How to stay healthy this monsoon: An expert shares diet tips

The monsoon brings not only a refreshing break from the heat but also a range of health concerns. Speaking to Patriot, nutritionist Maadhuri Raajeev Sharma shares valuable insights on how the rainy season affects digestion and overall health and offers simple dietary adjustments to help stay healthy during this time.

Impact of monsoon on digestive health

“The rainy season takes a toll on our digestive system, particularly the gastrointestinal (GI) tract, which is responsible for digesting food and absorbing nutrients,” Sharma explains.

The humid, fluctuating weather during the monsoon tends to slow down the digestive system, leading to issues like bloating, constipation, and indigestion.

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In Ayurveda, doshas are bio-energies that govern physical and mental processes in the body. The three doshas—Vata (air), Pitta (fire), and Kapha (earth and water)—are influenced by natural elements, and an imbalance in these energies can lead to poor health and disease.

The weather in the monsoon leads to an accumulation of Vata Dosha and an aggravation of Pitta Dosha, making digestion sluggish. Sharma compares it to pouring cold water into a hot pan – the sudden temperature change shocks the body, affecting both health and digestion.

Dietary adjustments to prevent infections

The monsoon makes food more susceptible to contamination by bacteria and mould. “To avoid GI problems, it’s crucial to eat cooked food and steer clear of raw or stale foods,” says Sharma.

Light, fresh, and easily digestible foods are key during this season. She suggests adding digestion-boosting spices like ginger, asafoetida, and pepper to help counteract the sluggish digestion common during the monsoon.

While popular monsoon treats like pakoras and samosas can be enjoyed, Sharma recommends having them freshly prepared at home and in moderation.

Importance of hydration

Even though cooler weather may reduce the urge to drink water, staying hydrated remains essential. Sharma suggests drinking 8-10 glasses of water daily, as increased humidity can cause excessive sweating, leading to dehydration.

Clean, purified water is crucial for preventing waterborne diseases. Herbal teas made from ginger, cinnamon, and Tulsi can also aid digestion and keep the body hydrated.

Foods to avoid

Certain foods pose a higher risk of infections during the rainy season. “Avoid street food like pani puri, bhel puri, raw vegetables, and undercooked meats,” warns Sharma.

She also emphasises the importance of eating seasonal fruits like litchis, plums, and pomegranates, which are packed with vitamins to boost immunity. Bitter vegetables like bitter gourd and methi are also beneficial for strengthening the immune system. Neem leaves should also be avoided.

Managing stomach infections

If stomach infections occur, Sharma advises opting for light, freshly cooked meals.

Grains like red rice, quinoa, and millets are easier to digest, while seasonal vegetables like bitter gourd and bottle gourd are both hydrating and health-supporting. Probiotic-rich foods can further support gut health during recovery.

Probiotics for gut health

Probiotics can be a lifesaver during the monsoon, as they promote gut health and boost immunity.

“Our gut is where our immunity lies, and probiotics help strengthen it,” Sharma notes. Incorporating natural probiotic sources like kanji or fermented rice can be highly beneficial for digestion and overall well-being.

Special considerations for children and the elderly

For children and the elderly, Sharma stresses the importance of fresh, seasonal fruits and vegetables, along with immune-boosting foods like ginger, turmeric, and Tulsi. 

She repeats herself to stress how avoiding raw or undercooked foods is a must for the elderly while recommending nuts, seeds, and moringa for their rich vitamin content to support health during the monsoon.

Supplements for monsoon health

According to Sharma, certain supplements can enhance immunity during the monsoon, including Vitamin C for its antioxidant properties, Zinc for fighting infections, and Omega-3 fatty acids to regulate immune responses.

Sharma outlines a simple, balanced monsoon diet:

• Breakfast: Soaked almonds, a walnut, and red rice poha
• Mid-morning snack: A seasonal fruit and a glass of kanji
• Lunch: Millet rotis with a bowl of dal and vegetables or grilled chicken with brown rice
• Afternoon snack: Herbal tea with fruit or eggs
• Dinner: Vegetable khichdi or chicken soup with sourdough bread