Best Foods for Rainy Season – Monsoon Diet Tips for a Healthy Life

1. Hot Soups (Vegetable / Chicken / Lentil)

Warm soups are easy to digest, hydrating, and rich in nutrients. Add garlic, ginger, turmeric, and pepper to make them immunity boosters. Chicken soup is especially good for fighting colds and coughs.

2. Steamed Vegetables

Raw vegetables can carry bacteria during monsoon, so it’s safer to eat them cooked. Go for steamed or lightly sautéed veggies like carrot, beans, lauki (bottle gourd), tinda, spinach, and broccoli.

Pro Tip: Add lemon juice or a pinch of rock salt for flavor and digestion.

3. Spices & Herbs

Use monsoon-friendly spices like:

• Turmeric – anti-inflammatory and antiseptic

• Ginger – aids digestion and prevents infections

• Black pepper – clears congestion

• Ajwain (carom seeds) – relieves gas and bloating

• Tulsi (Holy Basil) – fights respiratory infections

4. Grilled or Roasted Snacks

Instead of oily bhajiyas and samosas, switch to grilled corn, roasted peanuts, or baked sweet potatoes. These are filling and less greasy, keeping your digestion light.

5. Moong Dal Khichdi

Moong dal is easy on the stomach and khichdi provides warmth, energy, and protein. Add a spoon of ghee and serve with roasted papad for a complete meal.

6. Herbal Teas (Ginger, Tulsi, Cinnamon)

Herbal teas help fight throat infections and soothe digestion. Avoid milk-heavy teas. Add honey and lemon for extra benefits.

7. Curd and Buttermilk (in moderation)

Though fermented dairy can sometimes aggravate cold, fresh curd or buttermilk with spices like black salt, pepper, and roasted cumin helps aid digestion. Avoid if you already have a cold or cough.

8. Seasonal Fruits

Choose fruits with less water content and high fiber, such as:

• Apples

• Pears

• Jamun

• Banana (in moderation)

• Chiku (sapota)

Avoid water-rich fruits like watermelon or muskmelon, which may cause stomach issues in monsoon.

9. Millets and Pulses

Replace heavy wheat with lighter grains like ragi, bajra, or jowar in small quantities. Pulses like masoor and moong are preferred over chana or rajma due to easy digestibility.

10. Garlic and Onion

Both these have anti-bacterial and anti-viral properties. They help increase body warmth and reduce infection risk. Use them in curries, soups, and chutneys.

11. Honey

A natural immunity booster, honey works well with warm water, herbal teas, or as a sugar substitute. It helps soothe the throat and improve digestion.

12. Dry Fruits and Nuts

Almonds, walnuts, and dates are great energy providers in rainy weather. Don’t overeat; consume in small quantities.

13. Corn (Bhutta)

Grilled corn with lemon and masala is not only a monsoon favorite but also rich in antioxidants, fiber, and carbohydrates.

14. Ghee

Desi ghee in moderate amounts helps balance digestion and adds healthy fat during a time when the body needs warmth.

15. Basil (Tulsi) & Neem Leaves

Both are natural antibiotics and immunity enhancers. Chew raw or have in tea form.