How to boost immunity during monsoon: Nutritionist shares foods to eat and avoid

Monsoon may bring relief from soaring temperatures, but it also brings a hidden health risk to the dining table.

Higher humidity, water contamination and poor food handling create ideal conditions for bacteria, viruses and fungi to multiply, making food-borne illnesses far more common during the rainy season.

Food safety is one of the leading public health concerns worldwide. Contaminated food is estimated to cause 600 million illnesses and 420,000 deaths every year, according to the World Health Organization (WHO).

Hospitals in India also see a seasonal surge in diarrhoea, gastroenteritis, typhoid and hepatitis A during the monsoon, mainly due to contaminated food and drinking water.

Why your digestive system is more vulnerable during monsoon

"Good nutrition during the monsoon is not just about eating healthy foods but also making sure that they are fresh, hygienically prepared and safe to eat.

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During the rainy season, our digestive system is prone to infections because food spoils faster in warm and humid conditions," says Komal Bhati, Clinical Nutritionist, Amrita Hospital, Faridabad.

"Simple dietary precautions can help reduce the risk of seasonal illness and support immunity," she says.

Foods to avoid during monsoon

One of the biggest dietary mistakes is eating street food, especially food that has been prepared using untreated water or food that is kept uncovered.

Golgappa water, fresh chutneys, sandwiches, cut fruits and raw salads are easily contaminated and increase the risk of food poisoning.

Be careful with raw leafy vegetables as well. Spinach, lettuce and cabbage are good sources of vitamins and fibre, but they may also harbour bacteria, parasites and pesticide residues if not washed thoroughly.

Eating raw vegetables is a no-no during the monsoon, and cooking them is a better choice.

Seafood, raw eggs, undercooked meat and unpasteurised dairy products should also be treated with caution. Such foods are highly perishable and can become a source of harmful bacteria, such as Salmonella and Escherichia coli, if not properly stored or cooked.

Leftover food that has been left out at room temperature for several hours is another common cause of stomach infections.

What your monsoon diet should include

So, what should your plate look like during the rainy season?

Dr Bhati suggests emphasising home-cooked, freshly prepared food that is light, balanced and easy to digest. Traditional foods such as dal, rice, khichdi, vegetable soups, wholewheat rotis and cooked seasonal vegetables provide the required nutrients while also reducing the burden on the digestive system.

Sources of lean protein, such as pulses, paneer, eggs and well-cooked chicken or fish, are excellent for both muscle health and immune health.

Choose seasonal fruits wisely

Seasonal fruits remain an important part of a healthy diet, but it is important to choose them carefully.

Fruits such as bananas, oranges, sweet limes, pears and pomegranates, which have a natural protective peel, are generally safer because the edible portion remains protected until peeled.

Avoid buying fruits that are sold uncovered in the open.

Don't forget gut health and hydration

Fresh homemade curd and buttermilk are also beneficial, as they contain probiotics that help maintain a healthy gut microbiome, which is important for digestion and immunity. However, they should always be prepared and stored hygienically.

Hydration remains just as important despite the cooler weather. Drink boiled, filtered or purified water, and opt for homemade soups, coconut water from reputable sources, and lemon water prepared with safe drinking water instead of sugary beverages.

Healthy eating habits matter more than superfoods

"People often think immunity comes from one superfood or supplement, but in reality it is built through consistent eating habits.

Freshly cooked meals, adequate protein, seasonal fruits, proper hydration and safe food hygiene together provide the strongest defence against monsoon-related infections," concludes Dr Bhati.