Monsoon is at its peak, giving us much needed relief from the scorching heat. With monsoons come evenings full of chai, pakoras and 100 different types of snacks. But with monsoons also arrive an array of diseases, infections and ailments. Weak immunity, poor digestion and bacterial infections are a couple of things that the rain brings along. However, this monsoon season, let’s not fall into the trap of these problems and happily enjoy the rain as they pour down on our windows. Eat these monsoon foods and follow these tips to stay healthy and happy this rainy season.


Vegetables: You must include the following vegetables in your diet during the monsoon. These vegetables are rich in Vitamin C and digestive fibres, making them ideal to regulate the immune and digestive systems in the body.

  • Bitter gourd or Karela
  • Bottle gourd or Lauki
  • Ivy gourd or Kundru
  • Pointed gourd or Parwal
  • Indian round gourd or Tinda
  • All beans
  • Garlic
  • Tomatoes
  • Radish or Mooli
  • Cucumber

Fruits: This monsoon, get into the habit of eating seasonal fruits. They help to boost digestion, improve immunity and provide all the essential nutrients to the body. Some of the fruits that you must try to include in the monsoon diet are:

  • Pear
  • Apple
  • Papaya
  • Peach
  • Pineapple
  • Pomegranate
  • Jamun
  • Mangoes
  • Litchi
  • Plums
  • Water chestnut or Singhara


  • Seasonal pineapples can do wonders! The digestive enzymes present in pineapples help to boost your digestion and keep you healthy. Rich in Vitamin C, they also help you fight diseases that are rampant in the rainy season.
  • Not only yummy but also healthy: Singharas! Rich in antioxidants, fibre and nutrients such as manganese, potassium and copper, it helps to boost your immunity and aid in digestion. It is also one of the best fruits to strengthen your hair.


  • Always Have Well-Cooked Food: 

If you wish to avoid bacterial infections this monsoon, always eat well-cooked food. Avoid eating raw vegetables and salads.

  • Go Light with Moong Dal and Hing:

Stomach infections are more prone in monsoons. Therefore, you should eat light and easily digestible food like Moong Dal. Don’t forget to add a pinch of Hing in your Dal while cooking. It will help to boost digestion as well as relieve flatulence in the gloomy rainy season.

  • Say Yes to Mild Spices:

Spices prevent bacterial infection and also help to boost digestion. Therefore, always add mild spices to all the dishes you make. This is the Indian secret to healthy monsoons.

  • Say No to Heavy Food:

The digestive system is weak during monsoon. Let’s not put an extra load on it with heavy and fried foods. Occasional cheat days are always allowed. Afterall! A day of pakoras and chai is a must in the rain.

  • Avoid Excess Salt:

Excess salt can lead to water retention in the body and cause bloating and gas. Cut down on excess salt during monsoons to feel lighter and happier.


  • Mulethi:

From stomach ailments to sore throats, Mulethi or liquorice can prevent and treat all your rainy-season problems. It is also a wonderful immunity booster. You may use liquorice roots to make a warm cup of Mulethi tea during the monsoons.

  • Sonth:

Keep your body warm this monsoon with dried ginger or Sonth. Sonth also helps to relieve cold, boost digestion and improve metabolism. Use Sonth powder to make a warm glass of Sonth water for happy monsoons.

  • Neem:

Neem is the age-old folk remedy that our grandmothers have used for generations to prevent ailments and diseases during monsoon. The antibacterial properties of Neem make sure that you spend your monsoon away from infections and allergies. You may drink Neem juice or use Neem water for bathing to prevent infections.

  • Tulsi:

Immunity booster, sore throat reliever and infection fighter, Tulsi is one of the best-known herbs to include in your diet this monsoon. Make a cup of Tulsi tea every evening and reap the benefits of this wonderful herb. You may also infuse ginger with tulsi for added benefits.

  • Ginger and Salt:

Monsoon means a weak digestive system. One of the best ways to improve digestion during the rainy season is by having ginger mixed with salt. Grate 1 inch of ginger, mix it with salt and have it 15 minutes before lunch. It will help you say goodbye to gloomy and not-so-hungry monsoon lunches.


Arbi Patra (Colocasia Leaves):

Arbi Patra is highly rich in chlorophyll which is very good for your health. Furthermore, it helps to maintain heart health, digestive functions, blood sugar levels and hypertension. Fried Arbi Patra is not only healthy but also very delicious.


  • Wash the Arbi leaves and strain the excess water.
  • Then, make a thick batter with gram flour and water. Add salt, coriander powder and red chilli powder to the batter.
  • Apply the batter on the upper surface of the Arbi leaves and then roll them properly.
  • Steam these rolled leaves for 10-15 minutes.
  • Now, let the leaves cool down and then, cut them into small pieces.
  • Heat some oil in a pan and add cumin seeds, heeng and mustard seeds to it. Then add green chillies, salt, turmeric powder, coriander powder, red chilli powder, amchoor powder and a little bit of garam masala. Roast the mixture for a while.
  • Now put the leaves in the pan and mix them well with the spices. Let it cook for 4-5 minutes.
  • Season it with coriander leaves and serve hot with paranthas.

Nari ka saag

Monsoon calls for a delicious meal of Nari ka saag. Nari not only helps to boost immunity and digestion but also liver health and heart health.


  • Wash and cut the saag.
  • Heat some oil in a pan and add methi seeds to it.
  • Add garlic, whole red chilli, salt and red chilli powder to it. You may add more spices if you like.
  • Mix the saag well with the spices and cover the pan with a lid.
  • Let it cook for 5 minutes. Then, open the lid and stir for another 2-3 minutes.
  • Serve hot with paranthas on a rainy day.

Chaulai ka saag

Highly rich in antioxidants, Chaulai is a delicious saag for the monsoon. It is also rich in iron, potassium, calcium and sodium, making it highly beneficial for your overall health.


  • Heat some oil in a pan and add cumin seeds to it. Then add curry leaves, ginger, garlic and onion to it and roast well.
  • Add washed and chopped chaulai to the pan.
  • Then, add salt, red chilli powder, coriander powder and a little bit of garam masala to it.
  • Cook it for a few minutes and serve it hot with paranthas.

Punjabi Bhein:

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