With the monsoon clouds gathering over India, a wave of relief against the sweltering heat of summer washes among everyone. However, as you rejoice while it rains, don’t forget that the monsoon also brings in its own set of health concerns. Increased levels of humidity during the rainy season make your body vulnerable to many infections and diseases. 

You might crave street foods or delicious snacks as the rain showers, but this joy could be cut short because of gut related infections. Widespread of innumerable bacteria and viruses in the rainy months can cause many gastrointestinal problems, like stomach cramps, vomiting, diarrhoea, nausea, constipation, or watery stools. Therefore, to avoid all these health issues, you must pay attention to your rainy season diet.

This article will guide you on what should go into your plates and what not during the rainy season. 

Foods to Include in Your Rainy Season Diet

Your monsoon diet shouldn’t only satisfy your taste buds but also strengthen your immune system to fight against monsoon-related infections and illnesses. Some of the foods to eat in rainy season to stay fit and healthy are as follows:

• Seasonal Fruits

Do you want to boost your immunity this rainy season? If so, your diet should be full of vitamins and minerals. And seasonal fruits like apples, pears, jamun, plum, papaya, pomegranates, cherries, lychees, bananas, and cherries can effectively meet your body’s increasing demands of nutrients like vitamins, minerals, fibre, and antioxidants. 

Moreover, these fruits are low in water content, reducing the risk of water-related illnesses and diseases. Another plus point of having these seasonal fruits is they help improve digestion, trigger the immune response, and maintain gut flora. Just make sure that you consume freshly and hygienically cut fruits.

• Vegetables

Monsoon is the time when you will see the vegetable market filled with gourds like bitter gourd, bottle gourd, ridge gourds, ash gourds, etc., along with other veggies like cucumbers, beans, okra, tomatoes, and cucumbers. Incorporating these fresh veggies liberally into your rainy season diet can foster optimal gut health.

Add herbs such as turmeric, neem, and fenugreek seeds to strengthen your immune system and prevent monsoon-related infections.

• Sprouts

Having sprouts can help you achieve good health in all seasons, especially in the monsoon. These protein-rich sprouts make the healthiest breakfast and snacks while boosting your immune system and aiding your body fight against germs.

• Soup

Are you desiring to munch on street food while the rain is pouring? Instead of having this unhealthy snack, try a bowl of steamy hot soup when hungry. Packed with nutrients, soup is filling and easy to digest. Hence, it will keep your stomach happy.

You can make a bowl of hot soup using any vegetable or chicken, and to elevate its taste, consider garnishing it with garlic, black pepper, and ginger. Munching on a bowl of soup will keep you hydrated throughout the day.

• Dry Fruits and Nuts

Munching on dry fruits and nuts like dates, cashews, walnuts, and almonds is a great alternative to processed snacks or junk food this monsoon. Rich in vitamins, minerals, niacin, and riboflavin, these foods can keep your cells healthy and strengthen your immunity.

• Probiotics

Another ideal way to prevent gastrointestinal infections and illnesses during this rainy season is to include probiotic-rich foods like almond milk and yoghurt in your diet. These foods will not only improve digestion but also boost your immune system. These are a healthy alternative to plain milk for the ones feeling bloated or indigestion after drinking milk during monsoons. 

• Herbal Tea 

Herbal teas, like ginger or tulsi tea are the best thing you can feed to your body this monsoon. They will help you keep warm and safe from flu or cold while boosting your immunity. In addition, it’s recommended to add a few drops of honey to your herbal tea rather than sugar to reap the benefit of its anti-bacterial properties.

• Spices

Besides paying attention to the foods to eat in monsoon, you should also research the spices to have during rainy months. Herbs and spices such as garlic, ginger, turmeric, cardamom, nutmeg, pepper, and cinnamon are bestowed with anti-fungal, anti-bacterial, anti-inflammatory, antiviral, antimicrobial, and immune-boosting properties.  

These spices and herbs will regulate immune cells like T-cells, helping your body protect you from pathogens. So, add these spices generously to your foods during the rainy season to uplift your overall well-being.

Foods to Avoid Eating in Monsoon Season

Here outlined are some foods you should avoid having as they can comprise your health during monsoons:

• Street and fried food: While street and fried foods might be tempting during cool, rainy weather, they can negatively affect your digestive system. The high fat content in these foods can slow down digestion, leading to bloating, food poisoning, and discomfort. 
• Unhygienic Food: Unhygienically cooked food or partially cooked food from outside and fruit Juice, milkshakes and cold beverages prepared by the street hawkers  - consuming such food or beverage may be contaminated with microorganisms leading to waterborne illness
• Spicy Food: Having spicy foods can interfere with your digestive system and, thus, can make digestive problems worse, causing acidity, indigestion, or constipation.
• Salt: Adding excess salt to your foods during monsoon can cause water retention and bloating. Reducing or avoiding salt intake can help maintain fluid balance in monsoon and avoid unnecessary health complications.
• Seafood: Monsoon is a breeding season for fish and other seafood, making them susceptible to contamination and infection. You should avoid consuming seafood or limit its consumption during rainy months as it can cause foodborne infections and illnesses. 

Final Words

The rainy season is a welcome change after the scorching summer heat, but it also comes with its share of health risks. Not taking necessary precautionary steps with regard to the rainy season food can potentially lead to deteriorating health. In addition to having these nutritional, energy-giving foods, pay more attention to good hygiene during monsoon. Learn how to stay fit and healthy this rainy weather with Medanta specialists!