Monsoon Diet Recommendations for Rainy Season
Explore healthy monsoon diet recommendations to boost immunity and prevent seasonal illnesses. Learn which foods to include and avoid for optimal health during the rainy season.
Written by Dr. Mohammed Kamran
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 13th Jan, 2026
The monsoon season brings relief from the scorching summer heat, but it also brings humidity, waterborne diseases, and weakened immunity. During this time, our digestive system becomes more sensitive, making it essential to follow a healthy and balanced diet. Eating the right foods can help boost immunity, prevent infections, and keep digestion smooth.
In this article, we’ll discuss the best monsoon diet recommendations to stay healthy and enjoy the rainy season without falling sick.
Why Is a Special Diet Important in Monsoon?
The rainy season increases the risk of infections, stomach issues, and waterborne diseases due to contaminated water and unhygienic food. High humidity slows down digestion, making us prone to bloating, acidity, and indigestion. A well-planned monsoon diet helps:
Strengthen immunity
Prevent infections
Improve digestion
Keep energy levels high
Consult a Top Specialist
Best Foods to Eat in Monsoon
Below are few best best foods to eat in monsoon,
1. Warm and Light Meals
Opt for freshly cooked, warm meals instead of cold or raw foods.
Include soups, stews, and khichdi (a mix of rice and lentils) for easy digestion.
Avoid refrigerated or leftover food as it may harbor bacteria.
2. Seasonal Fruits
Pomegranates, apples, and pears are great as they are rich in antioxidants and fiber.
Jamun (black plum) helps control blood sugar levels.
Avoid excessive consumption of watermelon and muskmelon as they may cause water retention.
3. Herbal Teas & Warm Drinks
Ginger tea, tulsi (holy basil) tea, and peppermint tea boost immunity and aid digestion.
Turmeric milk (haldi doodh) helps fight infections due to its anti-inflammatory properties.
4. Probiotic Foods
Curd (yogurt), buttermilk, and fermented foods like idli and dosa support gut health.
Avoid heavy dairy products like cream-based dishes.
5. Dry Fruits & Nuts
Almonds, walnuts, and raisins provide essential nutrients and energy.
Avoid fried snacks like chips and pakoras in excess.
6. Bitter Vegetables
Bitter gourd (karela), neem, and fenugreek (methi) help detoxify the liver and improve digestion.
7. Spices for Immunity
Turmeric, ginger, garlic, cumin (jeera), and black pepper have antibacterial and antiviral properties.
Foods to Avoid in Monsoon
Below are few foods to avoid in monsoon,
Street Food & Raw Salads – Risk of contamination and infections.
Leafy Greens (unless properly washed) – May contain dirt and germs.
Seafood – High risk of spoilage due to humidity.
Fried & Oily Foods – Can cause indigestion and acidity.
Sugary & Carbonated Drinks – Weakens immunity and digestion.
Healthy Monsoon Eating Habits
Below are few healthy monsoon eating habits,
Drink Boiled or Filtered Water – Prevents waterborne diseases.
Wash Fruits & Vegetables Thoroughly – Soak them in saltwater or vinegar.
Eat Small, Frequent Meals – Helps digestion and prevents bloating.
Stay Hydrated with Herbal Teas & Warm Water – Avoid chilled drinks.
Quick Monsoon Immunity-Boosting Recipes
Below are few immune boosting recipes,
1. Ginger-Turmeric Kadha
Boil water with ginger, turmeric, black pepper, and honey.
Drink warm to fight cold and infections.
2. Moong Dal Khichdi
Cook moong dal with rice, cumin, and turmeric.
Easy to digest and nutritious.
3. Vegetable Soup
Boil carrots, beans, and pumpkin with garlic and pepper.
A light and healthy meal option.
When to Consult a Doctor?
If you experience:
Persistent fever, diarrhea, or vomiting
Severe stomach pain or bloating
Frequent indigestion or food poisoning
It’s best to consult a doctor immediately. You can easily book a consultation or schedule a health check-up on Apollo 24|7 for expert advice.
Final Thoughts
The monsoon season is beautiful but demands extra care in food choices. By following these simple diet recommendations, you can stay healthy, boost immunity, and enjoy the rains without falling sick.
Consult a Top Specialist
Consult a Top Specialist
Dr. Ajay K Sinha
General Physician/ Internal Medicine Specialist
30 Years • MD, Internal Medicine
Delhi
Apollo Hospitals Indraprastha, Delhi
(200+ Patients)
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Zulkarnain
General Physician
2 Years • MBBS, PGDM, FFM
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Harshendra Jaiswal
General Physician/ Internal Medicine Specialist
12 Years • MBBS , MD (General medicine)
Kolkata
108 DHANA DHANVANTARI Clinic, Kolkata
(25+ Patients)
Dr. Swarna Deepak K
General Physician/ Internal Medicine Specialist
20 Years • MBBS: MD (Internal Medicine) MRCP (UK), EDIC (European Diploma in Critical Care), IDCCM, IFCCM (Critical Care), FID (Royal Liverpool Academy)
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
(425+ Patients)
