The monsoons often see a rise in digestive issues and low immunity. However, an anti-inflammatory diet featuring everyday Indian ingredients can help prevent this
DR RAMA TALAK
As monsoon clouds cover the skies, they bring relief from the summer heat—but also pave the way for digestive troubles, seasonal infections, and inflammation-related issues like joint pain, fatigue, and skin flare-ups. It’s no coincidence that many people feel bloated, sluggish, or frequently under the weather during this season. This season naturally slows down metabolism and makes the body more prone to infections.
The good news? Much of this can be prevented with mindful eating. An anti-inflammatory diet, especially during the rainy season, can support your immune system, calm your gut, and improve overall well-being. And no, this doesn’t mean fancy foods or expensive superfoods — just simple, everyday Indian ingredients used the right way. These soothing ingredients not only protect your health but also help you feel more energetic and resilient.
5 monsoon eating habits to reduce inflammation
- Embrace healing spices
Your kitchen is full of natural immunity boosters. Spices like turmeric, ginger, garlic, cinnamon, pepper, and cloves are powerful anti-inflammatories. Add haldi to warm milk, sip ginger-tulsi tea, and temper your dals with garlic, hing, and jeera to aid digestion.
- Choose cooked over raw
Raw salads and fruits are best avoided during the rainy season, as they’re harder to digest and may carry harmful microbes. Instead, lightly cook vegetables like lauki, palak, methi, and bhindi, and use digestive spices like ajwain and cumin.
- Keep meals light and warm
The body’s digestion slows down in damp weather, making it harder to process oily or heavy food. Focus on warm, simple meals like moong dal khichdi, vegetable soups, rasam, and steamed rice with ghee.
- Add seasonal fruits for immunity
Vitamin C-rich fruits like amla, guava, papaya, and citrus fruits help build resilience. Just make sure to wash them thoroughly and avoid cut fruit sold by roadside vendors.
- Be mindful of dairy
Cold milk or curd may increase mucus and lead to cough or throat irritation. If tolerated, curd can be eaten at lunch with a pinch of pepper or roasted cumin. Otherwise, opt for warm haldi doodh or lightly ginger flavoured milk.
Don’t forget hydration
Sip on warm water infused with tulsi, mint, cinnamon, or ajwain. This supports digestion, prevents waterborne infections, and keeps your metabolism active. Drinking adequate water is crucial.
So this rainy season, skip the deep-fried cravings (at least most of the time!) and choose warm, gut-friendly meals that heal from within. Because good health doesn’t come from restriction — it comes from eating right, season by season.
Monsoon immunity for growing bodies
Children are more prone to infections during the rainy season. Amla candy, chyawanprash, or a small spoon of haldi-honey paste (for kids above two years) can be good immunity boosters. Also, avoid outside food, raw salads, or processed snacks, and make hand hygiene a daily ritual.
Eating right for working adults
-Carry warm, light lunches like millet roti + sabzi + dal
-Replace sugary chai breaks with tulsi, ginger, or fennel teas
-Choose smart snacks like roasted chana, soaked almonds, or boiled eggs
-Cut down on food delivery — rainy weather increases the risk of contamination
(The writer is a dietician based in Margao)
Featured Events
The Amateur Dramatics & Music Society is presenting a workshop production of a musical play, ‘The Pot of Gold,’ from June 30 to September 30, 5 to 6.30 p.m. on Mondays, Wednesdays, and Saturdays, at Dona Paula. Details: 98819 01269
Cougar Motorsport Private Limited is organising the 11th edition of the off-road motorsport event ‘Rainforest Challenge’ (RFC) India’, in Goa from July 28 to August 3. In addition to the ‘4X4 Extreme’ category, new ‘4X4 Modified’ and ‘4X4 Stock’ categories have been introduced this year.
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Recently, I came across a news story about a record-breaking bloom of 28 Brahma Kamal flowers in Goa. The spectacular sight of its prolific blossoms in the video took me on a trip down memory lane. We, too, had this beautiful plant in our garden, lovingly tended by my grandmother. Commonly referred to as ‘Bramhakamal’ in Goa and likely across the country, this plant is scientifically known as Epiphyllum Oxypetalum. Belonging to the Cactaceae family, it is an exotic plant native to the rainforests of Central and South America. Interestingly, it has no botanical connection to the true Bramhakamal species, scientifically named Saussurea obvallata, which is found and revered in Uttarakhand and the Himalayan regions. The slight resemblance between Epiphyllum Oxypetalum and the original Bramhakamal may explain the confusion between the two. Also known as the Dutchman’s Pipe Cactus or Queen of the Night, this flower truly lives up to its regal title. In our garden, this plant held a special place in my heart. Its slightly puffed, elongated leaves distinguished it from the other greenery. The celestial blooms appeared rarely, usually between July and September. One of the most unique aspects of this flower is how it unfurls its […]
Festa do Povo: Festival to Showcase Goan Heritage, Food, & Culture
The well-known community festival, Festa do Povo, returns to Panaji again, to promote Goan culture and heritage. The festival is coordinated through community involvement, with assistance from the Corporation of the City of Panaji (CCP) and Imagine Panaji, along the pedestrian walkway lined with mangroves at Patto Plaza near the Spaces building. Residents from various wards in the city, who reside in heritage homes and blocks, participate in the festival’s planning. What food can you expect here? It ranges from Goan-Portuguese to Hindu Saraswat to Muslim dishes, cooked by local home chefs, Panaji restaurants, and even international chefs. The food section of the festival showcases Goa’s rich culinary diversity across various religious communities. Additionally, a special Feni bar and beverage station featuring local drinks will enhance the festive atmosphere. Day one (December 14) will feature traditional Shigmo dances and children’s craft activities curated by Bookworm, a -book store for children. Participants can enjoy a variety of performances, including the Kaustubha Ballet, the beloved Stuti Choir, the traditional dekhni dance, and enchanting melodies by the Sound of Music. On the second day, December 15, there will be brass band performances, percussion displays, and carol singing by students from Nirmala School. This […]
A literary wonderland
The Goa Book Fair & Children’s Literature Festival is all set to bring together book lovers and storytellers RAMANDEEP KAUR | NT KURIOCITY Imagine a place where children can enjoy stories, meet their favourite authors, and explore books that spark their curiosity. That’s exactly what they’ll get at the Goa Book Fair & Children’s Literature Festival, scheduled from February 27 to March 3. A new addition to the annual Goa Book Fair, which has been running for two years, the Children’s Literature Festival is organised by The Dogears Bookshop, Margao, in collaboration with Publishing Next. According to co-founder of The Dogears Bookshop and the festival Leonard J Fernandes, it aims to create a dedicated space where children can engage with books, interact with authors, and develop a love for reading. He believes children remain drawn to good stories and engaging illustrations. “They’re selective about what they read and often influenced by their friends’ choices. They prefer books that engage them, which they can relate to and understand,” he says. Further, he stresses the importance of children’s literature in developing a love for reading. “Studies show that reading a wide range of books helps children think critically, research better, and spot […]
