What to Eat and What to Avoid During the Rainy Season to Boost Immunity

By Khushi Sikarwar | 18/06/2025 | Categories: Lifestyle

The rainy season relieves summer’s heat but heightens vulnerability to diseases, especially those linked to water and digestion.

New Delhi: June 18, 2025

The rainy season relieves summer’s heat but heightens vulnerability to diseases, especially those linked to water and digestion. Health experts are urging people to pay special attention to their diet during this time to maintain strong immunity and overall wellness.

From avoiding street food to including seasonal fruits and spices in your daily meals, here’s a guide on what to eat and what to skip during the rainy season.

Eat: Immunity-Boosting Foods That Nourish and Protect

Seasonal Fruits and Vegetables
Include fresh, seasonal produce like jamun, lychee, pomegranate, and pears. These fruits are rich in antioxidants and help in boosting the body’s natural defense system. Opt for lightly cooked vegetables such as bottle gourd, ridge gourd, and spinach instead of raw salads to avoid contamination.

Warm, Home-Cooked Meals
Steaming hot soups, herbal teas, and freshly prepared meals are ideal for the monsoon. Moong dal khichdi, vegetable stew, and lightly spiced curries help keep the digestive system balanced.

Probiotic-Rich Foods
Curd, buttermilk, and fermented foods like idli and dosa can improve gut health and boost immunity. However, they should be consumed in moderation and preferably during the day.

Immunity-Enhancing Spices
Ginger, turmeric, black pepper, cinnamon, and garlic are powerful anti-inflammatory and anti-microbial agents. Mixing these into your daily diet may help ward off seasonal infections naturally.

Foods to Skip: Items That May Harm Digestion or Lead to Illness

Street Food and Leafy Raw Salads
The rainy season brings higher chances of contamination. It’s best to avoid pani puri, chaat, and other roadside delicacies. Raw leafy greens, if not thoroughly washed, can carry germs and lead to infections.

Seafood and Oily Fried Items
Avoid seafood during monsoon months due to the breeding season and risk of spoilage. Deep-fried snacks, though tempting in the rain, can burden your digestive system and lead to bloating or acidity.

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Carbonated Drinks and Excess Caffeine
These can dehydrate the body and disturb the natural digestion process. Instead, opt for warm water, herbal infusions, or homemade kadha.

Cold and Unpasteurized Dairy
Refrain from consuming chilled milkshakes or raw dairy products as they can lead to congestion or stomach issues.

Hydration and Hygiene Are Key
Drinking clean, filtered, or boiled water is crucial during the rainy season. Maintaining personal and kitchen hygiene, washing fruits and vegetables thoroughly, and storing cooked food properly can go a long way in preventing infections.

By choosing the right foods and avoiding monsoon-sensitive items, individuals can strengthen their immune systems naturally and stay healthy through the season. As always, consult a healthcare professional before making major dietary changes, especially if you have pre-existing health conditions.

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