Choose your monsoon diet with care and stay healthy

The rains are finally here. After the hot and dusty summer days, we welcome the monsoons with a sigh of relief. Unfortunately, the risk of cold, flu, viral fever, etc. also increases during this time. Monsoon is a mix of hot as well as cold days. During this season, humidity is very high. This makes your digestive system weak and sluggish. Health risks like food poisoning, indigestion, flatulence, diarrhoea, dysentery and cholera rear their heads around this time. There is an increase in the spread of such diseases as it becomes easy for the germs and bacteria to thrive in unhygienic conditions. Hence, it becomes essential to take precautions. Besides maintaining good hygiene, you must pay attention to the next important thing to keep monsoon diseases at bay. A proper monsoon diet is absolutely necessary if you wish to be healthy throughout the rainy season.


A healthy and balanced diet is the key to fight these monsoon ailments as well as enjoy the season. Here are a few tips to keep in mind.

Wash fruits and vegetables during monsoons

A lot of dirt (source of bacteria) gets accumulated on fruits and vegetables such as cauliflower and green leafy vegetables. It is therefore important to wash them with warm water or blanch them. Blanching is a cooking process in which fruits and vegetables are first placed in boiling water for 1-2 minutes and then are placed in iced water or cold running water. This helps to get rid of the dirt as well as bacteria and makes the food safe to consume.

Avoid high-fat and sugary foods in your monsoon diet

Fried foods such as pakoras and samosas become irresistible during monsoons but as the digestive system becomes weak and sluggish during this season, digesting foods with high fat and sugar content becomes difficult. As digestion becomes slow, it often leads to indigestion and cramps in the stomach. Choose grilled, steamed or baked foods.

Limit the amount of milk intake

Milk is indeed the best source of calcium as well as protein and it is also said to be a complete food but it should be restricted during monsoon. Milk has a risk of spreading infections as it is loaded with germs and bacteria. One should opt for curds instead of milk.

Include herbal tea in your monsoon diet

Herbal tea is the best way to boost the immune system and fight infections such as cold, flu and headache. This includes basil leaves, cinnamon, cardamom, fennel seeds and ginger. Always replace coffee, tea, sodas with herbal tea. Coffee and tea often lead to dehydration and thus should be avoided during monsoons.

Avoid raw foods during this time

Raw foods are a major source of germs and bacteria. One should avoid having raw fruits and vegetables in the form of salads or raitas. Fruits such as apple and pear can be poached whereas salad and even sprouts should be steamed or boiled.

Stay hydrated always

During monsoons, there is already an increased risk of gut problems. Drinking lots of water flushes all the toxins and keeps the digestive system clean. Contaminated water is a major source of spread of infections and one should always boil the water to kill the harmful micro-organisms.


It is monsoon already and it brings along a lot of health issues. It tends to reduce the immunity and makes it easier for your body to become sick. Adding spices like turmeric, asafoetida (hing), mustard, coriander, turmeric, cinnamon, cloves, pepper, ginger, garlic etc. can help your body in many ways. Rich in anti-bacterial properties spices helps in digestion, oral health and many other health issues.

Here are a few spices you must include in your diet during monsoon for a healthier you.


Kown as methi in India is rich in vitamin C, A calcium and various other minerals. It is rich in antioxidants and therefore can help boost your immunity. It is beneficial to keep blood sugar in control, which means it is great for diabetics. It also gives you glowing skin and improves hair growth. Methi seeds can also increase breast milk supply.


Apart from having amazing immunity-boosting properties cinnamon aids digestion and helps regulate the production of insulin and the breakdown of carbohydrates better. This, in turn, accelerates the absorption of nutrients from the foods, making you feel full making cinnamon a great ingredient for weight loss too.


Ginger is very popular and its flavour is by all. But very few people know that it is one of the best spices to boost immunity. It is also loaded with various other health benefits. It helps boost your metabolism and only a cup of ginger tea or ‘kadha‘ made out of ginger can help to kick out infections like flu, cough and cold that are very common during monsoon.


Probably India’s favourite spice during monsoon and all the other time is turmeric. It is a staple in a basic Indian cuisine. It is rich in immune-boosting ingredient and that prevents a lot of health issues during monsoon especially. Sick during monsoon? Turmeric milk at your rescue.


Black pepper has been a vital part of the Indian cuisine. Not only does it enhance the taste of the food, but pepper also has numerous health benefits. This spice is very well-known for boosting immunity.

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