Ayurvedic Tips to Improve Digestion During the Monsoon Season
Practical Ayurveda digestion tips for the rainy season. Safe foods, spices, routines, and hygiene for monsoon health you can trust.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 20th Nov, 2025
Introduction
When the rains arrive, many people notice bloating, acidity, or irregular bowels. Humidity, changes in routine, and a higher risk of food and water contamination can challenge the gut. This guide blends practical Ayurveda digestion wisdom with modern, evidence-informed monsoon health steps, so you can feel lighter, safer, and more comfortable all season long.
What Changes in the Monsoon and Why Digestion Needs Extra Care?
Here’s why digestion needs extra care during monsoon:
- More germs in food and water: Heavy rains and flooding can contaminate drinking water and fresh produce, increasing the chances of foodborne illness and diarrhoea. Simple hygiene and safe-food habits go a long way.
- Routine shifts: Less outdoor movement, irregular meals, and late nights can disrupt digestion.
Comfort-food temptations: Fried snacks or heavy meals may feel comforting when it’s cool and damp, but they can also cause indigestion.
Ayurveda Digestion Basics for Monsoon Health
Ayurveda emphasises keeping digestion (agni) strong through what you eat, how you eat, and daily routines. These time-tested suggestions align well with modern nutrition and safety guidance:
- Prefer warm, freshly cooked meals over cold, raw, or leftover foods.
- Choose light-to-moderate portions to avoid overloading the stomach.
- Eat at regular times, ideally in a calm setting without screens.
- Sip warm water or herbal infusions through the day; avoid gulping large amounts during meals.
- Use gentle digestive spices in cooking such as ginger, cumin, fennel, and coriander in culinary amounts.
- Balance your plate with cooked vegetables, whole grains, and a source of protein (lentils or legumes, eggs, tofu, fish, or chicken if you eat meat).
What to Eat: Safe, Soothing Choices for Rainy Days
Here’s what to eat during rainy days:
Warm, Cooked Meals That Are Easy on the Stomach
- Khichdi (a simple rice-and-lentil porridge) with a little ghee and cumin
- soups or broths with seasonal produce, well washed and cooked
- Steamed or sautéed vegetables such as carrots, pumpkin, bottle gourd, and beans
- Soft-cooked whole grains (rice, millet, oats, quinoa) instead of refined flours
- Lean proteins: well-cooked lentils or beans, tofu, eggs, or thoroughly cooked poultry or fish
Smart Hydration the Safe Way
- Prioritise safe water: use boiled, filtered, or otherwise treated water. During outages or after flooding, assume tap water may be unsafe until verified.
- Sip warm water or light herbal teas such as ginger, tulsi (holy basil), mint, or fennel if you enjoy them.
- Limit very cold beverages and ice from unknown sources.
- If you develop diarrhoea, oral rehydration solution (ORS) helps replace fluids and electrolytes.
- Seek medical advice if symptoms persist.
Probiotics and Fibre, with an Eye on Safety
- Probiotics: Plain, pasteurised yoghurt or kefir can support gut balance. If you are sensitive to dairy, try non-dairy probiotic foods or a healthcare-advised supplement. Traditional buttermilk (diluted yoghurt) with roasted cumin and mint is a classic Ayurvedic-style drink - use pasteurised dairy and clean water.
- Fibre: Aim for a mix of soluble and insoluble fibre. Focus on well-cooked sources during the monsoon, such as oats, barley, cooked apples or pears, carrots, sweet potatoes, lentils, and beans. Increase fibre gradually and drink enough water to prevent gas or discomfort.
- Wash and cook produce well. Raw leafy salads and pre-cut fruits from outside vendors carry higher risk in wet months.
Gentle Digestive Spices with Culinary Evidence
Here are some gentle digestive spices:
- Ginger: Widely used for nausea and mild indigestion; supported by research for certain digestive discomforts.
- Cumin and coriander: Traditional remedies for gas and bloating in culinary practice.
- Fennel: Commonly chewed after meals in South Asia; can be soothing for gas in small food amounts.
- Note: Spices are generally safe in food quantities. Avoid high-dose supplements if you take blood thinners or have gallstones. Pregnant or breastfeeding individuals should discuss herbal supplements with a healthcare provider.
What to Limit or Avoid for Smoother Digestion?
Here’s what to limit or avoid for smoother digestion:
- Raw or undercooked foods, especially salads, sprouts, street-side cut fruits, and unpasteurised dairy
- Street chutneys or sauces made with unsafe water
- Seafood from uncertain sources - ensure it’s fresh and well cooked
- Heavy, oily, and very spicy meals that can trigger acidity
- Excess alcohol and sugary fizzy drinks
- Leftovers kept at room temperature - refrigerate promptly and reheat before eating
Daily Routine Habits That Support Digestion
Follow these daily routine habits that support digestion:
- Eat on a schedule: regular meal times support digestive rhythm; finish dinner 2–3 hours before bed
- Watch portions: stop at comfortable fullness
- Move daily: a brisk indoor walk or light yoga supports gut motility
- Manage stress: simple breathing or quiet time helps calm digestion
- Sleep well: aim for 7–9 hours per night
- Wash hands often: especially before meals and after using the restroom
Easy Ayurvedic-Inspired Kitchen Remedies
Use these as comfort measures for mild, occasional symptoms. If symptoms persist, consult a clinician.
Cumin-Fennel-Coriander Tea
- How: Lightly crush ½ teaspoon each of cumin, fennel, and coriander seeds. Simmer in 2 cups water for 5–7 minutes, strain, and sip warm.
- Why: Traditionally used for gas and bloating; many find it calming.
Fresh Ginger-Tulsi Infusion
- How: Simmer a few slices of fresh ginger and a handful of tulsi leaves in water for 5 minutes; add lemon once cool enough to drink.
- Why: Ginger may ease nausea and indigestion; tulsi adds aroma and warmth.
Spiced Buttermilk (Chaas)
- How: Blend ½ cup plain pasteurised yoghurt with 1 cup safe water, a pinch of roasted cumin powder, and salt to taste. Add mint or coriander if desired.
- Why: Light and hydrating with gentle digestive spices. Avoid if lactose intolerant or advised against dairy.
Food Safety Checklist for Monsoon Health
Follow this checklist to keep your foods safe during monsoon:
- Keep clean: wash hands, utensils, and produce thoroughly
- Separate raw and cooked foods to avoid cross-contamination
- Cook foods thoroughly and reheat leftovers until steaming hot
- Keep food at safe temperatures: refrigerate promptly and avoid leaving perishables out for more than two hours (one hour if very warm)
- Use safe water and fresh ingredients: boil when in doubt and avoid foods with off smells or mould
A Simple Sample Day (Adapt to Your Culture and Preferences)
- On waking: warm water; brief stretching or breathing practice
- Breakfast: warm oats with cooked apples and cinnamon, or vegetable upma or poha
- Mid-morning: ginger or fennel tea; a small handful of nuts
- Lunch: khichdi with sautéed vegetables; spiced buttermilk if suitable
- Afternoon: tulsi-mint tea; peeled fruit such as banana or apple
- Dinner: soft millet or rice with lentil soup and steamed vegetables; fish or tofu if desired
- Before bed: short walk; avoid heavy snacks late at night
When to Seek Medical Help?
Seek medical care promptly if you notice:
- Persistent vomiting or diarrhoea (more than 24–48 hours)
- Signs of dehydration such as dry mouth, dizziness, or very low urine outputHigh fever, blood or
- black stools, or severe abdominal pain
- Diarrhoea or vomiting in very young children, older adults, pregnant individuals, or those with chronic illness
- Symptoms that don’t improve with home care or worsen
Putting It All Together
With a few small shifts - warm, freshly cooked meals, safe water, gentle spices, mindful portions, movement, and strong hygiene - you can ease discomfort and reduce rainy-season tummy troubles. Use these Ayurveda digestion strategies alongside modern food-safety habits to support steady, comfortable monsoon health throughout the season.
Consult Top Specialists
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Darshana R
General Physician/ Internal Medicine Specialist
15 Years • MBBS, MD, DNB (Internal Medicine), Diploma in Allergy, Asthma and Immunology , Fellowship in Diabetes
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms Chetu Singhi
Dietician
20 Years • MSC Dietetics & Nutrition
Kolkata
RB Diagnostic - Dietician Diet2fit Chetu Singhi, Kolkata
Consult Top Specialists
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Darshana R
General Physician/ Internal Medicine Specialist
15 Years • MBBS, MD, DNB (Internal Medicine), Diploma in Allergy, Asthma and Immunology , Fellowship in Diabetes
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms Chetu Singhi
Dietician
20 Years • MSC Dietetics & Nutrition
Kolkata
RB Diagnostic - Dietician Diet2fit Chetu Singhi, Kolkata
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Frequently Asked Questions
Is it safe to eat salads during the monsoon?
Raw salads can carry higher risk if water quality or handling is poor. If you want salads, prepare them at home with safe water, wash produce thoroughly, and consider lightly steaming harder vegetables. Many people prefer cooked vegetables during the rainy season.
Can I drink cold beverages in the rainy season?
Cold drinks are not unsafe by themselves, but very cold beverages and ice from unknown sources can upset sensitive stomachs or pose contamination risks. Choose warm or room-temperature drinks made with safe water.
Which Ayurvedic spices help with digestion?
Common culinary spices include ginger, cumin, coriander, and fennel. Ginger, in particular, has research support for nausea and some indigestion relief. Use them in cooking rather than high-dose supplements unless your clinician advises otherwise.
Is yogurt good for digestion during monsoon?
Pasteurized yogurt can provide probiotics that support gut balance for many people. If you tolerate dairy, try diluted yogurt (buttermilk) with roasted cumin. Always use safe water and clean utensils. If you’re lactose intolerant or have been advised to avoid dairy, skip it or choose a non-dairy probiotic option.
What home remedies are safe for indigestion?
Sipping warm water, ginger or fennel tea, and eating smaller, lighter meals can help mild, occasional indigestion. Seek medical care for severe or persistent symptoms, high fever, blood in stool, black stools, or signs of dehydration.