Moneycontrol PRO
HomeHealth & Fitness4 tips to build your immunity through diet during monsoon season

4 tips to build your immunity through diet during monsoon season

A well-balanced, monsoon-friendly diet is essential to maintain strong immunity and keep seasonal bugs at bay. Here’s what to eat and what to avoid for healthy immunity.

July 31, 2025 / 13:01 IST
Stay strong this monsoon, nourish you body and boost your immunity, and let food be your natural shield again monsoon sickness. (Image: Pexels)

The monsoon season brings with it a much-needed break from the summer heat but it also opens the floodgates (literally and figuratively) to seasonal illnesses. With fluctuating temperatures, high humidity, and a spike in waterborne infections, our bodies are more vulnerable to coughs, colds, digestive troubles, and viral fevers during this time.

Changes in humidity and temperature can confuse your immune system, making it easier for pathogens like bacteria, viruses, and fungi to sneak in. Add to that the increased exposure to contaminated water, dampness at home, and weakened digestion; and it’s no surprise that your body may struggle to keep up. While we can’t control the weather, we can strengthen our immune system, and the smartest place to start is your plate.

Also read: 5 reasons to choose bactitophages over antibiotics

Eat seasonal, stay sensible:

The number one rule for monsoon eating? Eat local and seasonal. Opt for fruits like pears, apples, pomegranates, and papayas as they’re packed with antioxidants, fibre, and immunity-boosting vitamins. Avoid cut fruits sold by street vendors as they often carry bacteria due to exposure and handling.

Stick to freshly cooked meals as this is not the time for raw salads, reheated leftovers, or street snacks. Light dals, steamed vegetables, millets, and soups with garlic and ginger can do wonders. Ensure you're getting enough protein through lentils, chickpeas, paneer, eggs, or lean meats. Soups made with moong dal, chicken broth with garlic, or egg bhurji with spinach are hearty and helpful.

Also read: 10 things you should know about chronic suppurative otitis media

Spices that shield:

Indian kitchens are full of immunity warriors like turmeric, black pepper, cumin, cinnamon, and cloves are more than just flavour enhancers. Turmeric (with curcumin) has powerful anti-inflammatory properties. Add a pinch to warm milk at night or mix it into your dal. Ginger and black pepper help keep respiratory issues at bay, while cumin and ajwain support digestion. A simple morning ritual like sipping warm water with lemon and honey can also gently detoxify and energise the system.

Go fermented:

Probiotics are your best friends during this time. The gut houses over 70% of your immune cells, and a healthy gut equals better immunity. Fermented foods like homemade curd, buttermilk (chaas), and kanji help balance gut flora and improve digestion. If you're lactose intolerant, try fermented pickles, kimchi, or kombucha in moderation.

Hydration with caution:

Ironically, dehydration is common during the monsoon mainly because we don't feel as thirsty. Keep sipping warm water or herbal teas through the day. Tulsi (holy basil) tea, lemongrass infusions, or kadha made with ginger, cloves, and black pepper not only hydrate but also protect against infections. Avoid chilled water or ice-based drinks that can weaken your digestion.

Foods to Avoid

During monsoon, steer clear of leafy greens like spinach and lettuce if not washed properly as they tend to accumulate mud and worms. Avoid seafood during peak rainy season as water contamination is common. Also, cut down on excess sugar and processed foods which lower immune response and increase inflammation. Ditch fried monsoon snacks (as tempting as samosas and pakoras may be) for roasted nuts, seeds, or steamed options like idlis or upma.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis

Nivi Shrivastava is a Delhi-based journalist who writes on lifestyle, health and travel. Views expressed are personal
first published: Jul 31, 2025 01:00 pm

Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!

Subscribe to Tech Newsletters

  • On Saturdays

    Find the best of Al News in one place, specially curated for you every weekend.

  • Daily-Weekdays

    Stay on top of the latest tech trends and biggest startup news.

Advisory Alert: It has come to our attention that certain individuals are representing themselves as affiliates of Moneycontrol and soliciting funds on the false promise of assured returns on their investments. We wish to reiterate that Moneycontrol does not solicit funds from investors and neither does it promise any assured returns. In case you are approached by anyone making such claims, please write to us at grievanceofficer@nw18.com or call on 02268882347