Ultimate Healthy Diet and Nutrition Plan to follow this Monsoon

We are already halfway through the rainy season. With having a respite from the summer, many people have also experienced occasional flu. Yes, you know it. Along with the rain of cloud, the monsoon brings its share of woes. Woes as in, a host of health problems like indigestion, food poisoning & other infections.

In fact, this years’ on and off rain has brought a tremendous number of a series of infections. People think sipping on a hot cup of tea or ensuring that they stay dry throughout the day might shield them with these diseases.  Well, it is not true. C’mon, if it was that easy to protect yourself we would not be writing this article.

It is important to arm ourselves against these ailments to make the most of the lovely weather. So before you set out for, roadside vendors that serve chai and crispy snacks just the way you like them, read through this list of food items you should avoid in the rainy season.

Nutritionist Dr Simran Saini says, “Monsoons may be good, but they bring along a lot of infections. For example, green leafy vegetables are a no-no in this season considering they have excess bacteria during this period and can make you prone to various health hazards.”

During monsoons, many health and fitness experts have observed that your immunity decreases, which affect digestion. Therefore, it is always been better to eat home cooked and green food. Moreover, with the changing weather conditions, we need to change our lifestyle as well.

Says nutritionist Pallavi Srivastava, “Monsoon is the time for germs and bacteria to thrive unhygienic conditions. During the rains. There is a high amount of humidity in the atmosphere, due to which our stomach digestion gets sluggish.  Thus, eating the right kind of food and taking care of your overall health becomes extremely important to prevent yourself from falling ill.”

We will list out the things you need to avoid and as well as the things, you must include in your diet throughout this season.

First, have a look at the avoiding list of the food

Leafy Vegetables

green leafy vegetable for monsoon

Well, my personal experience says that long leafy veggies like spinach, cabbage, cauliflower and other bhajees affect the digestive system in a bad way during the rainy season. You may think that as counter-intuitive because all our lives we have been instructed about the importance of eating leafy vegetables. However, in the monsoon, they are best to be avoided. The begrime and dampness present in them makes them highly susceptible to germs. Also, because of the dampness, there are the chances you may find maggots and larva homing in there.

So, say no to leafy vegetables this season. Instead, go for pungent vegetables like bitter gourd, ghiya, tori or tinda. Also, do make sure all vegetables are thoroughly washed.


fruits for monsoon

Well, yes fruits are also needed to be handled carefully. Why? Because in normal days buying it from the roadside vendors doesn’t affect much but in monsoon it gets contaminated. Contaminated from the infectious monsoon air. Of course, if it’s out for the sell it would have exposure to the monsoon air for 24 hours. Roadside vendors have the fruits cut up well in advance, which could have come in contact with contaminated air. Stick to fresh fruit juice prepared at home. This also not, from vendors because the juicer they have is already polluted with the leftovers of the previous fruits. So, it is better to have it prepared inside your home and consume it instantly.

Says Srivastava, “Avoid eating any kind of raw foods or cut fruits during the rains, as they might have an accumulation of germs on them, which can also lead to food poisoning.” Also, don’t drink water from outside. Most of the water-borne diseases like dysentery,

Quick Tip: Even at home, make sure you don’t leave cut fruits out for very long. Any prolonged exposure to the air can cause contamination. Cut it fresh and consume immediately.

Shower immediately after getting wet!

shower after getting wet in monsoon

You must get yourself to the shower immediately after getting exposed to the rainwater. Yes, you heard it.  Go to the shower directly after coming from outside to drain out the germs from your body.

Says General physician Dr Ashish Patel says, “If you’ve got wet in the rain, go for a shower to protect yourself from infections.” Also, avoid entering an air-conditioned room with wet hair and damp clothes to prevent yourself from a viral fever or cold and cough.


– Says Dr Shyam, “In case you derive any skin infections, boil neem leaves in water and take a bath with it.”


Prawns that must avoid during monsoon

Seafood in other seasons is the best meal to have except the rain when the inhabitants of water bodies like fish and prawns are going through their breeding season. So they are best avoided this time of the year…

Nutritionist Smruti Gokhale suggests, “You should be careful about the fish and prawns you consume during the monsoons since it is their breeding season. You may end up with a stomach”

You may stick to chicken and eggs for this season. Eggs are the best have in this season. The eggs are protected amongst every other exposure to germs and insects in this season. Well, in all seasons it’s the complete food you may ask for.

Stay hydrated

Water in the glass for staying hydrated during monsoon

You see. Well, I will say why for this season only. You must drink throughout the year and that too 7-8 glasses of water on the daily basis.

It is extremely important to drink lots of water during the monsoons so that your system is clean. Says Gokhale, “Boil your drinking water and put chloride in it (for one litre of water put 3-4 drops of chloride) to kill the harmful micro-organisms and other impurities, which might cause diseases.”

Well, if you need any home remedy to make your water clean then we have already prepared a separate blog as- XYZ. Also, you may ponder over installing a water purifier in your home so that you get clean and safe water during this season.

Besides your regular tea, you can have herbal drinks like jasmine tea, chamomile tea or green tea. It keeps you healthy and builds up your resistance to fight against infections. Avoid drinking too much coffee during the monsoons, as it tends to dehydrate the fluids in your body.

Fried and Fast Food

Fast food to avoid during Monsoon

Yes, fast food/ fried food. A Big No No in this season. Make them off the chart. Try to avoid eating from outside as much as you can. Street foods like pani puri, bhel puri, sandwiches and pakoras may seem very tempting during this season but they contain bacteria that may cause indigestion. Halt right there!

Dr Simran Saini, a nutritionist at Fortis Hospital, Shalimar Bagh, New Delhi, recommends, “I would strongly advise everyone to stay away from street food, especially items like gol gappa where water is used. The season brings with itself lots of bacteria and insects, which can cause severe infection.”

What to have?

Herbs and spices

Herbs and spices for monsoon

To ease your digestion you must give the system what it’s easy with because in the monsoon system our immunity decreases. That is why; you must add fenugreek (meethi) seeds, cumin (jeera) seeds, mint and basil (tulsi) to the food that you consume daily, as they will help to improve your digestion.

You should definitely include garlic, heeng, pepper, ginger and turmeric in your food to get strength, and to aid your digestive system. Garlic and turmeric are best spices to indulge in as they are rich in many healthy antioxidants. You should also consume less salt as it promotes water retention and bloats your body.


Medical practitioner Veena Sehgal, recommends:

“People who face, skin allergies during monsoon should not eat spicy food because spicy food stimulates the circulation and raises body temperature, which leads to skin irritation, allergies and diseases.”

Seasonal fruits

Seasonal fruits for monsoon

Seasonal fruits are best to have unless you wash them properly. They are More Environmentally-Friendly, they support Your Body’s Natural Nutritional Needs more than any other thing, they avoid overseas contaminants & they are cheaper and tastier.

Priti Seth says- “Among fruits, stick to pomegranates, mangoes, bananas, apples, litchees and cherries. Fruits are the ideal food as they restore energy. But avoid watermelons and muskmelons and opt for apples, pomegranates and pears.”

Lentils and soups

lentils and soups for monsoon

You know 26% of the lentil’s calories are attributed to protein. It contains the third highest level of protein provider among the other edibles. Moreover, it stabilizes blood sugar level by slowing down the digestion. Lentils increase steady, slow-burning energy due to its fibre and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

So, of course, without any ado, you must include lentils perhaps increase the intake of it. Moong dal (green) and masoor dal are the delicious and healthier ones that you should definitely make a part of your diet.


Millets grain for monsoon

Before, we recommend you for millets. We’ll ask you to avoid Maida and suji as they are bad for the health and takes a much longer time to digest. That is why; barley, jowar and nachini rotis, which are rich in calcium should be a part of your diet. They treat Coronary artery disorder, helps in Weight Loss, reduces the risk of Colon Cancer. Helps to decrease high blood pressure. Helps in preventing Celiac disease. Controls Diabetes. Good Source of Antioxidants.

Type of Oil

pouring olive oil opting for monsoon

Oil! Yes, oil. The main and fundamental ingredient for most of your food. Especially when your taste buds tickle a lot.  During monsoons, we’ll suggest you avoid mustard and sesame oil as they are very heavy. Opt for olive oil, corn oil or other light oils instead.

At last

Summarizing everything we’ll say that stay hydrated, exercise out to keep your body healthy, boil tulsi, ginger and honey and drink the juice to treat viral fever, – In case you have a sore throat or throat pain, gargle with lukewarm saline water. And, lastly, Consume bitter vegetables like karela (bitter gourd) and bitter herbs like neem and haldi (turmeric) that contain antioxidants and medicinal properties that will prevent you from infections throughout this season.

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