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From pani-puri to cut fruits, experts decode what to eat, what to avoid, and how to keep your Indian kitchen monsoon-proof

The arrival of the Indian monsoon provides a much-needed respite from intense summer heat, but it also triggers a massive spike in health emergencies across the country. Heavy downpours often overwhelm public sanitation systems, leading to severe urban flooding and water contamination. Because food and water safety are compromised during this period, local health experts, municipal corporations, and the Food Safety and Standards Authority of India (FSSAI) have issued strict advisories to curb a seasonal surge in gastrointestinal illnesses.

With humidity touching 90% in cities like Mumbai, Delhi, Kolkata, and Chennai, and waterlogging common across states, doctors say June to September is peak season for diarrhoea, typhoid, jaundice, and stomach infections.

Experts say your immunity matters just as much as your kitchen hygiene this season, with more focus on children's health. “I have noticed that under-nourished children with low immunity are the ones falling prey to infections. So, doubling up your child’s nourishment with vegetables, milk, and fruits will help them combat and enjoy the season. Take care that you eat a balanced and protein-rich diet. Fried snacks seem really tempting in the monsoon, but keep it in moderation once in a while. One must definitely not give in to the temptation of eating junk food under any circumstances. It is very dangerous. Opt for hot foods like soup and cooked meals instead of cold and raw foods,” says Dr Nupur Krishnan, Clinical Nutritionist.

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