chinese Medicine (TCM), which believes that devouring extremely cold food and drinks when we’re feeling hot could play havoc with our gut health.

“TCM warns against consuming extra cold things during heatwaves because it believes that cold substances can shock a digestive system that is already working hard to maintain internal balance amid external heat,” says Jiaming Ju, a TCM practitioner and founder of Kun Health. It’s believed in TCM, she continues, that a sudden intake of ‘cold’ can negatively impact digestion and the gut’s immune response.

High temperatures in summer often come with humidity. Ju explains: “Humidity contains a lot of liquid, which is a yin energy. Yin is usually ‘cold’ in nature in Chinese medicine and cold disrupts our body’s metabolism, causing digestion to slow down – which is why, when metabolism is already slow in the summer heat due to dampness, we shouldn’t consume cold and raw food.”  

Essentially, too much ‘cold’ (yin) disrupts the delicate balance of yin and yang (‘hot’) needed for optimal health, according to TCM. “Dumping excessive cold foods and beverages, which includes anything raw and straight from the fridge, into your already ‘cold and unhappy’ stomach, could easily lead to a slowed metabolism and in turn, affect your overall energy levels,” she says.

However, while this may be common for many, Ju says it won’t be the same for everyone: “We’re all individuals with different health tendencies – some of us are prone to feeling the cold and others are prone to feeling hot all the time. In Chinese medicine, nine body constitutions determine your health tendencies throughout life, which is why TCM advocates for an individualised approach to health.” 

It’s not just TCM practitioners who advise against consuming ultra-cold grub in warm weather. BANT-registered nutritionist and founder of The Health Space Beanie Robinson agrees with Ju – but for slightly different reasons: “I don’t think there’s anything wrong with an ice-cold or frozen drink on a hot day [but], generally, I don’t encourage people to eat really cold foods as the nerve endings in our gut might be sensitive. 

“I typically recommend working with the body’s temperature, so room temperature or warmer foods might be digested better and support peristalsis, the wave-like movements that keep food moving along the digestive tract.” 

Like Ju, Robinson adds that there is no ‘one size fits all’ when it comes to nutrition: “Some people work better with cooked warmer foods and some can tolerate fresh raw salads. How well we assimilate and absorb food is a case of how foods have been cooked, the health of our gut, the timing of meals and the environment in which we live. There are so many variables to consider.”

Jessica May, BANT-registered nutritional therapist and founder of Jessica May Wellness, is interested in traditional health practices such as Ayurvedic and Traditional Chinese Medicine. “Considering [they’ve] withstood the test of time, you can’t help but wonder if there is some truth to their assertions,” she says. However, in the realm of Western nutrition, she flags that this idea of ice-cold drinks harming our wellbeing “lacks solid scientific evidence”.

“The impact of hot or cold food on our internal temperature remains a topic of debate. Some studies suggest that cold foods take longer to digest and may potentially disrupt our digestive system, while others show minimal to no effect.  

“Staying hydrated, irrespective of temperature, is crucial for our bodies. The focus should be on ensuring adequate hydration as it plays a pivotal role in supporting optimal digestive function.”

May believes our food choices are better guided by nutritional value, whether that’s a refreshing fridge-cold salad in hot weather or a comforting veg-laden stew in winter: “Our focus lies in nutritional balance and supporting energy levels, immune function and overall wellbeing… consuming seasonal and locally sourced foods, rather than fixating on the temperature of what we eat.” 

Hydrate with vegan or bone broth

Ju says: “In the summer heat, we lose a lot of bodily fluid due to sweating. This is why clear nourishing broth – both vegan and bone – is a good idea. It’s more important to nourish the body with the liquid it loses, so we achieve a balance of yin and yang, rather than forcefully dropping the body’s temperature.” Ju says consuming broth at room temperature works for most people.

Eat more leafy greens

She also recommends upping your intake of leafy greens, considered ‘cooling’ in TCM: “Leafy greens usually contain more liquid, which is especially nourishing in the summer.”

Cool cooked vegetables before eating

Like Ju, Robinson agrees that foods eaten at room temperature work well in hot weather. She suggests vegetables can still be roasted or steamed before leaving them to cool a little before eating.

Up your nutrients with gazpacho and infused waters

Robinson also recommends hydrating via infused water, cooled herbal teas and gazpacho or soups that taste better cold (such as cucumber), which will also help boost your plant intake.

Watch your caffeine consumption

May reminds us: “If you frequently consume coffee and certain teas throughout the day, their caffeine content and diuretic properties may hinder your hydration goals.”

Don’t forget the fibre

“Consuming sufficient water and fibre can work wonders for your gut health,” says May. “Furthermore, the pro- and prebiotics commonly found in fibre-rich foods are incredibly beneficial for your digestive system.”

High-fibre foods include several salad-friendly ingredients such as beans (pinto, black beans, soybeans), seeds (chia, sunflower), sweetcorn, beetroot, sweet potato, wholewheat pasta, quinoa, avocado and summer fruits including strawberries and raspberries. 

Images: Getty