With the weather constantly shifting between heat and rain, many people are falling sick more often than usual. These rainy summer conditions create the perfect setting for infections, making it essential to focus on the right diet. Experts say that choosing the right immunity-boosting foods during monsoon can play a key role in keeping illnesses at bay.
Why Seasonal Changes Are Making People Fall Sick
The mix of humidity, contaminated water, and fluctuating temperatures weakens the body’s defence system. This leads to a rise in viral infections, stomach issues, and respiratory problems. During this time, eating mindfully and maintaining hygiene becomes more important than ever.
Doctors strongly recommend avoiding raw and outside food during this season. Warm, freshly prepared meals are safer and easier to digest.
As Dr RR Dutta, HOD, Internal Medicine, Paras Health, Gurugram, told ET Online, “Rainy summers create a perfect environment for infections to thrive… A large part of prevention begins with what we eat. We strongly recommend prioritising warm, freshly prepared meals over raw or outside food.”
Similarly, Dr Seema Dhir, Unit Head & Senior Consultant, Internal Medicine, Artemis Hospitals, said, “Start with warm, easy to digest foods like soups, khichdi, and freshly cooked vegetables that aren't too spicy.”
Add Immunity-Boosting Foods to Your Diet
Including the right ingredients in your meals can help strengthen your immune system naturally. Spices like turmeric, ginger, and garlic are known for their infection-fighting and anti-inflammatory properties.
Dr Dutta noted, “Incorporating immunity-supportive foods such as turmeric, ginger, garlic, and seasonal fruits rich in vitamin C, like citrus fruits and guava, can help the body build resilience.”
Dr Dhir added, “Oranges, lemons, and amla are all foods that are high in vitamin C… These foods can help your immune system.”
Don’t Ignore Gut Health and Probiotics
A healthy gut plays a major role in overall immunity. Adding probiotics like curd and buttermilk to your daily diet can support digestion and strengthen your body’s natural defences.
“Equally important is maintaining gut health, as it is closely linked to overall immunity; simple additions like curd or other probiotics can be beneficial,” Dr Dutta explained.
Dr Dhir echoed this, saying, “Foods high in probiotics like curd and buttermilk are good for your gut health which is important for your immune system.”
Stay Hydrated and Choose Safe Drinks
Hydration is crucial, but it’s important to be careful about water quality during the rainy season. Drinking boiled or filtered water is strongly advised.
“It is safer to consume boiled or filtered water rather than untreated sources,” Dr Dutta said.
Dr Dhir also recommended herbal options, adding, “You can keep respiratory infections at bay by drinking herbal teas made with tulsi, cinnamon and black pepper.”
Foods to Avoid During Rainy Summers
Certain foods can increase the risk of infections during this season. Experts advise avoiding cut fruits, street food, stale items, and overly oily or fried dishes.
“We also advise people to avoid cut fruits, street food, and stale items during this season,” Dr Dutta said.
Dr Dhir added that “raw salads, street food, and too many oily or fried foods can make you more likely to get sick.”
Rainy summers may bring relief from the heat, but they also demand extra care. By choosing healthy monsoon diet foods, focusing on hygiene, and eating fresh, warm meals, you can significantly reduce the risk of seasonal illnesses.
As experts highlight, a little mindfulness in your daily eating habits can go a long way in keeping your body strong, balanced, and illness-free.
Why Seasonal Changes Are Making People Fall Sick
The mix of humidity, contaminated water, and fluctuating temperatures weakens the body’s defence system. This leads to a rise in viral infections, stomach issues, and respiratory problems. During this time, eating mindfully and maintaining hygiene becomes more important than ever.Doctors strongly recommend avoiding raw and outside food during this season. Warm, freshly prepared meals are safer and easier to digest.
As Dr RR Dutta, HOD, Internal Medicine, Paras Health, Gurugram, told ET Online, “Rainy summers create a perfect environment for infections to thrive… A large part of prevention begins with what we eat. We strongly recommend prioritising warm, freshly prepared meals over raw or outside food.”
Similarly, Dr Seema Dhir, Unit Head & Senior Consultant, Internal Medicine, Artemis Hospitals, said, “Start with warm, easy to digest foods like soups, khichdi, and freshly cooked vegetables that aren't too spicy.”
Add Immunity-Boosting Foods to Your Diet
Including the right ingredients in your meals can help strengthen your immune system naturally. Spices like turmeric, ginger, and garlic are known for their infection-fighting and anti-inflammatory properties.Dr Dutta noted, “Incorporating immunity-supportive foods such as turmeric, ginger, garlic, and seasonal fruits rich in vitamin C, like citrus fruits and guava, can help the body build resilience.”
Dr Dhir added, “Oranges, lemons, and amla are all foods that are high in vitamin C… These foods can help your immune system.”
Don’t Ignore Gut Health and Probiotics
A healthy gut plays a major role in overall immunity. Adding probiotics like curd and buttermilk to your daily diet can support digestion and strengthen your body’s natural defences.“Equally important is maintaining gut health, as it is closely linked to overall immunity; simple additions like curd or other probiotics can be beneficial,” Dr Dutta explained.
Dr Dhir echoed this, saying, “Foods high in probiotics like curd and buttermilk are good for your gut health which is important for your immune system.”
Stay Hydrated and Choose Safe Drinks
Hydration is crucial, but it’s important to be careful about water quality during the rainy season. Drinking boiled or filtered water is strongly advised.“It is safer to consume boiled or filtered water rather than untreated sources,” Dr Dutta said.
Dr Dhir also recommended herbal options, adding, “You can keep respiratory infections at bay by drinking herbal teas made with tulsi, cinnamon and black pepper.”
Foods to Avoid During Rainy Summers
Certain foods can increase the risk of infections during this season. Experts advise avoiding cut fruits, street food, stale items, and overly oily or fried dishes.“We also advise people to avoid cut fruits, street food, and stale items during this season,” Dr Dutta said.
Dr Dhir added that “raw salads, street food, and too many oily or fried foods can make you more likely to get sick.”
Rainy summers may bring relief from the heat, but they also demand extra care. By choosing healthy monsoon diet foods, focusing on hygiene, and eating fresh, warm meals, you can significantly reduce the risk of seasonal illnesses.
As experts highlight, a little mindfulness in your daily eating habits can go a long way in keeping your body strong, balanced, and illness-free.
