Dt. Natasha Mohan
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Healthy Food in the Rainy Season Boost Immunity with the Right Choices
Healthy food in the rainy season plays a vital role in keeping your body healthy and immune strong. With the drop in temperature and increase in humidity, the risk of infections rises. Choosing the right food helps you stay energized, boost digestion, and prevent diseases.
Why Is Eating Healthy Important During Monsoon?
Monsoon brings a higher risk of bacterial and viral infections. Waterborne and airborne diseases become common. Digestion slows down, and appetite often changes. Eating oily, street, or uncooked food can lead to stomach issues. That’s why eating healthy food in the rainy season is crucial.
Top Healthy Foods to Eat in the Rainy Season
Here are the best food items to include in your rainy-season diet:
1. Warm Soups and Herbal Teas
Soups with vegetables or lentils are light, warm, and easy to digest. Add black pepper, ginger, and turmeric for immunity. Herbal teas with tulsi, cinnamon, or ginger soothe the throat and fight infections.
2. Steamed Vegetables
Raw vegetables may carry bacteria during monsoons. Always steam or boil them before eating. Include bottle gourd, ridge gourd, pumpkin, and snake gourd. These are hydrating and aid digestion.
3. Seasonal Fruits Chat
Seasonal fruits chat is a delicious way to include fruits in your diet. Choose papaya, pomegranate, apple, and pear. Avoid watermelon or muskmelon as they hold excess water. Sprinkle black salt, lemon juice, and roasted cumin powder to enhance taste and improve digestion.
4. Fermented Foods
Fermented foods like idli, dosa, and dhokla are light and gut-friendly. They are rich in probiotics that promote a healthy gut. Avoid fermenting batter overnight, as the humidity may spoil it.
5. Grains and Pulses
Opt for lighter grains like oats, barley, and brown rice. Moong dal and masoor dal are great choices. They are easy to digest and high in protein.
6. Spices That Help
Use immunity-boosting spices in daily cooking. Include turmeric, garlic, ginger, asafoetida, and black pepper. They help improve digestion and prevent bloating.
4. Pressure Cook
Close the lid. Pressure cook for 2-3 whistles. Let the pressure release naturally.
5. Prepare the Tadka
In a small pan, heat ghee. Add cumin seeds, hing, garlic, and dried red chili. Once garlic turns golden, add red chili powder. Turn off the heat.
6. Pour and Serve
Pour the hot tadka over the cooked khichdi. Mix gently. Garnish with coriander and serve hot.
7. Avoid Fried and Junk Food
Tempting as they may be, fried pakoras and street food are not healthy in the rainy season. They may cause stomach upset or infections. Instead, choose baked snacks or roasted nuts.
8. Include Probiotics and Yogurt
Yogurt and buttermilk improve digestion and maintain gut health. Choose plain, homemade versions and avoid curd at night.
9. Stay Hydrated with Boiled Water
Always drink boiled or filtered water during the monsoon. Contaminated water is a leading cause of illness. Add a pinch of salt or a few tulsi leaves for extra safety.
10. Light and Warm Meals
Avoid heavy or cold meals. Eat freshly cooked, warm food. Keep portion sizes small to support easy digestion.
Daily Diet Tips for the Monsoon Season
- Eat at regular times.
- Avoid raw or stale food.
- Wash fruits and vegetables thoroughly.
- Add lemon juice to boost Vitamin C intake.
- Avoid seafood and leafy greens if not washed properly.
Sample Monsoon Day Diet Plan
| Meal Time | Healthy Food Option |
|---|---|
| Morning | Warm water + soaked almonds |
| Breakfast | Idli with sambar or poha |
| Mid- Morning | Seasonal fruits chat (papaya, apple, pomegranate) |
| Lunch | Steamed rice + moong dal + boiled veggies |
| Evening | Ginger tea + roasted chana |
| Dinner | Barley khichdi or soup with vegetables |
Precautions to Take While Eating in Rainy Season
- Avoid uncovered food.
- Don’t store cooked food for long hours.
- Avoid excessive dairy if mucus builds up.
- Avoid excess sugar or sweets.
- Limit intake of cold drinks and chilled desserts.
Immunity Boosting Tips Along with Food
- Sleep at least 7–8 hours.
- Do light exercises or yoga.
- Keep stress levels low.
- Keep surroundings clean and dry.
Final Thoughts
Healthy food in the rainy season is the key to staying safe and energized. Choose light, warm, and home-cooked meals. Avoid raw or oily food and keep your immunity strong. Add seasonal fruits chat to your diet for extra nutrition and flavor. When your food is right, the season feels more joyful and energetic.
As part of healthy food in the rainy season, fruits like papaya, apple, pomegranate, and pear are highly recommended. Avoid water-rich fruits such as watermelon and muskmelon, as they may cause digestion issues during this time.
Including leafy greens in your healthy food in the rainy season plan is fine, but only if they are washed properly and cooked well. This helps eliminate bacteria and ensures better digestion.
Fried snacks do not qualify as healthy food in the rainy season because they can slow digestion and increase acidity. Stick to light, home-cooked options to stay healthy.
Yes, buttermilk is a good choice for healthy food in the rainy season. It supports digestion and keeps the gut cool. However, avoid drinking it at night if you are prone to cold.
Immunity-boosting spices like turmeric, ginger, garlic, black pepper, and cinnamon are essential in healthy food in the rainy season. They help fight infections and support gut health.
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