During the rainy season, you are more likely to be affected by seasonal infections. This happens as your immune system becomes weak from the attack of disease-causing germs such as bacteria, viruses, fungi, and parasites. These can cause dengue, influenza, typhoid, malaria, cholera, gastrointestinal disorders including dysentery and diarrhoea, hepatitis and jaundice. 

These diseases can adversely affect your health. Hence, it is important that you take extra care of your nutrition and build up your immunity to brave the monsoon season.

Here are some easy and useful dietary tips for the monsoons that will boost your immunity.

1. Avoid street food and fast food

Though you may be tempted to try fast food or street food, it is not recommended especially during the monsoons. 

There are chances that they might have been kept in the open, not cooked properly or stored unhygienically with flies or mosquitoes infesting them.

  • Try to eat fresh and hot home-cooked meals.

  • Common foods to avoid from outside: Street chaats, chutneys, fruit juices, sugar cane juice, lassi, buttermilk, steamed dumplings popularly called “momos” and fermented milk products.

2. Drink clean and boiled water

Water may be contaminated and become a source of many water-borne diseases. Hence, you should drink clean water that is properly boiled or filtered. 

  • Boiling water kills most of the germs and makes it safe for consumption. 

  • Ensure that water is consumed within 24 hours of boiling or filtering. 

  • Avoid water from outside taps or local street shops where it might be kept open.

  • Go for sealed plastic bottles and tetra packs. 

3. Sip hot beverages

One of the most popular and commonly consumed hot beverages in India is tea. 

  • Different varieties of tea such as herbal tea made with basil or Tulsi leaves, masala tea, green tea, lemon tea, and ginger tea have a soothing effect on a sore throat. 

  • Drinking hot tea, especially during the monsoons, is beneficial in reducing cough and cold. 

  • Include soups and other warm fluids in your daily intake.

  • Try drinking lukewarm water instead of water at room temperature. It aids digestion.

4. Regulate your fluid intake

Drink enough water to keep yourself hydrated.

  • Include lemon water and coconut water in your diet to maintain the electrolytic levels in your body and keep yourself energised. 

  • You can also consume homemade fresh fruit juices, sweet lassi, and buttermilk. 

5. Eat in moderation

Overeating may not be good for your health. Your stomach has to work extra hard to digest the excess food that you eat. 

  • Eat small proportions and watch your calories. 

  • Split green gram (moong dal) is easy to digest and should be the dal of choice for the monsoon.

  • Avoid non-veg food, fried foods, spicy snacks, packed food, and sweets. This will regulate your weight and keep you feeling light and energetic most of the time.

  • Include probiotics such as curd, buttermilk, and lassi as they keep your gut healthy by promoting the growth of good bacteria in your gut.

6. Wash all your fruits and veggies properly

Fruits and vegetables can be a potential source of germs if not washed properly. Hence, wash them properly before eating. Also, cook them properly and do not eat them raw. 

If you notice any unusual spots or fungus growing over them, foul smell, pest infestation or if they become overripe, it is better to discard them.

3 Easy Home Remedies to Keep Your Immunity Strong During the Monsoon 

1. Consume spiced water made from cumin, fennel, and carom seeds.

Boil one cup of water. Add 1 teaspoon each of cumin seeds (jeera), carom seeds (ajwain), fennel seeds (saunf) to the boiling water. 

You can drink this water when it becomes lukewarm. It is good for your gut and helps boost your immunity.

2. Drink turmeric milk every day.

There are plenty of health benefits associated with turmeric milk (haldi doodh). It reduces inflammation and joint pain, enhances digestion, reduces anxiety, relaxes your nervous system, improves your mood, and boosts immunity. 

Hence, you may try including a glass of warm turmeric milk in your daily routine.

3. Include garlic, ginger, asafoetida and black pepper in your diet.

Garlic and ginger have antimicrobial, antibacterial, anti-inflammatory, and antioxidant properties. 

  • Black pepper is packed with nutrients and has immunomodulatory and antibacterial properties. 

  • Asafoetida (heeng) is an important spice in Indian cuisine. It contains gum, resins, volatile oils, and sulphur compounds. It has been used in traditional medicine to treat cold, cough, asthma and stomach disorders such as indigestion and flatulence (formation of gas). 

Including these common kitchen ingredients in your daily diet will go a long way to protect you from cough and cold during the monsoons by boosting your immunity against common infections.

Monsoon rains can be all fun and exciting until you fall sick. 

So take good care of your health with these nutrition tips and home remedies that will protect you against monsoon diseases and keep you on top of your game. 


Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.