There’s something irresistible about the monsoon season – the earthy aroma of wet soil, the sound of raindrops against the window, and the familiar craving for pakoras, samosas, or a steaming cup of chai.
But while indulging in fried, flavour-packed treats is part of the rainy-day charm, the season also demands greater care when it comes to food. Shifts in weather affect not only mood, but also digestion, immunity, and metabolism. This is why making thoughtful choices in the kitchen can help families enjoy seasonal favourites without compromising health.
“As comforting as fried snacks may be in the rains, the monsoon is a time when your body needs extra care. Fluctuating temperatures and humidity can weaken immunity and slow digestion, so clean, balanced meals are essential for keeping your energy levels and defences strong,” says Dr. Shilpa Vora, Chief R&D Officer at Marico Limited.
Thoughtful Tweaks to Classic Comfort Foods
Dr. Vora believes it’s not about giving up cravings, but finding balance. “Craving crispy pakoras or samosas? Don’t hold back – just consider lighter methods like air-frying or shallow frying. Choosing the right cooking oil makes a big difference in how your body processes these foods,” she explains. Using less oil while retaining crunch helps create snacks that feel indulgent without being heavy.
She recommends multi-source edible oils that combine the benefits of refined rice bran and sunflower oils. “These oils provide a balance of healthy fats like MUFA and PUFA, along with oryzanol, a powerful antioxidant that supports cholesterol management,” says Dr. Vora. Pairing fried snacks with fibre-rich sides can also improve the nutritional value of a meal. “Fresh mint chutney, lightly sautéed seasonal vegetables, or a bowl of sprouted salad add fibre and micronutrients, which help balance indulgence with nourishment.”
Everyday Eating Habits For The Rainy Season
The monsoon is also an opportunity to reset kitchen habits. “Cooking at home instead of ordering in gives you control over ingredients, hygiene, and portion size, especially important when the risk of infection is higher,” says Dr. Vora.
She suggests building plates that combine fibre and freshness. “Seasonal produce like bottle gourd, bitter gourd, leafy greens, apples, plums, and pomegranates are rich in vitamins and minerals. Pair them with whole grains such as oats, barley, or brown rice to support digestion and provide sustained energy.”
Cooking oils again play a starring role in her advice. “Choosing oils with a good fatty acid profile can make everyday cooking healthier and more flavourful,” she notes. Multi-source oils fortified with vitamins A and D offer additional immune support – an important consideration during humid weather when the body is more vulnerable to infections.
And for flavour? Skip the excess salt and sugar. “Comfort foods often sneak in extra seasoning. Instead, enhance your meals naturally with fresh herbs, lemon juice, ginger, or turmeric. These not only elevate taste but also add functional benefits, from reducing bloating to boosting immunity,” Dr. Vora recommends.
Supporting Digestion and Immunity In Monsoon
Adding to Dr. Vora’s insights, Vidhi Chawla, Dietician and Founder of FISICO Diet and Aesthetic Clinic, stresses the importance of choosing lighter, gut-friendly options. “The humidity and reduced sunlight can slow digestion and make us prone to infections. Instead of heavy fried snacks, go for steamed sprouts, hearty vegetable soups, or roasted sweet potatoes,” she says. Staying hydrated is equally vital: “Boiled water and herbal teas like ginger or tulsi help soothe the system and strengthen immunity.”
With a few smart tweaks, such as lighter cooking methods, healthier oils, fibre-packed sides, and mindful flavouring, you can enjoy your favourite monsoon foods without guilt. It’s not about cutting out seasonal delights, but about balancing flavour and nutrition.
