Food and nutrition tips during the rainy season: do’s and don’ts

Contribution: Rachna Aryan


The monsoon has finally arrived in India, providing much-needed respite from the scorching heat and humidity of summer.

However, the rainy season is a breeding season for viruses and bacteria to grow.

This increases the risk of allergies, digestive problems and waterborne infections.

Moreover, food is easily contaminated by dangerous viruses and bacteria, which once inside the human body, can cause various diseases such as indigestion, cholera, diarrhea and jaundice.

Other common problems These include gastrointestinal infections, gastroenteritis, viral fevers, throat infections, colds, coughs, flu and vomiting.


There is a craving for some food during the monsoon season. Although people want to enjoy the season with a cup of tea, pakoras and samosas, the rainy season brings with it a number of health problems with regrets.

Because the rainy season affects us Disease prevention managementWe need to be especially careful about what we eat and drink at this time.

One of the primary causes of various diseases in our body is a weakened immune system. A nutritious diet is essential for optimal health:

  • Avoid drinking contaminated water as it can cause digestive disorders like diarrhea, gastroenteritis and others.
  • Eating cut fruit should be avoided because the damp environment encourages many types of bacterial infections. It is recommended that you stick to high quality fresh cut fruits and homemade juices.
  • Fried foods such as vada-pav and samosas should be avoided as these can be Abdominal discomfort And other gastrointestinal disorders.
  • Avoid drinking carbonated beverages as they damage the digestive system and deplete nutrients.
  • Limit sour foods like tamarind and pickles as they retain water, make the body swell and increase weight.


Although the rainy season brings many dangers to health, there are some simple precautions so that you can enjoy the wet season to the maximum.

Avoiding junk food, including nutritious foods, and maintaining an active lifestyle can have a significant impact on your overall health.

Here are some simple nutritional ideas to help you stay healthy throughout the rainy season:

Drink plenty of fluids

Fluid consumption naturally decreases during the rainy season, but daily necessities should be maintained as many internal functions employ fluid in the body from pollutants, especially during the rainy season.

Drinking plenty of boiled, safe water throughout the day will boost immunity and keep you hydrated.

It improves the appearance of the skin and removes harmful contaminants from the body.

Strong, herbal teas, soups, and other nutritional blends, juices, buttermilk, and more help improve digestion, detoxify, and increase immunity.

Eat nutritious fruits and vegetables

Eating clean, safe seasonal fruits such as apples, peaches, plums, cherries, blackberries, pomegranates, bananas and cucumbers can provide important ingredients needed to develop immunity and protect against disease.

Karala, snake karla, arabic, yam, sweet potato, corn, bottled karla and other similar products should be included.

These foods are high in vitamins A, C, fiber and antioxidants and can help you stay strong throughout the day.

Eat light meals

Intestinal health is compromised during the rainy season, so it is important to eat light, easily digestible foods to avoid intestinal-related health problems.

Eating home cooked food like pulses, rice, oatmeal, khichri, soup etc. can help keep your digestive system healthy.

Corn, baked potatoes, sweet potatoes, unsalted nuts, plain yogurt, lentils, oats and other readily available foods can help satisfy hunger and provide nutrition.

Add prebiotic and probiotic foods

The inclusion of these healthy microorganisms can be a great alternative to rainfall.

Probiotics such as yogurt, buttermilk, kefir and pickled vegetables help keep your gut clean.

They stimulate the growth of good bacteria in the gut which fights against bad bacteria and thus protects your system from pathogenic bacteria.

Add spices, herbs and nuts to your diet

Spices and herbs have several therapeutic effects, including anti-inflammatory, anti-fungal, anti-viral, anti-bacterial and immune-boosting properties.

Turmeric, basil, ginger, garlic, cinnamon, cardamom and other spices improve immunity and strengthen the body’s defenses against viruses.

Many nuts and seeds are high in nutrients such as healthy fats, minerals, vitamins and antioxidants.

Get into healthy habits

In addition to healthy eating, it is important to wash your hands regularly, store food in airtight containers, use a clean, dry spoon for spices, properly clean kitchen utensils and related items, keep a clean kitchen and dispose of waste.

These simple but important habits can contribute to the well-being of your family this holiday season.

Get in the habit of hand hygiene and healthy cooking

You must wash your hands before eating fruits and vegetables. Any imperfections and cuts should be avoided when buying food.

In addition, all fruits and vegetables need to be stored at the right temperature to prevent the growth of bacteria or fungi.

The latest thought

The body can prevent many diseases by maintaining a high immunity. As the seasons change at any time, the body’s ability to adapt to changes in the atmosphere decreases.

A person with a normal immune system is less likely to be affected by the disease and more likely to recover.

One way to boost your immune system is to eat well. Eat high-nutrient plant-based foods such as broccoli and garlic as well as vitamin C and D, zinc, iron and protein supplements.

In addition, you should choose frequent preventive health screenings. It gives you vital insights into your health, allowing you to take the necessary steps to improve it.

Book a complete physical health exam today!

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