What to Eat in Monsoon for Strong Immunity

Before we get into the blog. Let me ask you some questions. Is it raining near you? Do you enjoy rain?

There’s something about the monsoon that makes us pause. The smell of wet mud, the cool breeze through half-shut windows, the soft drumming on rooftops. For many of us, the monsoon is a feeling of home.

Yet behind this softness, the rains bring a quiet test for our bodies. Sudden chills, muddy streets, damp clothes that never quite dry. A scratchy throat that turns into a week of sneezes. We know the story.

Ayurveda knew it too. Long before weather apps or vitamin pills. In this ancient science, the rainy season (Varsha Ritu) is both beautiful and tricky. It teaches us that immunity isn’t built overnight with quick fixes. It’s something we weave slowly, with warm food, mindful rituals, and a calmer mind.

So let’s sit down, maybe with that cup of chai and explore how to care for yourself when the clouds gather. Not with fear of falling sick, but with simple ways to stay strong, warm, and well.

Why do we fall sick?

According to Ayurveda, our body runs on three vital energies -Vata, Pitta, and Kapha. Each season stirs these in its own way. The monsoon, with its cool dampness, tends to aggravate Vata (the energy of movement and air) and disturb Pitta (the fire of digestion).

This means our digestive fire (Agni) flickers. It struggles to burn strongly in the humidity. The result? Indigestion, bloating, waterborne infections, skin rashes, coughs that linger.

Humidity also invites hidden guests like fungi, bacteria. Who thrive in dark corners and wet feet. The body’s shield, our Ojas needs extra tending now.

But the good news? Ayurveda never says hide from the rain,  just meet it wisely.

Fresh, Warm and Simple

When your body’s fire is weak, give it food that keeps it steady. This isn’t the time for stale leftovers or cold food right from the fridge. The monsoon calls for warm rice, fresh cooked vegetables, light dals with ginger, and simple spices that wake up your belly without making you sweat.

Many people love khichdi in the rain and for good reason. Rice and dal cooked soft with a little ghee feels comforting and easy to digest. Add a spoon of roasted jeera or a pinch of black pepper on top.

If you crave something spicy or fried  and who doesn’t when it’s raining? Have it fresh and in small amounts. Hot pakoras with ginger tea on a rainy day are not a crime in Ayurveda. Just balance it. Eat light later. Drink warm water. Let your body recover.

Stay away from things that spoil quickly, like leftover rice, curd left out too long, chutneys sitting overnight. If you love curd, have it fresh and only in the day. Add a pinch of black salt or pepper to balance its chill.

The rule is simple: if it feels warm in your belly, your immunity stays warm too.

Desi Nuskha 

In every Indian house, there’s some version of a Kadha. A herbal mix boiled into a warm drink. Some add Tulsi and ginger, some swear by black pepper and clove. The recipe doesn’t matter as much as the habit: when your throat feels scratchy or the weather feels heavy, reach for a Kadha instead of popping random pills.

A basic, gentle version for an immunity shot:
1️. Crush 5-6 small pieces of ginger and a few Tulsi leaves.

2. Squeeze to extract the juice.

3️. Mix in 2 tbsp honey, 1 tsp black pepper powder, and 1 tsp turmeric powder.

4️. Stir well until everything is combined.

5️. Have it fresh! Take 1-2 spoonful daily to keep immunity strong.

You can also give these to kids and elders. 

Join The Nari Club for more such healthy Ayurvedic recipes. 

Warm Water is Better Than Any Fancy Drink

It sounds too simple, but warm water is medicine in itself. Cold water dulls your belly fire even more. Ayurveda always says: sip warm water through the day.

Boil your drinking water in the morning. Add a few Tulsi leaves if you like. Keep it in a flask. Take small sips, don’t gulp it all at once.

Forget the ice cubes and the fridge bottle for now. Your throat and gut will thank you.

Ayurvedic herbs for Immunity 

If you keep falling sick often, try adding a few basics (always with some advice if you’re unsure):

• Chew 3-4 Tulsi leaves daily. Simple and powerful.

• Giloy juice is good for fighting fevers and mild infections.

• Amla - raw, as a juice, or dried candies is full of natural Vitamin C.

• Ashwagandha can help if you feel drained or tired all the time. 

• But mostly you can add spices to your food like Black pepper, Cinnamon etc., that help keep the warmth in the body. 

You can also add Amrutam’s Flukey Malt to your daily routine to help build your immunity naturally. It blends the goodness of Giloy, Tulsi, Amla, and Pippali, which help boost your natural defenses, support clear breathing, and help your body adjust to seasonal changes.

There’s one thing we often forget,  your body repairs itself when you rest. Late nights, heavy dinners, endless screens make your immunity work twice as hard.

Try to sleep at the same time each night. Have warm milk with a pinch of haldi before bed if you like. Wake up with natural light, not blaring alarms if possible. Your body will build its shield stronger than any supplement.

The monsoon doesn’t just test your body. It invites you to slow down. Eat simpler. Sit with your family over chai and pakoras, but know when to stop. Ayurveda doesn’t ask you to fear the weather, it asks you to listen to it. When you do, immunity stops being something you chase. It becomes something you carry inside you, quietly, like a warm lamp when the world outside gets wet and cold.

So tonight, when the rain falls, make your kadha. Tuck your feet into warm socks. Sleep deep. Wake up ready for the next drop. That’s all you really need.