Foods You Must Eat To Stay Healthy In Monsoon!
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: May 18, 2026 Published on: Mar 25, 2022
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By Dr. Nikita Toshi +2 more
Table of Contents
The monsoon season is a welcome change after four long months of scorching summer heat. However, while monsoon offers respite from the heat, it comes with its share of health risks. This is because of the weather changes (temperature and humidity), which facilitate the spread of some diseases significantly during this season. Consequently, infections, digestive problems, and allergies are seen to be more common1. But there is always a way to enjoy most of this season by following a few precautions and a healthy diet.
Instead of munching on unhealthy roadside chaats, try a bowl of steamy hot soup if you are hungry. Filling and packed with nutrients, soups are easy to digest and will keep your tummy happy. A bowl of chicken soup or vegetable corn soup garnished with black pepper, garlic, and ginger keeps you hydrated2 through the day.
Fruits like Jamun and Plums should be a part of your daily diet. Jamun has a sweet but slightly acidic flavor3. Juice made of Jamun also contains bioactive phytochemicals, which reduce the risk of liver diseases4. On the other hand, tangy and sweet plums are filled with antioxidants, vitamins, and minerals.
Sprouts are good for your health in all seasons, particularly in the monsoon. Not only do protein-rich sprouts make for a healthy breakfast or snack, but they also boost your immune system5, thus helping your body to fight germs.
Herbal tea, such as tulsi tea and ginger tea are your best friends during the monsoon season. Drinking herbal tea will keep you warm and safe from cold and flu while boosting your immunity6. Add a few drops of honey known for its anti-bacterial properties instead of sugar.
During monsoons, you crave ginger tea more than often. It is scientifically proven that ginger might reduce inflammation and infections due to its anti-inflammatory and antimicrobial activities11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
A common kitchen ingredient, turmeric is a miracle herb that should be consumed in any form during every season. Rich in anti-inflammatory properties, turmeric improves your immune system and keeps infections at bay7. Drink a glass of warm turmeric milk every night before hitting the bed to stay fit during the monsoon.
You should include more probiotics and fermented food in your diet during monsoon. Yogurt, buttermilk, and pickled veggies can make sure that your gut is healthy and happy. Probiotics are good bacteria and they live in our gut or intestinal tract. They help fight off disease-causing germs as well as bad bacteria from thriving in our bodies8.
Lemon is a great source of vitamin C and strengthens our immunity. Monsoons are the time when we are more prone to catching diseases. Vitamin C helps fight infections, ease digestion, and care for bone health. Full of bioactive compounds and flavonoids9, lemon pulp or zest is an incredible addition to your monsoon diet. Having lemon juice or squeezing some on your food or salads is a good way to amp up your nutrition and immunity.
Munching on dates, almonds, walnuts, and cashews is a good idea in every season. These nuts are rich in vitamins and minerals and are great additions to your monsoon diet. Rich in riboflavin and niacin, these food items help to strengthen your immunity10. They are powerful antioxidants and keep your cells healthy. Say no to junk this monsoon and binge on some nutritious nuts, dry fruits, and seeds.
Garlic has shown multiple effects like anti-bacterial, anti-fungal, anti-viral, and antioxidant. These medicinal actions of garlic might be beneficial in tackling cough, cold, and flu-like conditions, especially in children12.
Dr. Rajeev Singh, BAMS
Besides healthy eating, a few health tips, such as the following, can lower your chances of being affected by a host of illnesses:
PharmEasy’s Monsoon Gastro Stomach Infection Package has 33 tests, including Complete Blood Count (CBC), Test for Typhoid, Hepatitis, liver enzymes, etc., to help your doctor detect a plethora of monsoon-related infections and diseases. Don’t take it lightly if you see any symptoms of stomach or skin infection, fever, etc.
Have a healthy and safe monsoon! These lifestyle tips can keep you healthy and safe during monsoons. Instead of binging on fast and oily foods, make these nutritional energy-giving foods a part of your lifestyle. Also, pay attention to good hygiene.
The monsoon season can increase the risk of infections, digestive issues, and seasonal illnesses due to high humidity, contaminated food and water, and changes in the environment. However, making mindful dietary choices and maintaining proper hygiene can go a long way in supporting overall health during this time. Including freshly cooked, nutrient-rich foods such as soups, probiotics, herbal teas6, seasonal fruits, and nuts10 may help support immunity and digestion, while limiting oily, stale, and unhygienic foods may reduce the risk of stomach-related problems.
Also Read: What Is Hantavirus? Symptoms, Causes, & Effective Prevention
You can include warm, freshly cooked, and light foods such as:
Steamed rice, khichdi, soups, and porridges
Seasonal fruits like pomegranate, apples, pears, and bananas.
Herbal teas and warm water6
Cooked vegetables instead of raw salads
Foods rich in vitamin C and antioxidants
Probiotic foods8 in moderation if tolerated well
Spices such as ginger11, turmeric, black pepper, cumin, and garlic may also help support digestion and immunity.
It is generally recommended to avoid:
Street food and uncovered foods
Raw leafy vegetables and salads that may carry germs
Cut fruits sold outside
Excess oily, fried, or spicy foods
Stale or refrigerated leftovers
Seafood from unreliable sources during heavy rains
These foods may increase the risk of stomach infections or digestive discomfort.
Curd is not harmful for everyone during the monsoon, but some people may experience increased mucus formation, bloating, or indigestion after consuming it in humid weather. If you are prone to cough, cold, sinus issues, or weak digestion, it may be better to consume curd in moderation and preferably during the daytime rather than at night.
Fresh homemade curd is generally safer than stale or improperly stored curd
Cucumber can be eaten during the monsoon if it is washed properly and consumed fresh. However, because it contains high water content and is usually eaten raw, it may sometimes increase the risk of stomach infections if hygiene is poor. People with sensitive digestion may prefer lightly cooked vegetables instead of raw cucumber during this season
Chicken itself is not unhealthy during the monsoon if it is fresh, hygienically handled, and thoroughly cooked. However, improperly stored or undercooked chicken may carry bacteria that can cause food poisoning. During the rainy season, food spoilage may happen faster due to humidity, so extra care with meat hygiene and cooking is important.
Avoid raw, half-cooked, or roadside meat preparations.
You can support digestion during the monsoon by:
Eating freshly cooked meals
Drinking enough clean, boiled, or filtered water
Avoiding overeating
Including ginger11, cumin, ajwain, and turmeric in meals
Limiting oily and processed foods
Eating at regular times
Staying physically active with light exercise or walking
If digestive symptoms such as severe diarrhea, vomiting, fever, or persistent stomach pain occur, medical attention may be needed.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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