Love pakoras, extra chai, street food in monsoon? You might want to avoid it if you are going through menopause

The monsoon often brings with it a familiar set of cravings. A plate of hot pakoras, steaming cups of tea, roadside chaat and spicy comfort food feel irresistible. However, experts say women going through perimenopause and menopause may want to be a little more mindful of what's on their plate.

During menopause, falling oestrogen levels affect everything from metabolism and digestion to sleep, bone health and body temperature. Add monsoon humidity, fluctuating temperatures and a higher risk of foodborne infections into the mix, and some common rainy-day favourites may end up worsening symptoms such as bloating, hot flashes and digestive discomfort.

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"There is no specific menopause diet," says Dr Meghana Reddy Jetty, Senior Consultant – Obstetrics, Gynaecology, Laparoscopy and Aesthetic Gynaecology at Aster Whitefield Hospitals. "However, making smarter seasonal food choices can help women manage symptoms more comfortably during the monsoon."

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Here's what experts recommend limiting, and why.

Fried snacks may worsen bloating and weight gain

Rain and fried food seem to go hand in hand, but menopause can make it harder for the body to process oily meals.

Dr Jetty advises cutting back on foods such as pakoras, samosas, chips and other deep-fried snacks. "They contain high amounts of fat and may contribute to weight gain," she explains.

Digestive changes associated with menopause also mean greasy foods are more likely to trigger acidity, indigestion and bloating.

Tamanna Singh, founder of Menoveda and a menopause coach, says these effects are often more noticeable because metabolism naturally slows during this stage of life. "Pakoras and samosas taste incredible in the rain, but a digestive system that's already running slower doesn't handle the extra oil well," she says.

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Go easy on salty processed foods

Instant noodles, packaged soups, processed meats, papad, pickles and packaged namkeen are monsoon staples in many homes. But they also contain large amounts of sodium.

According to Dr Jetty, excessive sodium intake increases water retention, raises blood pressure and worsens bloating.

For women already experiencing menopausal water retention, reducing processed foods can make a noticeable difference.

Too much caffeine may trigger hot flashes

That extra cup of tea or coffee may feel comforting on a rainy afternoon, but experts say caffeine is a known trigger for hot flashes in many women.

"In cases where women suffer from hot flashes, they should be careful about excessive caffeine," says Dr Jetty.

Tamanna Singh also points out that caffeine may interfere with sleep, another common challenge during menopause. She recommends limiting caffeine where possible and swapping additional cups for warm herbal alternatives such as ginger tea or turmeric-infused water.

Spicy food and alcohol can aggravate symptoms

Highly spicy meals may intensify hot flashes and night sweats in some women. Similarly, alcohol can worsen flushing, contribute to dehydration and disrupt sleep. If these symptoms are already troublesome, experts suggest moderating both during the monsoon months.

Be cautious with street food and raw salads

Food safety becomes even more important during the rainy season. Monsoon conditions increase the risk of bacterial contamination in water and food, making gastrointestinal infections more common.

Dr Jetty recommends avoiding:

-Raw salads from outside

-Cut fruits sold by street vendors

-Undercooked fish and meat

-Food that's been left out for long periods

"Gastrointestinal infections may be even more dangerous in women experiencing hormonal changes and poor nutrition," she says. Instead, wash fruits thoroughly at home and prepare them fresh before eating.

Dairy needs careful handling

Experts aren't asking women to eliminate dairy altogether. In fact, calcium-rich foods remain important for bone health after menopause. However, Tamanna Singh advises paying attention to storage and freshness during the monsoon.

Paneer, curd and other dairy products spoil faster in humid weather if not stored properly. Freshly prepared or properly refrigerated dairy is generally a safer choice than products left out for long periods.

Don't ignore sugar cravings

Hormonal changes can make sugar cravings stronger during menopause. While the occasional sweet treat is unlikely to cause harm, regularly consuming refined sugar may contribute to energy crashes and weight gain, particularly around the abdomen, where many women notice changes after menopause.

Choosing whole fruits instead of sugary desserts can help satisfy cravings while adding fibre and nutrients.

So, what should you eat instead?

Rather than focusing on restrictions, experts recommend building meals around foods that support overall health during menopause.

Dr Jetty suggests prioritising:

-Freshly cooked meals

-Seasonal vegetables

-Whole grains

-Lean protein sources

-Calcium-rich foods

-Probiotics, if suitable

-Plenty of water

Tamanna Singh also recommends foods naturally rich in phytoestrogens, such as flaxseeds, sesame seeds and soy, which may help ease some menopausal symptoms in certain women.

Warm home-cooked meals such as khichdi, lightly cooked vegetables and soups can also be gentler on digestion during the rainy season.

Experts stress that menopause doesn't require an overly restrictive diet, nor does the monsoon mean giving up every seasonal favourite. Instead, the focus should be on eating safely, limiting foods that may aggravate symptoms and choosing balanced meals that support overall health.