How to eat healthy in monsoons

How to eat healthy in monsoons

Rains have brought a pleasant relief from the sultry summer.  They have also increased the spread of flus, diseases, and visits to doctors. While you enjoy chai & pakodas in the rains, it’s important to take extra care your health and avoid catching infections or diseases. Unhealthy eating habits and lack of hygiene can even lead to stomach infections, diarrhea and digestive problems. Following a nutritional diet and eating right is the way to building strong immunity and maintaining good health in monsoons.

Here are some food tips for you to eat healthy and stay fit in monsoons.


What’s good to eat

1.)  Spices: Healthy spices like garlic, cumin (jeera), basil (tulsi), asafoetida (hing) and pepper(kali mirch) and turmeric(haldi) are rich in antioxidants and adding them to daily food can help improve your digestion, increase immunity and prevent infections. However, consumption of salt and red chillies should be reduced to avoid allergies and skin irritation.

2.)  Tea with herbs: Try having teas like ginger, lemon or green tea instead of the normal tea. They are rich in antioxidants, build resistance to diseases and help in digestion.

3.)  Fruits: Eating fruits improve immunity and build strength. Fruits like apples, pears, pomegranates are best suited for monsoons while the watery fruits such as watermelons, musk melons should be avoided.

4.)  Pulses: Pulses and lentils are light on the stomach and can be digested easily. They are also rich in proteins and nutrients which improve immunity and builds strength.

5.)  Soups: Soups ensure the intake of vegetables and are rich in nutrients. Besides providing a delicious mix of different vegetables, it also avoids the chances of catching a cold and strengthens immunity.

What to avoid in monsoons

1.)  Oily food: As tempting as those pakodas and samosas sound in monsoon, try not hogging too much of it. The digestive system is weaker in monsoons and cannot easily digest heavy or oily food. Especially the ones cooked outside should be completely avoided as it might lead to stomach infections.  Also, use lighter oils for cooking such as olive and corn oil instead of mustard or sesame oil.

2.)  Street food: Most people catch stomach infections during rainy season by eating street food. Contaminated water, breeding mosquitoes and unhygienic conditions make eating out a strict no-no in monsoons.

3.)  Fruit juices and Salads: Juices contain more risk of bacteria, especially if having from outside and is not freshly made. Eating raw vegetables or salads that are pre-cut should also be avoided for hygiene purposes.

4.)  Sour food: Eating vegetables that are sour like tomatoes, lemon, tamarind, promote water retention and can create swelling in the body.

5.)  Cold beverages and milkshakes: Having cold beverages in rainy season increases the risk of catching a cold or flu.

In addition, it is pertinent to take proper care of hygiene in monsoons. Avoid eating raw food and consume steamed or freshly cooked food. Fruits and vegetables must be washed thoroughly before using. Especially, the green leafy vegetables that are plucked from the ground and contain mud must be cleaned properly to avoid stomach infections.

In case you are taking the right diet but still feeling low on energy, consult a nutritionist what diet will be good for you.

If you are experiencing digestive problems or other infections in this season, then just taking a good diet and precautions will not be enough. Visit a doctor to detect any disease or illness and get a proper treatment. To find a General Physician or a Gastroenterologist near your place, log on to