The monsoon season is a time of relief from the sweltering summer heat, bringing with it lush greenery and cooler temperatures. However, the increased humidity and dampness also come with health concerns, particularly related to digestion and immunity. Adopting a monsoon-specific diet can help you stay healthy and enjoy the season to its fullest. Here are the best foods to eat and avoid during the rainy season.
Monsoon Diet: Best Foods to Eat
1. Seasonal Fruits
Seasonal fruits like pears, apples, pomegranates, and plums are excellent choices during the monsoon. These fruits are rich in vitamins, minerals, and antioxidants that help boost immunity and keep infections at bay. (Source)
Example: Start your day with a fruit salad made of apples, pomegranates, and pears for a refreshing and healthy breakfast.
Also, read: All about Preventing Waterborne Diseases in Monsoon: What You Need to Know
2. Steamed Vegetables
Steamed vegetables are easy to digest and retain most of their nutrients. Vegetables like carrots, beans, broccoli, and spinach should be a regular part of your monsoon diet. (Source)
Tip: Avoid eating raw vegetables during the monsoon as they may carry germs and bacteria.
3. Turmeric
Turmeric is known for its anti-inflammatory and antibacterial properties. Adding turmeric to your diet can help enhance your immune system and protect against infections.
Example: Drink a glass of warm turmeric milk before bed to boost your immunity.
4. Garlic
Garlic is another powerful ingredient with antimicrobial properties. It helps in digestion and boosts the immune system. (Source)
Tip: Add garlic to soups, stews, and stir-fries to enhance flavor and health benefits.
5. Herbal Teas
Herbal teas made with ingredients like ginger, basil, and mint can help soothe the digestive system and prevent infections.
Example: Sip on ginger tea with honey and lemon to stay warm and healthy during the rainy season.
6. Pulses and Legumes
Pulses and legumes are rich in protein and essential nutrients. They are easy to digest and help in maintaining energy levels. (Source)
Tip: Include lentil soups and chickpea salads in your diet for a nutritious meal.
7. Bitter Vegetables
Bitter vegetables like bitter gourd and fenugreek help in detoxifying the body and improving digestion. (Source)
Example: Cook a simple stir-fry with bitter gourd, onions, and tomatoes for a healthy side dish.
8. Yogurt
Yogurt is a probiotic food that promotes gut health. It helps in digestion and boosts the immune system.
Tip: Have a bowl of yogurt with a sprinkle of roasted cumin powder as a refreshing snack.
9. Oats for Monsoon Diet
Oats are a great source of fiber and help in maintaining a healthy digestive system. They are easy to cook and versatile. (Source)
Example: Prepare a warm bowl of oatmeal with nuts and fruits for a wholesome breakfast.
10. Water
Staying hydrated is crucial, even during the monsoon. Drink plenty of clean, boiled, or filtered water to flush out toxins and stay healthy.
Tip: Monsoon Diet- Avoid drinking water from unknown sources to prevent waterborne diseases.
Foods to Avoid During Monsoon
1. Leafy Vegetables
Leafy vegetables like spinach and cabbage are prone to contamination by dirt and germs during the monsoon. They can cause digestive issues if not cleaned properly. (Source)
Tip: If you must eat leafy greens, wash them thoroughly with salt water or blanch them before cooking.
2. Seafood
The monsoon is breeding season for fish and other seafood, making them more susceptible to contamination. (Source)
Tip: Avoid seafood during the rainy season and opt for safer protein sources like chicken or pulses.
3. Street Food
Street food is often exposed to unhygienic conditions, leading to a higher risk of foodborne diseases.
Example: Avoid eating chaat, golgappa, and other street foods. Prepare these snacks at home where hygiene can be controlled.
4. Fried Foods
Fried foods can be tempting during the monsoon but are hard to digest and can lead to stomach problems. (Source)
Tip: Opt for baked or grilled snacks instead of deep-fried ones.
5. Dairy Products for Monsoon Diet
Dairy products can spoil quickly in the humid weather, leading to food poisoning.
Example: Avoid milkshakes and creamy desserts. Stick to pasteurized milk and yogurt, and store them properly.
6. Cold Drinks
Cold drinks can disrupt your digestive system, leading to respiratory issues.
Tip: Monsoon Diet- Opt for warm beverages like herbal teas and soups instead of cold sodas and iced drinks.
Also, watch web stories: How do I get my dose of Vitamin D during the rainy season?
7. Mushrooms
Mushrooms are highly absorbent and can harbor bacteria from the damp environment.
Example: Avoid eating mushrooms during the monsoon or ensure they are cooked thoroughly if consumed.
8. Pre-Cut Fruits
Pre-cut fruits can easily get contaminated, leading to stomach infections.
Tip: Always cut fruits fresh and avoid buying pre-cut fruit from markets.
9. Salads
Raw salads can carry bacteria and parasites, making them risky during the monsoon.
Example: Opt for steamed or blanched salads to reduce the risk of infections.
10. Ice Creams for Monsoon Diet
Ice creams can lead to throat infections and other respiratory issues during the monsoon.
Tip: Monsoon Diet- Avoid ice creams and cold desserts. Choose warm desserts like fruit cobblers or puddings.
FAQs
Q: Can I eat raw vegetables during the monsoon? A: It’s best to avoid raw vegetables as they may carry germs. Instead, opt for steamed or cooked vegetables.
Q: Is it safe to drink cold beverages during the monsoon? A: Cold beverages can disrupt digestion and lead to respiratory issues. Warm beverages are a safer choice.
Q: Can I eat seafood during the monsoon? A: It’s advisable to avoid seafood as it is more prone to contamination during the rainy season.
Q: What are some safe snacks for the monsoon? A: Opt for baked or grilled snacks instead of fried ones. Fruits, nuts, and yogurt are also good options.
Q: How can I stay hydrated during the monsoon? A: Drink plenty of clean, boiled, or filtered water. Avoid water from unknown sources to prevent waterborne diseases.
