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Monsoon Diet - What to Eat and What to Avoid For Better Health

Monsoon showers rejuvenate the mind and bring much-needed respite after summer. However, due to the change in weather, several health woes surface during this season. Monsoon-related infections and diseases wreak havoc on human health. Hence, one must emphasise having a proper monsoon diet as it helps improve the immunity system and prepares the body to combat infections.

However, people should also be aware of the foods they must avoid as it messes with the digestive tract and makes the body susceptible to diseases.

Foods to Include in Your Monsoon Diet 

Here are some food items that individuals must incorporate into their diet in rainy seasons to maintain good health status and strengthen immunity:

  • Fluids

It is very important to stay hydrated during the monsoon as the body loses water content. Moreover, one hardly feels thirsty. Drinking adequate water helps curb toxins from the body and enhances the digestive issue. 

For instance, one can consume soups. Soups are loaded with nutrients and are easy to digest. One can also have herbal tea, masala tea, dal, kadhi, broths, etc., regulating the body's electrolyte balance. These are also highly rehydrating and benefit the immune system.

  • Fruits

Eating seasonal fruits like litchi, plums, cherries, papayas, pomegranates etc. helps the body meet the required nutrition as these are packed with vitamin C, vitamin A, antioxidants and fibre. For instance, lemons are rich in vitamin C, which improves immunity. It is also good for bone health and easy digestion. Moreover, lemons are full of flavonoids and bioactive compounds. Peaches are rich in vitamin A, vitamin B, vitamin C and carotene, which strengthen immunity and promote an infection-free body. 

  • Vegetables

Monsoon is the season of fruits and vegetables. Vegetables like cucumber, lady finger, bitter gourd, bottle gourd, tomatoes etc., must be added to one's regular diet plan as it promotes good health and a robust immunity system. For instance, teasel gourds are filled with inflammatory, laxative and antipyretic properties. 

Bitter gourds are filled with vitamin C which enhances immunity and improves the disease-combatting response of the system. Moreover, the anthelmintic property of this vegetable helps the body combat parasites and worms that affect the intestine. Hence, one must make these vegetables a part of their monsoon diet. 

  • Spice

Cinnamon, nutmeg, pepper, cardamom, turmeric, etc., are filled with anti-inflammatory, antifungal, and antimicrobial properties. These spices must be generously used in cooking as they work incredibly for health and boost immunity. Moreover, spices like ginger, garlic, etc., are ideal for combating chills and fever. These spices have anti-viral and immune-boosting properties. Moreover, it helps get relief from congestion and eases throat pain. For instance, garlic is bestowed with allicin which makes this spice filled with medicinal properties, preparing the body to fight against contagious diseases. 

  • Nuts

Almonds, cashews, walnuts, etc., are filled with vitamins and minerals.  Hence munching on them during monsoons proves beneficial for health in several ways. Moreover, nuts contain vitamin E, omega-3 fatty acids, riboflavin and niacin, which helps in bolstering immunity. One must also include dry fruits like dates in their rainy season diet. Vitamin E acts like an effective antioxidant, ensuring the cells' good health. 

Eating Habits to Avoid During Monsoon

Apart from knowing the food items that are healthy, one must know the eating habits that should be avoided during monsoons: 

  • Eating Outside

The temperature that prevails during rainy seasons is ideal for the growth of bacteria and fungi. Moreover, the water used in cooking junk food can also remain infected, increasing the chance of one getting infected with any contagious disease. Hence, one must replace junk foods with something healthy and nutritious made at home.  

  • Eating Fried Foods

Digestive issues are common in rainy seasons. Having an excess quantity of fried foods will result in gas, acidity, vomiting, bloating, indigestion, cramping, abdominal pain, etc. Even reusing fried oil can have a severe impact on health. Therefore, it is wise to avoid fried foods and instead have steamed vegetables and other food items that will be light on the stomach. 

  • Not Washing Vegetables

It is very important to wash the vegetables and fruits properly before eating. The humidity and dampness during monsoons lead to microbial growth; one must also avoid having pre-cut fruits and raw vegetables. Pre-cut or raw vegetables are contaminated with bacteria and viruses; hence, one must cook them properly before eating.

  • Frequently Eating Seafood Items

Fish and seafood become vulnerable to infections in rainy seasons as water pollution during this time doubles. Sea creatures become contaminated, and their consumption of it increases the chance of contracting water-borne diseases.

Water-borne severe diseases like cholera, typhoid, amebiasis, etc., can have a serious impact on one's health. Moreover, diseases like dengue and malaria are also common in monsoons. However, such diseases can have serious consequences if not treated on time. Unfortunately, people are generally held back from undergoing prompt treatment because of the escalating medical costs. 

To avoid such scenarios and receive proper medication and treatment, one can opt for a Monsoon Insurance cover and protect themselves from unforeseen events. One can also opt for the plan on Bajaj Markets for comprehensive coverage at a nominal premium. In addition, policyholders will receive compensation for doctor's fees and diagnostic tests during and before hospitalisation. 


To sum up, as monsoon season comes with several health problems, hence it is important for one to focus on consuming foods that maintain the right balance of nutrition and immunity. However, besides emphasising a proper monsoon diet, one must ensure they are financially protected from receiving prompt treatment in case they have contracted a fatal monsoon disease like dengue. In this regard, they can conveniently purchase a Dengue Insurance cover available under the customised offering of Pocket Insurance.

Frequently Asked Questions on Food for Monsoon Diet

Can probiotic food be included in a diet plan during monsoons?

Yes, one can include probiotic food in their monsoon diet plan and include yoghurt, buttermilk, etc. This is because probiotics contain good bacteria which prevent the body from disease-causing bacteria.

What are the healthy lifestyle tips to follow during rainy seasons?

Apart from eating healthy food, one must also follow certain health tips to stay away from getting affected by diseases like: 

  • Keep the house and the surroundings clean.

  • Wash the vegetables and fruits properly

  • Carry a hand sanitiser

  • Wash hands at regular intervals

Can one have omega-3 fatty acids?

Yes, one can include omega-3 fatty acids in their monsoon diet plans as these have an immune-modulatory effect. Moreover, they have anti-inflammatory properties. Omega-3 fatty acids are present in fish, shrimp, oysters, etc. However, one must ensure that fish, shrimps, etc., are properly washed and cooked.

Can we eat leafy vegetables in monsoons?

It is generally recommended to avoid eating leafy vegetables in monsoons. As cabbage, spinach, cauliflower, etc., get easily contaminated, it can put one’s health at risk and cause diseases like food poisoning. 

How does turmeric help the body in the monsoon?

Turmeric is bestowed with antiseptic, antibacterial, and anti-inflammatory properties that strengthen the immune system. Therefore, turmeric is commonly used in home remedies to cure monsoon-related illnesses. One can consume it by mixing it with milk.

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