Monsoon Eating Guide: What to Eat and Avoid

The monsoon season brings welcome relief from the scorching heat, but it also brings higher humidity, digestive sensitivity, and a spike in waterborne illnesses. To stay healthy and energized, it’s essential to eat mindfully—choosing foods that are seasonal, light, and immunity-boosting, while avoiding those that can burden your system.

Here’s your complete guide to what to eat and avoid during the monsoon:

Foods to Eat During Monsoon

1. Seasonal Vegetables

Go for light, water-rich, and fibrous veggies like:

• Lauki (bottle gourd)
• Tinda (apple gourd)
• Torai (ridge gourd)
• Bhindi (ladyfinger)

These are easy to digest and help reduce bloating.

2. Warm, Cooked Meals
   Stick to freshly cooked meals over raw foods. Steamed, sautéed, or lightly spiced dishes are better than oily or overly spicy foods.
3. Herbal Teas & Kadhas
   Sip on tulsi-ginger tea, cinnamon-clove brews, or turmeric milk to strengthen your immunity and aid digestion.
4. Moong Dal & Khichdi
   These are light, protein-rich, and ideal for cleansing the gut during monsoon sluggishness.
5. Seasonal Fruits (Washed Well)
   Opt for:

• Jamun
• Pomegranates
• Pears
• Apples
• Avoid eating cut fruits outside.

6. Rock Salt (Sendha Namak)
   Helps in balancing electrolytes and aids digestion during fasting or high-humidity days.

Foods to Avoid During Monsoon

1. Leafy Vegetables (Raw)
   Spinach, lettuce, and cabbage are prone to bacterial contamination during the monsoon. If used, wash and cook thoroughly.
2. Cold or Street Food
   Avoid golgappas, chaats, and juices from roadside vendors, as they may contain contaminated water.
3. Fermented or Leftover Foods
   These can cause acidity and harbor harmful bacteria in humid weather. Always eat fresh.
4. Heavy Dairy Products
   Limit curd at night or opt for buttermilk instead of milk-based sweets and paneer-heavy dishes.
5. Seafood
   Monsoon is the breeding season for many fish. Avoid shellfish and coastal seafood to prevent stomach infections.
6. Spicy and Deep-Fried Foods (Excessively)
   They may tempt the palate but can cause indigestion, acidity, and sluggishness during the damp season.

More Tips:

• Drink boiled or filtered water to avoid waterborne infections.
• Add hing (asafoetida), cumin, and ginger to meals to improve digestion.
• Keep meals light, warm, and frequent rather than heavy and irregular.

Listen to your gut, cook with care, and let food be your protection and comfort through the rains.