Monsoon Diet for Kids: What to Eat and What to Avoid

As the monsoon season begins the chances of infections, stomach problems, and weakened immunity increases particularly for children. A balanced monsoon diet is therefore vital for maintaining health and immunity throughout the season. Rainy weather impacts digestion, metabolism, and food safety hence monsoon diet tips should consist of a well-planned monsoon diet for kids emphasising on foods that increase immunity and avoiding food items that are prone to contamination or spoiling.

Table of content

• What Makes a Monsoon Diet Important?
• Monsoon diet tips: What to Eat: Best Foods for the Monsoon Season
• Monsoon diet tips: What to Avoid: Worst Foods for the Monsoon Season
• Monsoon Diet Tips to support Immunity
• Monsoon diet for kids One-Day Sample Plan
• Foods in Monsoon Diet to Improve Digestive Health

What Makes a Monsoon Diet Important?

The monsoon diet is essential for protecting kids from foodborne illnesses, seasonal flu, infections and digestive issues. Bacteria, fungi, and viruses thrive in environments with high humidity and moisture content. Children are more prone to becoming sick during this time of year due to their still developing immune systems. Furthermore, digestion slows down during the monsoon. So the food consumed should be light, easily digested while being nutrient-dense, particularly in terms of protein, fibre, vitamins and minerals to strengthen their immune system.

Monsoon diet tips: What to Eat? Best Foods for the Monsoon Season

Include the following nutrient-dense food options in your child’s monsoon diet:

• Vegetables that are boiled and cooked: Carrots, bottle gourds, ridge gourds, and beans are among the vegetables that are simpler to digest and lower the risk of infection if they are steamed or sautéed.
• Always prefer seasonal fruits such as pomegranates, apples, pears, jamun, litchee, plum and bananas over fruits that are available all around the year to strengthen immunity.
• Soups and Stews: Try warm moong dal soup, chicken broth, or mixed vegetable soup to support immunity and stay hydrated.
• Fermented Foods: Buttermilk and homemade curd are probiotic foods that help in improving digestion and gut health.
• Opt for whole grains like whole wheat, brown rice, and oats over their processed varieties for fibre and energy.
• Foods High in Protein: Add lean chicken, paneer, eggs, and lentils to meals. Children that consume adequate protein have improved immunological response and tissue repair.¹

Pro Tip: Steer clear of raw salads during the rainy season and always wash fruits and vegetables thoroughly before consuming them.

Monsoon diet tips: What to Avoid? Worst Foods for the Monsoon Season

Avoid the following food options in monsoon diet for kids:

• Vegetables: Dark green leafy vegetables like spinach, lettuce, fenugreek leaves, red amaranth etc., cabbage and cauliflower should only be eaten after being cleaned thoroughly and well-cooked since they may contain bacteria which can cause contamination if not cleaned and cooked well.
• Street Foods: Unsanitary water, unhygienic place and handling can infect street food items sold by roadside sellers and should be avoided.²
• Raw Sprouts: Despite its nutritional value, uncooked sprouts might harbour germs during the rainy season. Steam or cook them well before consuming.
• Cold and Packaged Foods: To avoid digestive problems, stay away from ice cream, pre-cut fruits, and refrigerated leftovers.
• Fried foods: Too much oil might lead to indigestion and disturb their gut.³

Monsoon Diet Tips to support Immunity

Here are some simple and useful monsoon diet suggestions:

• Encourage regular hand washing before meals.
• Drinking boiled or filtered water.
• Include immunity supporting spices such as cinnamon, ginger, garlic, and turmeric in their meals.
• Older kids can be served herbal drinks like tulsi, ginger and peppermint kashayam (herbal decoction).
• Include citrus fruits and nuts that are a rich source of vitamin C and zinc to support their immunity.⁴

Monsoon diet for kids One-Day Sample Plan

Foods in Monsoon Diet to Improve Digestive Health

During this period, children frequently have loose stools or constipation.

• Eating yoghurt or curd supports their stomach mainly due to probiotics in yogurt/curd that help maintain a healthy balance of gut flora.
• Ghee enhances nutritional absorption and facilitates digestion.⁵
• Herbal infusions or warm water will help staying hydrated. Steer clear of cold drinks.⁶

The key to maintaining a monsoon diet for kids is nutrient density, balance, and safety. Parents can protect their kids from monsoon-related diseases while fostering their growth and development by making a few deliberate food changes and cooking techniques. To naturally support immunity, place an emphasis on seasonal fruits and vegetables, healthy eating habits, and protein consumption.

Try Complan, a scientifically designed beverage that has 34 essential nutrients to support protein requirements and other nutrients needed for growth and development, which is crucial for developing children and also has 63% more protein than popular malt-based drink. For developing children, it’s a great complement to a carefully thought-out monsoon diet.

Source:

¹ Academy of Nutrition and Dietetics. (2025). How much protein should I eat? Retrieved March 06, 2025, from https://www.eatright.org/health/essential-nutrients/protein/how-much-protein-should-i-eat

² Mukherjee, S., Mondal, T. K., De, A., Misra, R., & Pal, A. (2018). Knowledge, attitude and practice of food hygiene among street food vendors near a tertiary care hospital in Kolkata, India. International Journal Of Community Medicine And Public Health, 5(3), 1206–1211. https://doi.org/10.18203/2394-6040.ijcmph20180786

³ Khillare, Rajpal & Chilkhalikar, A. (2022). Food Safety Measures for Monsoon. 4. 288-289

⁴ Maggini, S., Wenzlaff, S., & Hornig, D. (2010). Essential role of vitamin C and zinc in child immunity and health. The Journal of international medical research, 38(2), 386–414. https://doi.org/10.1177/147323001003800203

⁵ Kataria, D., & Singh, G. (2024). Health benefits of ghee: Review of Ayurveda and modern science perspectives. Journal of Ayurveda and integrative medicine, 15(1), 100819. https://doi.org/10.1016/j.jaim.2023.100819

⁶ American Heart Association. (2023). Healthy eating for kids. Retrieved from https://www.heart.org