Even as the scorching summer sun makes way for monsoon showers, you are not just making a seasonal transition with your body. The shift from dry heat to humidity can seriously impact your digestion, infection resistance, and overall energy levels. Doctors stress that adjusting your diet during this time is necessary—not just smart.

Dr. Tharanath S, Consultant Physician and Infectious Disease Specialist at Sparsh Hospital, Bangalore shares that, at different times of the year, our surroundings have abundant microbial life. “When monsoon arrives, there is a great increase in microbial life in the environment. Rain and moisture strengthen these little life forms, leading to more infections, especially bacterial and viral infections that invade our gut,” he explains. By adjusting or modifying your meals, and helping your immune system function normally, your digestion will continue to keep moving in the right direction.

The Importance of Hydration–But Avoid Cold Drinks
You should stay hydrated anytime–even though you are not likely sweating off fluid during the rainy season. However, the secret to continued hydration is that cold drinks can shock your body and slow down your digestion. Hence, during the monsoon, Dr. Tharanath suggests boosting your immunity by choosing warm drinks like herbal tea with tulsi, ginger, or cumin, etc. A little rock salt would also help to hydrate you and keep your electrolytes in a normal range.

Natural immunity:
Fruits and vegetables can be your strongest friends, but that depends on which ones you use. Fruit that is in season, like papaya, apple, pear and jamun provide a great source of antioxidants to bolster your immune response. However, you should not consume too much of fruit with high water content like watermelon, or muskmelon as it may cause poor digestion, bloating or even contamination.

Bitter vegetables such as karela (bitter gourd), neem and methi are the greatest assets in the monsoon season and they detoxify the blood, and keep infections at bay. Raw vegetables in salads can be eaten carefully, for example lightly steamed manga, e.g. carrot and broccoli has a much lower chance of contamination while raw foods, regardless if they are a fruit or vegetable need to be practised with caution during monsoon.

Build your gut friendly plate:
Instead of heavier meals, go warm and light to allow your gut to easily digest.
Lightweight grains that are a great staple during the monsoon are brown rice, oats and barley. In regards to proteins, find easily digestible proteins such as moong dal and masoor dal.

All spices are distinct and many are healthy, considering the context the spices have medicinal properties such as turmeric, ginger, black pepper and ajwain (carom seeds) and they provide pungent flavour, inhibiting intrinsic antibacterial and anti-inflammatory effects to give your body defence when it is challenged in its GI track. These effects including improving digestion and gas reduction are beneficial for the gut giving it some defence against contamination.

Foods to Stay Away From
Certain foods are best avoided in the monsoon, despite their healthy attributes during other times of the year. Leafy greens can potentially have waterborne bacteria and should be eaten in moderation unless well cleaned and cooked. Street food should be avoided due to hygiene reasons. Foods abundant in dairy, such as paneer (cottage cheese) or curd (yogurt), should be eaten in moderation because these products can increase mucus and exacerbate respiratory issues.

Start and End Well
Try starting your day with a spoonful of chyawanprash or lukewarm lemon water with honey—both have traditionally enhanced immunity. At night, drink some turmeric milk or kadha (herbal decoction) as they are soothing for the throat and can prevent a cold from developing. A small handful of soaked almonds or walnuts may also help in the fortification of immunity.

Also Read: Is Palm Oil Sneaking Into Your Diet? Know The Hidden Health Risk

Final takeaways: Eat With the Seasons
“The focus is on eating with the seasons and eating what mother nature is providing us and what your body can assimilate most effectively,” – says Dr. Tharanath, Choose warmth, nourishment, and simplicity and your gut and immunity will be happier.

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