The transition from Indian summer to monsoon isn’t always as romantic as the fragrance of wet soil or the whiff of pakoras on a rainy day. Instead, it’s a confusing phase, isn’t it? It is humid, sweaty and feels terribly hot. While it is pouring outside, our bodies often still feel the heat that summers bring upon us. Thus begins the turmoil; our cravings and our constitution pull us in different directions.

This seasonal shift, from the fiery intensity of summer to the heavy dampness of monsoon, brings with it a significant energetic and physiological transition. The body, which has adapted to the dryness and heat of summer with cooling foods and a fast-paced metabolism, now needs to recalibrate to deal with the sluggishness, microbial overload, and humidity of monsoon. Immunity is often compromised during this time, making us more vulnerable to infections, digestive issues, and seasonal flus.

In summer, the diet naturally leans toward cooling, hydrating foods like cucumber, melon and watermelon. Without much thought into it, we tend to continue this same diet even as the monsoons arrive because it just feels very right. However, in such a fortunate country like ours where we enjoy all seasons, the need to tailor the diet one more time is essential.

For instance, cucumbers and melons should not be consumed in large amounts as their high water content can disrupt digestion, which is already sluggish during humid weather. They may also increase the risk of water-borne infections if not washed thoroughly, as monsoon brings in a host of microbial threats.

Another summer staple is dahi which is soothing and gut-friendly in hot months, but monsoon demands caution. The increased humidity and lower immunity during this season can make dahi a bit too damp and cold for the system, aggravating coughs and colds if eaten as-is. However, if consumed as spiced buttermilk, tempered with curry leaves, mustard seeds and hing or in cooked form, like in kadhi or curd-based gravies one can still benefit from its probiotic properties.

Monsoons is the time to pivot toward warming, slightly drying and digestion-boosting foods. Ever wondered why your baa is always talking about patra and adrak chai during this season? Traditional wisdom knows best. Arbi and arbi ke patte are grounding and fiber-rich—best when steamed, tempered, or rolled into patra. Arbi should be cooked well and paired with ajwain or hing to avoid heaviness.

Indulging too much bhajiya and other deep-fried snacks to complement the grey skies can clog already slow digestion. Try shallow-fried or baked versions with digestive spices. And if you must indulge, let a cup of masala tea follow.

Support your system with spices like ginger, turmeric and black pepper as they aid digestion, fight inflammation, and strengthen immunity. A cup of ginger-tulsi tea or warm haldi doodh is both comfort and cure.

Even hydration needs a seasonal boost. Avoid fridge-cold water and sip warm or room-temperature water with jeera or saunf to ease bloating and keep your gut happy. This is the time to keep aside the pani ka matka too.

In India, food is duly timed with nature. Our festivals, fasts and rituals are deeply aligned with the rhythm of the seasons. As monsoon deepens, the sacred month of Shravan arrives – a period not just of devotion, but of intentional pause.

With digestion naturally weakened in this damp weather, Shravan encourages light, sattvic, and warm meals — an intuitive seasonal reset. Fasting during this time isn’t about restriction, but restoration. It’s nature’s way of telling us to go slow, eat clean and let the body rebuild its immunity.

It is so virtuous that Indian culinary wisdom has always woven taste with timing. Our season-specific dishes and festivals don’t just celebrate food — they honour what the body truly needs, exactly when it needs it.

Apart from the already mentioned foods, consider the following:

1. Besan Dishes like chilla, pakoras, kadhi as they are light, protein-rich and easy to digest when cooked well. They also help absorb moisture in the body.
2. Remember to incorporate ginger and also garlic in soups, teas and tadkas as these are natural immunity boosters, fight infections which spread like forest fire in monsoons and help with digestion.
3. Generous use of turmeric in golden milk and curries can be a boon as haldi has anti-inflammatory and antimicrobial properties, a must-have for monsoon season.
4. Use Methi in your theplas, gathiyas and muthiyas apart from tempering curries. Methi helps balance humidity-related doshas.
5. Go in for jamun, pomegranate and apples as the are low in water content and high in antioxidants.
6. Completely avoid raw, cut fruits from outside vendors.
7. Be extremely cautious with leafty geens, they could harbour insects and eggs in this season and go slow on curd as well,