Which food makes the body cool? A complete guide to cooling foods

December 27, 2025 •

4 min read

Composed of over 90% water, watermelon is a prime example of which food makes the body cool by aiding hydration, according to nutrition experts. This principle extends to many foods, which help regulate your internal temperature through properties like high water content, ease of digestion, and specific compounds like menthol.

Quick Summary

This article explores a variety of hydrating fruits, vegetables, and herbs known for their cooling properties, such as cucumbers and mint. It details how certain dietary choices can help regulate body temperature by promoting hydration and easing digestion. You will also find a helpful comparison of warming versus cooling food types.

Key Points

Hydrating Foods are Key: Water-rich fruits like watermelon and cucumber, and drinks like coconut water, directly help cool the body by supporting hydration.
Consider Digestion: Foods that are easy to digest, such as yogurt and leafy greens, generate less metabolic heat compared to heavy or fatty meals.
Utilize Herbs and Spices: Menthol in mint provides a cooling sensation, and even spicy foods can trigger sweat, which cools the body as it evaporates.
Limit Heavy and Processed Foods: High-fat, spicy, and processed foods can increase metabolic heat and make you feel uncomfortably hot.
Embrace Traditional Wisdom: Systems like Ayurveda have long advocated for cooling foods, with modern science now providing supportive evidence for many of their principles.

The Science Behind Cooling Foods

While the concept of "cooling" foods has roots in traditional medicine systems like Ayurveda, modern science validates many of these principles through a clearer understanding of thermoregulation and metabolism. The physiological impact of food—not just its physical temperature—is the key factor. For example, some foods have a higher thermic effect, meaning the body expends more energy and generates more heat to digest them. Conversely, many cooling foods are easy to digest, low in fat and protein, and high in water and fiber, all of which contribute to a net cooling effect on the body.

Hydrating Fruits and Vegetables

High water content is arguably the most direct way a food can help cool you down by supporting overall hydration. Replacing fluids lost through sweat is crucial for regulating body temperature, and many fruits and vegetables are packed with water and electrolytes.

Watermelon: Over 90% water, this fruit is a classic summer cooler, loaded with vitamins A and C and the antioxidant lycopene.
Cucumber: With even higher water content (over 95%), cucumbers are incredibly hydrating and low in calories. Add slices to water or salads for an instant refresh.
Melons: Cantaloupe and honeydew melons offer high water content and natural sweetness, plus electrolytes to help balance salt levels.
Berries: Strawberries, blueberries, and raspberries have high water and antioxidant content, which helps in reducing body heat and inflammation.
Citrus Fruits: Oranges, lemons, and limes are rich in Vitamin C and electrolytes, helping to replenish what is lost through perspiration.
Leafy Greens: Spinach, kale, and lettuce are not only nutrient-dense but also have high water content, making them easy to digest and perfect for salads.
Bottle Gourd (Lauki): A water-rich vegetable, it is often cooked or juiced to help flush out toxins and reduce body heat.

Refreshing Dairy and Alternatives

Certain dairy products and their alternatives possess natural cooling and soothing properties, thanks to their probiotic content and light, digestible nature.

Yogurt (Curd): The probiotics in yogurt aid digestion and keep the gut cool, reducing internal heat generation. Enjoy it plain, as a smoothie, or in traditional dishes like raita.
Buttermilk (Chaas): A popular Indian drink, buttermilk helps with digestion, soothes acidity, and provides hydration. Spiced with cumin and mint, it's particularly refreshing.
Coconut Water: Rich in electrolytes like potassium, coconut water is an excellent natural hydrator that helps restore the body's fluid balance.
Kefir: Similar to yogurt, this fermented milk drink contains probiotics that support digestive health and contribute to a cooling effect.

Herbs and Spices with Cooling Properties

Some herbs and spices can create a cooling sensation or stimulate the body's natural cooling mechanisms, like sweating.

Mint (Pudina): The menthol in mint provides a powerful, natural chilling effect, making it a popular addition to drinks, chutneys, and salads.
Cilantro (Coriander): This herb is considered cooling in traditional medicine and can be used fresh in salads and sauces.
Fennel Seeds (Saunf): Known for their digestive benefits and cooling properties, fennel seeds are often chewed after meals or made into a refreshing tea.
Spicy Foods (in moderation): Paradoxically, chili peppers can cause the body to sweat, which then cools the skin as it evaporates. This is why spicy dishes are common in hot climates.

Comparison of Cooling vs. Warming Foods

To better understand how to structure your diet for temperature control, consider the key differences between food types. The table below outlines general characteristics based on traditional and scientific perspectives.


Feature	Cooling Foods	Warming Foods
Digestion	Easy to digest; require less metabolic energy.	Require more energy to digest; higher thermic effect.
Key Properties	High in water, fiber, vitamins, and minerals.	High in fat, protein, and carbohydrates; contain stimulants like caffeine.
Effect on Body	Promote hydration, calm inflammation, and aid detoxification.	Increase metabolic activity, can be inflammatory, and potentially dehydrating.
Examples	Cucumber, watermelon, mint, yogurt, lettuce, coconut water.	Red meat, fried foods, processed foods, excessive spices, caffeine, alcohol.
Traditional Taste	Sweet, bitter, astringent.	Sour, salty, pungent.

Foods and Drinks to Limit for Staying Cool

While focusing on what to add to your diet is important, knowing what to reduce is also key. Foods that are heavy, greasy, and highly processed require significant digestive effort, which generates internal heat. Overconsumption of red meat, very spicy foods, and stimulants like alcohol and caffeine can also contribute to a feeling of being overheated. Opt for smaller, more frequent meals to reduce the metabolic load on your body.

Incorporating Cooling Foods into Your Meals

Making simple dietary shifts can make a big difference. Start your day with a hydrating smoothie blending watermelon, mint, and a splash of coconut water. For lunch, a large salad with plenty of leafy greens, cucumber, and berries provides a light, water-rich meal. A yogurt-based raita makes an excellent cooling side dish for dinner. Throughout the day, sip on mint or cucumber-infused water to stay hydrated and refreshed. The scientific link between a food's composition and its effect on body temperature is a fascinating area of research, and understanding it can lead to more mindful dietary choices for comfort and well-being. For further reading on the science, check out this PubMed abstract.

Conclusion

To answer the question, "which food makes the body cool?" there isn't just one. It's a combination of choosing foods rich in water and electrolytes, such as cucumbers, watermelons, and coconut water, and incorporating light, easy-to-digest options like yogurt and leafy greens. By focusing on hydration and minimizing metabolically heavy foods, you can use your diet to help regulate your body temperature and stay comfortable during warmer weather.

Frequently Asked Questions

Watermelon is one of the most effective fruits for cooling the body due to its extremely high water content (over 90%), along with essential vitamins and electrolytes that aid hydration.

Yes, in moderation. The capsaicin in spicy peppers triggers a nerve receptor that causes your body to sweat. The evaporation of this sweat from your skin has a net cooling effect.

Dairy products like yogurt and buttermilk have a naturally cooling effect. Their probiotics aid digestion, and their light, refreshing nature helps keep the stomach calm and cool.

Yes. Coconut water is excellent for hydration and replenishing electrolytes. Lemonade, buttermilk, and iced herbal teas with mint are also great choices for their cooling properties.

Foods high in fat, protein, and complex carbohydrates require more energy for digestion, a process known as the thermic effect of food. This generates more metabolic heat, causing a warming sensation.

Not necessarily. While a chilled food provides immediate relief, the 'cooling effect' is primarily determined by how the food is processed by the body. For example, ice cream can feel cold but its high fat and sugar content requires more digestive effort, potentially creating a net warming effect.

Leafy greens like lettuce and spinach help cool the body because they are mostly water and are very easy to digest. This reduces the metabolic work your body needs to do, thereby minimizing internal heat production.