Why nutritionists are recommending summer alternatives to leafy greens 

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Leafy greens have long enjoyed a reputation as nutritional powerhouses. Rich in vitamins, minerals, antioxidants, and fibre, vegetables like spinach are considered staples of a healthy diet. But during the scorching summer months, nutritionists say it may be worth diversifying your vegetable basket—not because leafy greens are unhealthy, but because seasonal produce can better support hydration, digestion, and overall comfort in hot weather.

Experts emphasise that while there is no need for healthy individuals to stop eating spinach or other leafy vegetables, summer is the perfect time to embrace water-rich vegetables such as cucumber, bottle gourd, ridge gourd, pumpkin, and ash gourd. These vegetables not only replenish fluids lost through sweating but are also easier on the digestive system.

Why summer calls for a different plate

According to Veena V, chief clinical dietician and head of the department of clinical nutrition and dietetics at Aster Whitefield, rising temperatures significantly increase the body’s need for hydration. “Due to warmer summer temperatures, we sweat more and lose more fluid from our bodies than we do during cooler seasons. To avoid dehydration, it is important to eat foods that help hydrate the body and make us feel refreshed,” she explains.

While drinking enough water remains essential, hydration doesn’t come only from beverages. Water-rich vegetables contribute substantially to the body’s fluid intake while supplying important nutrients and fibre. “Although leafy greens are healthy, summertime presents an opportunity to introduce other seasonal vegetables that naturally contain higher water content. These foods also support digestion and provide relief from the effects of the heat,” adds Veena.

Five vegetables that shine during summer
She recommends making seasonal vegetables the stars of summer meals.

Cucumber
Containing more than 95 per cent water, cucumber is among the most hydrating vegetables available. It can be enjoyed raw in salads, as a snack, or infused into water for additional refreshment.

Bottle gourd
Bottle gourd is known for being light on the stomach and easy to digest. It works well in soups, curries, or cooked with lentils, making it an excellent option for those seeking lighter meals during hot weather.

Ridge gourd
Ridge gourd is another easily digestible vegetable that pairs well with dals and other vegetables. Its mild flavour and high-water content make it ideal for summer cooking.

Pumpkin
Pumpkin offers more than hydration. Rich in vitamin A, antioxidants, and dietary fibre, it supports immunity, eye health, and digestive wellness. It can be prepared as soups, curries, or roasted side dishes.

Ash gourd
Ash gourd is traditionally recognised for its cooling properties. With its high-water content and easy digestibility, it helps maintain hydration while being gentle on the digestive system. “These vegetables provide vitamins, minerals and dietary fibre while naturally helping the body stay hydrated,” explains Veena.

The truth about spinach and oxalates

Recent discussions about avoiding spinach during summer have largely centred around its oxalate content. Oxalates are naturally occurring compounds found in many plant foods, including spinach.

However, experts caution against overstating the risks. “Spinach contains a natural compound called oxalate. In healthy individuals without kidney stones or renal problems, this generally does not pose a health concern,” Veena explains.
The concern mainly applies to people who are predisposed to kidney stones or have existing kidney disease. High consumption of foods rich in oxalates may increase the likelihood of calcium oxalate stone formation in these individuals.

Oxalates can also modestly reduce calcium absorption when consumed in very large amounts. “This does not mean people need to eliminate leafy greens from their diet. The key is moderation and including a wider variety of vegetables,” Veena stresses.

Should you stop eating leafy greens in summer?

The short answer is no. Despite growing conversations about limiting spinach, nutritionists agree that healthy individuals can safely continue consuming leafy greens throughout the year.

“Leafy greens can still be included as part of a healthy diet during the summer season. The greatest concern is primarily for people with a previous history of kidney stones or certain medical conditions,” says Veena.
Rather than avoiding leafy greens altogether, experts recommend balancing them with seasonal vegetables that better support hydration and digestive comfort during periods of intense heat. Eating a diverse range of vegetables also ensures the body receives a broader spectrum of vitamins, minerals, antioxidants, and phytochemicals.

Can cooking reduce oxalates?

For people who are susceptible to kidney stones but still enjoy leafy greens, simple cooking methods can significantly reduce oxalate levels.

According to Edwina Raj, head of services, clinical nutrition and dietetics at Aster CMI Hospital, Bengaluru, boiling is one of the most effective techniques. “Boiling leafy greens and discarding the cooking water helps reduce oxalate content because some of the oxalates dissolve into the water,” she explains.

While steaming helps preserve nutrients, it is less effective at lowering oxalate levels. Edwina also recommends pairing leafy greens with calcium-rich foods. “Foods like curd, paneer, or milk allow calcium to bind with oxalates in the gut, reducing their absorption,” the health expert says. She also advises rotating vegetables instead of relying heavily on spinach every day, allowing for a more balanced nutrient intake.

When summer heat affects digestion

Many people experience bloating, acidity, or digestive discomfort during hot weather. The heat itself, combined with dehydration and heavier meals, can slow digestion and leave people feeling uncomfortable.

Edwina recommends several simple dietary adjustments. “Choose light, freshly cooked meals instead of oily, spicy or fried foods. Eat smaller portions more frequently rather than large meals, and stay well hydrated with water, coconut water or buttermilk,” she advises.

Cooling foods such as cucumber, bottle gourd, watermelon, curd, and other water-rich fruits and vegetables can also help ease digestive discomfort. She further recommends limiting caffeinated beverages, carbonated drinks, and excessive sugary foods, all of which may aggravate acidity and bloating.

Simple eating habits also matter. “Eat slowly, avoid lying down immediately after meals, and reduce heavy late-night dinners to support better digestion during the summer months,” she adds.

Hydration goes beyond drinking water

While drinking enough water remains the cornerstone of staying hydrated, nutritionists remind us that fluids can come from multiple dietary sources.

Veena recommends including coconut water, buttermilk, lemon water, and fresh seasonal fruits with high water content as part of the daily diet.

During periods of intense heat and humidity, many people underestimate how much fluid they lose through sweating. Incorporating hydrating foods into meals can help compensate for these losses while providing additional vitamins and minerals.

Food safety matters more in summer

Summer’s high temperatures also increase the risk of foodborne illness. Experts advise washing vegetables thoroughly before cooking or eating them, consuming freshly prepared meals whenever possible, and avoiding leaving cooked food at room temperature for extended periods. Proper food hygiene becomes particularly important because bacteria multiply more rapidly in warm conditions.

A balanced summer diet

Rather than focusing on eliminating one food, nutritionists advocate embracing seasonal diversity. A healthy summer plate should include a colourful mix of vegetables, fresh fruits, whole grains, legumes, dairy, and adequate fluids. Rotating vegetables ensures a wider variety of nutrients while helping the body adapt to seasonal demands.

“There is no reason healthy individuals cannot consume leafy greens. They remain beneficial for health. However, adding more seasonal, hydrating vegetables during summer can help cool the body, support digestion, and contribute to overall wellbeing,” Veena concludes. For those with kidney stones or other medical conditions, consulting a physician or registered dietitian before making major dietary changes remains the safest approach.

Ultimately, the message from nutrition experts is not to abandon leafy greens, but to let summer’s naturally hydrating vegetables share the spotlight. A colourful, varied plate filled with seasonal produce may be one of the simplest ways to stay nourished, hydrated, and comfortable throughout the hottest months of the year.