22+ Best Cooling Foods and Cooling Herbs to Help Beat the Heat

Cooling foods are foods traditionally thought to help balance excess internal heat, while many also support hydration because they contain substantial amounts of water and electrolytes. Common examples include cucumber, watermelon, coconut water, yogurt, mint, cilantro and other water-rich fruits, vegetables and cooling herbs.

In Ayurvedic medicine and Traditional Chinese Medicine, cooling foods are generally classified according to how they are believed to affect the body rather than the temperature at which they are served. Foods with sweet, bitter or astringent qualities are often considered cooling, while cooling herbs such as peppermint, cilantro, dill and chamomile are commonly added to drinks, meals and teas.

From a modern nutrition perspective, water-rich foods can contribute to fluid intake, while spicy foods may temporarily encourage sweating. However, eating a particular food should not be viewed as a treatment for an abnormally elevated body temperature, heat exhaustion or heat stroke.

While everyone benefits from eating a varied, nutrient-dense diet, people often seek out cooling foods during hot weather or when following a traditional diet intended to balance excess “heat.” Here are the best cooling foods and cooling herbs, how they are traditionally used and practical ways to add them to your diet.

What are cooling foods?

Cooling foods are foods classified in traditional health systems as having a cooling or balancing effect on the body. The term does not necessarily mean that a food measurably lowers core body temperature. Instead, it may describe the food’s traditional energetic qualities, its high water content or the refreshing sensation it produces.

Many of the foods commonly described as cooling (including cucumber, watermelon, berries, leafy greens and coconut water) contain substantial amounts of water. They can contribute to overall fluid intake as part of a balanced diet.

Certain spicy foods may also promote perspiration, which is one of the body’s natural cooling mechanisms.

A variety of fruits, veggies, herbs and other foods that you likely already include in your diet can potentially have a cooling effect, such as peppermint, melon and yogurt.

Practitioners of Ayurvedic medicine and Traditional Chinese Medicine (TCM) generally believe that foods with sweet, bitter and/or astringent tastes all have cooling effects.

While every person needs a balance of different tastes and food types in her diet in order to obtain all the nutrients and energy she needs, some are thought to benefit from cool foods more than others, especially those who show signs of inflammation, anger and other issues tied to having high amounts of internal “heat.”

“Heating” foods and meals do the opposite of cooling foods, especially those that are heavy and high in a mixture of fat, protein and carbohydrates.

While not all warming foods are unhealthy (in fact, some such as grains and meat are beneficial) when consumed in large amounts they can put pressure on your digestive system to break down a complex mixture of nutrients. This requires a lot of energy because it forces your body to produce enzymes and gastric juices that build heat.

How do you know if you can benefit from including more cooling foods in your diet?

A cooling diet is recommended for people with signs of “internal heat.” This can include physical and emotional symptoms such as:

• Inflammation and pain
• Redness, swelling and throbbing
• Poor digestion, including acid reflux and stomach bloating
• Irritation, agitation
• Aggression and anger
• Anxiety
• Impulsiveness and recklessness

According to Ayurvedic principles, hot and cold foods are based on the internal nature of a food and how the food affects the three “doshas,” or body types: vata, pitta and kapha. Those with a Pitta dosha are most in need of cooling foods, while those with a Vata dosha tend to do better with more warming foods.

Another thing to clear up is the effect that different temperature foods have on the body. The physical temperature of a particular food isn’t what makes it hot or cold.

Ice cream isn’t always cooling, in other words, and spicy foods aren’t necessarily warming. It has more to do with how foods affect one’s digestive system and metabolism.

Cooling foods vs. heating foods

In traditional dietary systems, cooling and heating refer to a food’s perceived effect on the body, not simply whether the food is physically cold or hot.

Cooling foods often include water-rich fruits and vegetables, bitter greens, cultured dairy products, and herbs such as mint and cilantro. Heating foods commonly include alcohol, heavily fried foods, rich meals and certain pungent spices, although classifications differ among Ayurveda, Traditional Chinese Medicine and other herbal traditions.

The same food may also be classified differently depending on how it is prepared, the quantity consumed and the traditional system being followed. For that reason, cooling and heating classifications should be treated as traditional dietary frameworks rather than universally established nutritional categories.

Cooling foods and herbs

The best-known cooling foods include water-rich vegetables, cooling fruits, cultured dairy products, coconut products and several fresh herbs, such as:

• Cooling vegetables: Cucumber, celery, tomatoes, leafy greens, zucchini, asparagus and radishes
• Cooling fruits: Watermelon, cantaloupe, honeydew, berries, grapes, kiwi, pineapple, papaya and mango
• Cooling herbs: Peppermint, spearmint, cilantro, dill, chamomile, lavender, lemongrass and rosemary
• Other cooling foods and drinks: Coconut water, yogurt, kefir, tofu, almonds, rice, barley, oats and green tea

These foods do not all affect the body in exactly the same way. Some are traditionally classified as cooling, while others are particularly useful during warm weather because they provide water, electrolytes or a light alternative to heavier meals.

Best cooling foods

What foods are cooling to the body? Below are some of the top body cooling foods to focus on:

1. Water-rich vegetables, like cucumbers, celery, tomatoes, asparagus, various greens, zucchini and radishes
2. Strawberries, cherries and other berries
3. Tropical fruits, like papaya, pineapple and mangoes
4. Melon, including watermelon, honeydew and cantaloupe
5. Other water-rich fruits, like grapes and kiwi
6. Tofu and soy products
7. Coconut water and coconut milk
8. Goat’s milk and goat’s cheese
9. Kefir and yogurt
10. Grains, including rice, quinoa, spelt, barley and oats
11. Almonds
12. Raw honey

Best cooling herbs

Cooling herbs are plants traditionally described as having refreshing, soothing or heat-balancing qualities. Some, such as mint, create a noticeably cooling sensation, while others are primarily classified as cooling according to Ayurvedic medicine, Traditional Chinese Medicine or Western herbal traditions.

The following cooling herbs can be used fresh, dried, steeped into tea or incorporated into meals:

1. Cilantro
2. Spearmint and peppermint
3. Dill
4. Rosemary
5. Lavender
6. Lemongrass
7. Chamomile
8. Aloe
9. Cayenne pepper and other spicy foods
10. Green tea and other unsweetened herbal or botanical teas

Some of the most versatile cooling herbs are:

• Peppermint and spearmint: Use fresh mint in fruit salads, cucumber salads, infused water, smoothies or tea. Menthol activates cold-sensitive receptors in the mouth and skin, creating a cooling sensation.
• Cilantro: Add fresh cilantro to salsa, guacamole, salads, tacos, curries and herb sauces.
• Dill: Pair fresh dill with cucumber, yogurt, potatoes, fish or chilled soups.
• Chamomile: Brew dried chamomile flowers into a caffeine-free herbal tea that can be served warm or chilled.
• Lemongrass: Steep lemongrass in tea or add it to soups, curries and marinades.
• Lavender: Use culinary-grade lavender sparingly in tea, infused water or recipes.
• Rosemary: Add rosemary to vegetables, poultry, fish, sauces and infused water, although its traditional energetic classification can vary among herbal systems.
• Aloe: Only use food-grade aloe products intended for oral consumption, and avoid consuming aloe latex because it can have strong laxative effects.

Health benefits

Because there are many different types of cooling foods, each one offers unique benefits.

Potential benefits depend on the particular food rather than its “cooling” label alone. Water-rich fruits and vegetables can contribute to hydration, while produce such as berries, leafy greens and tomatoes also supplies vitamins, minerals, fiber and protective plant compounds.

Coconut water provides fluid and electrolytes, while yogurt and kefir offer protein and, in products containing live cultures, beneficial microorganisms.

Cooling herbs also have distinct properties. Mint contains menthol, which produces a cooling sensation by activating temperature-sensitive receptors. Chamomile is commonly consumed as a calming herbal tea, while cilantro, dill and rosemary add flavor that may make lighter, produce-rich meals more appealing.

For example, mint (peppermint and spearmint) are among the most popular cooling herbs, thanks to the presence of menthol in these plants that has a naturally chilling effect. Mint (fresh, in herbal tea and in the form of peppermint oil) is especially helpful for supporting digestion and reducing stomach pain and inflammation.

Many herbs and water-rich fruits and veggies also contain compounds that have natural anti-inflammatory effects and in some cases antimicrobial and calming properties.

Which food is most cooling for the stomach? Some of the best options for stomach pain, acid reflux and indigestion include:

• tropical fruits like pineapple (which contains the enzyme bromelain, known to fight inflammation)
• leafy greens
• pumpkin and squash
• coconut water
• kefir
• raw honey
• anti-inflammatory herbs, such as chamomile and mint

You might expect that spicy or pungent foods would increase heat, but this isn’t always the case.

Eating spicy foods, such as cayenne and other peppers, can trigger a nerve receptor in your tongue that detects heat and then causes your body to turn on cooling mechanisms, such as sweating. So while spice feels warm in your mouth, it can actually wind up being cooling.

If you think about it, it makes sense then that spicy and hot foods like various peppers and seasonings are popular in countries with hot climates, such as Mexico, Brazil, and parts of China and India.

How to add cooling foods and herbs to your diet

Because most water-rich fruits, veggies and herbs are cooling foods, there are endless ways to add them to your diet.

In addition to produce, an Ayurvedic diet that focuses on cooling one down also typically includes almonds and dairy products, such as cheese and yogurt/kefir.

Many cooling herbs, such as cilantro and mint, make great additions to soups, sauces and salads. You can also try them in guacamole, tacos, pesto sauces and green smoothies.

Another simple way to reduce internal heat via your diet is to add chunks of fruit like strawberries or pineapple to plain water, smoothies or sparkling water, perhaps along with some coconut water, fresh mint and raw honey.

You can also use these to make non-alcoholic “mocktails.”

Here are other recipe ideas and ways to utilize cooling foods:

• Emphasize sweet, bitter and astringent tastes.
• Consume more raw foods.
• Eat regularly, and avoid skipping meals to keep hunger in check.
• Eat lighter meals. Skip very heavy, high-fat meals, and try to balance things out with fruits and veggies.
• Include non-starchy vegetables with all your meals if possible, especially those high in water like cucumbers, greens and celery. Try dipping raw veggie slices into dips like hummus, making a big salad or sautéing them for a stir-fry.
• Stay hydrated by consuming liquid-based meals like green smoothies and soups. Limit intake of stimulants, alcohol and coffee.
• Add fresh fruit to meals like oatmeal, toast with almond butter, baked goods and yogurt bowls.
• You can also use cooling herbs like mint, lavender and rosemary in homemade lip balms, cough syrups, skin lotions and salves.

Cooling foods for summer

During hot weather, prioritize foods that provide water along with useful nutrients. Watermelon, cucumber, tomatoes, berries, leafy greens, celery and citrus fruits can supplement, but should not replace, the water and other fluids you drink.

Try building summer meals around salads, chilled yogurt bowls, fruit, smoothies, cucumber-based dips and lighter proteins. Fresh mint, cilantro and dill can add flavor without requiring a heavy sauce.

Coconut water may also provide carbohydrates and electrolytes, although plain water should remain a primary source of hydration for most people.

A diet that emphasizes cooling herbs and foods might look something like this:

• Breakfast of a green smoothie made with spinach, strawberries, kefir, almond butter and a touch of honey.
• Lunch of a salad topped with goat cheese, cubes of melon and lots of fresh veggies.
• Dinner of chicken served with herb sauce and sautéed asparagus and zucchini.

Do not rely on cooling foods alone during extreme heat. Move to a cooler location, drink appropriate fluids, and seek medical help for symptoms such as confusion, fainting, severe weakness, vomiting or a dangerously elevated body temperature.

Risks and side effects

While cooling foods and herbs are generally safe to consume, certain types can potentially interact with some medications. If you currently take daily medications to control a health condition, such as heart disease or diabetes, or if you’re pregnant or nursing, it’s best to get your doctor’s opinion before changing your diet or starting any herbal supplements.

Cooling foods and herbs should not be used as substitutes for appropriate treatment of fever, heat exhaustion or heat stroke. A high body temperature accompanied by confusion, fainting, rapid breathing, severe weakness, vomiting or loss of consciousness requires immediate medical attention.

Use concentrated herbal extracts and essential oils more cautiously than culinary amounts of herbs. Some herbal products may affect blood pressure, blood sugar, digestion or medication metabolism.

Only consume aloe products specifically prepared for oral use, and avoid aloe latex because of its potent laxative effects.

People with digestive sensitivities should also introduce large amounts of raw produce gradually. Although raw fruits and vegetables are often described as cooling, cooked foods may be easier to tolerate for some individuals.

Frequently asked questions

What are the best cooling foods?

Some of the best-known cooling foods include cucumber, watermelon, berries, leafy greens, celery, tomatoes, coconut water, yogurt, kefir, melon, and other water-rich fruits and vegetables.

What are the best cooling herbs?

Common cooling herbs include peppermint, spearmint, cilantro, dill, chamomile, lemongrass and lavender. Their traditional classifications and effects vary, so they should not all be expected to work identically.

What foods help reduce body heat?

Water-rich foods can support hydration, while spicy foods may promote sweating. However, no food should be relied upon to treat a dangerously elevated body temperature, heat exhaustion or heat stroke.

Are cooling foods always served cold?

No. “Cooling” generally describes a food’s traditional classification or perceived effect on the body. A food may be considered cooling whether it is served cold, at room temperature or cooked.

Is watermelon a cooling food?

Yes. Watermelon is commonly considered a cooling food because it is water-rich, refreshing and traditionally included in warm-weather diets.

Is cucumber a cooling food?

Yes. Cucumber is one of the best-known cooling vegetables and can contribute water along with small amounts of vitamins, minerals and plant compounds.

Is mint a cooling herb?

Yes. Mint is widely regarded as a cooling herb. Its menthol content activates cold-sensitive receptors, which creates a cooling sensation even though it does not necessarily lower core body temperature.

Do cooling foods actually lower body temperature?

Cooling foods may contribute to hydration or produce a refreshing sensation, but eating them does not necessarily cause a meaningful reduction in core body temperature. Dangerous overheating requires prompt cooling measures and, when appropriate, medical care.

What are cooling foods in Ayurveda?

In Ayurveda, foods with sweet, bitter and astringent qualities are often described as cooling or Pitta-balancing. Common examples include cucumber, melon, coconut, leafy greens, cilantro, mint and certain dairy products.

What is a simple cooling meal?

A simple cooling meal could include leafy greens, cucumber, tomatoes, melon, yogurt or kefir, along with fresh herbs such as mint, cilantro or dill. Individual dietary needs and tolerances should still guide food choices.

Conclusion

• Cooling foods are foods traditionally associated with balancing excess heat, while many popular examples are also rich in water and useful nutrients.
• Some of the best cooling foods include cucumber, watermelon, berries, celery, tomatoes, leafy greens, coconut water, yogurt and kefir.
• Popular cooling herbs include peppermint, spearmint, cilantro, dill, chamomile, lemongrass and lavender.
• Add these foods and herbs to salads, smoothies, yogurt bowls, infused water, herbal teas, soups, sauces and lighter summer meals.
• “Cooling” does not necessarily mean that a food lowers core body temperature. Cooling foods can support hydration and provide a refreshing sensation, but they should not be used to treat heat-related illness.