What Your Body Needs During Monsoons

Smart nutrition tips to beat the bloat, boost immunity, and feel energised this monsoon

When the skies turn grey and the rains pour in, our health routines often take a backseat. But monsoon is actually one of the most important seasons to support your immunity, digestion, and energy levels. Here's how to nourish your body the right way — and bust a few myths along the way.

1. You Need More Hydration Than You Think

When it’s cooler and you’re not sweating much, it’s easy to assume you're hydrated.

“You don’t need to drink much water in the monsoon.” Wrong.

💧 Your body still loses water daily through urination, digestion, and even invisible sweat in humid weather. Dehydration in the rainy season is more common than you think, and it can show up as:

• Headaches or brain fog

• Fatigue or sluggishness

• Constipation

• Bloating

✅ How to Stay Hydrated:

• Sip 8–10 glasses (2–2.5L) of water throughout the day

• Add electrolytes like:

  • Coconut water

  • Jeera-ajwain infused water

  • A pinch of salt + lemon in plain water

• Increase fluids if you’re eating salty, spicy, or fried food

2. Your Body Needs Warm, Well-Cooked, Seasonal Food

Monsoon can slow down digestion, thanks to damp weather and lower physical activity. Your digestive fire isn’t at its strongest, so eating warm, cooked, seasonal meals can help your system feel lighter and more regular.

Eat These Seasonal Vegetables:

• Bottle gourd (lauki) – Light, hydrating, gut-friendly

• Ridge gourd (turai), tinda, and pumpkin – Easy to digest

• Moringa (drumsticks) – Nutrient-dense and immune-supportive 

  
  

  Tip: Avoid raw leafy greens — they spoil quickly in humid weather.

Choose These Seasonal Fruits:

• Papaya – Aids digestion and supports immunity

• Jamun – Regulates blood sugar and gut health

• Pears & pomegranate – Cooling, fibre-rich, and hydrating

• Amla (Indian gooseberry) – Rich in Vitamin C and antioxidants

3. Your Immunity Needs Support in Monsoons — And It’s in Your Kitchen

You don’t need fancy supplements this season. Your kitchen already has powerful, science-backed immune boosters:

Use These Everyday Ingredients:

• Tulsi (Holy Basil) – Antiviral + inflammation fighter

• Ginger – Supports digestion, clears congestion

• Turmeric – Anti-inflammatory, great with black pepper

• Black Pepper – Enhances the absorption of other nutrients

• Garlic – Antibacterial and gut-loving

• Amla – High in Vitamin C and great for overall defence

Sprinkle them into kadhas, teas, curries, or chutneys.

4. Your Gut Needs Good Bacteria — Fermented Foods Can Help

Gut health is your immune system’s first line of defence, and monsoon is the perfect time to gently support it. Fermented foods help improve digestion, reduce bloating, and keep your microbiome in balance.

Try These Easy Fermented Recipes:

• Kimchi Fried Rice – Spicy, flavour-packed and probiotic-rich

• Curd-Millet Chilla – Made with ragi or bajra and fermented curd

• Idli Chaat – Soft, leftover idlis transformed with curd and chutneys

Not just gut-friendly — they’re also colourful, warming, and monsoon-approved.

Final Thought: This Season, Listen to What Your Body Asks For

Support your digestion with warm, cooked meals. Strengthen immunity with ingredients from your spice box. And most importantly — stay hydrated, even when you don’t feel thirsty.

Your body still works hard during the rainy season. Nourish it with care.

Want a nutrition plan built around your body and your goals?

Book a session with Upasana to get a personalised monsoon wellness guide.