Craving for some pakoras, bhutta, vada pav and samosa while enjoying your ‘cutting’ masala chai now that the monsoon season in the country has properly begun? Think COVID-19 and the importance of avoiding any kind of infection (including the common cold, flu and gastroenteritis) that may even remotely compromise your immunity. A well-balanced diet supplemented by the necessary vitamins, good quality sleep and gut health, therefore, are of utmost importance.

 Here are a few dietary tips to keep in mind during the monsoon season…

 AVOID

Raw foods/Road-side fruit plate: Pre-cut vegetables/fruits are exposed to more germs. Leafy vegetables like palak, methi and cauliflower especially should be avoided as they contain a lot of germs and mud. If not washed well, they can cause gastric irritation.

Raw vegetable juices: Raw juices mainly consist of raw vegetables like spinach leaves, doodhi (gourd) and coriander which can cause an upset stomach if one fails to remove unseen dirt and germs.
Uncooked meats: Make sure that the meat is well cooked to avoid any bacterial infection in this damp weather.

It’s the breeding season for fish and prawns, hence it’s better to avoid seafood. The chance of infection and food poisoning increases if one inadvertently consumes fish eggs. The humid atmosphere may slow down the digestion process which, in turn, may lead to bloating and gas issues when you consume fried foods.

Certain types of fish/seafood: It’s the breeding season for fish and prawns, hence it’s better to avoid seafood. The chance of infection and food poisoning increases if one inadvertently consumes fish eggs.

Fried foods: The humid atmosphere may slow down the digestion process which, in turn, may lead to bloating and gas issues when you consume fried foods.

ADD
Cooked foods/soups: Cooked foods reduce the risk of stomach infection and/or food poisoning.
Probiotics: Include foods rich in probiotics like curd, Kefir, garlic, homemade fermented food—these help promote good gut bacteria, helping you maintain gut health.

Turmeric: Turmeric, an inherent ingredient in Indian cooking, is anti-inflammatory and anti-bacterial. Having fresh turmeric in the morning can help one boost the immune system. Additionally, pepper, asafoetida (hing) and coriander powder help improve the digestive system and immunity as well.

Kadha: Boil water + 10 tulsi ka pattas + lightly crushed peppercorn till this concoction reduces to half. Add a tsp of honey for cold, cough, better health and immunity.
Hydrate: Many don’t get thirsty during this season. Drinking less water can cause UTI, constipation and bloating.

Fortified food & supplementation: During the monsoon season, we barely get any exposure to the sun. Add to that, most of us already suffer from vitamin D deficiency. It’s imperative to get your levels checked and start taking the vitamin if you need to. Consult your doctor with regard to dosage depending on your test results.

Other tips:
Avoid storing vegetables like cauliflower, potatoes, cluster beans, okra, kidney beans, pigeon pea, and sprouted grains as they spoil easily during the monsoon. If you must have them, make sure they are freshly cooked.

Restrict intake of strong smelling or extra sweet fruits such as mangoes, jamun and jackfruit that attract flies as these may cause skin irritation and stomach infections.