After months of scorching heat, the monsoon season brings welcome relief from the heat. But less known is the fact that it also disrupts your gut in ways that are often underestimated. Increased humidity, bacterial growth, and changes in digestion mean your usual food habits may not work the same. Here's how to adapt your diet and hygiene practices to avoid an upset stomach:

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10 Tips to Avoid An Upset Stomach

1. Rethink Your Hydration Source

Heavy rains often flood sewage lines and water supplies, leading to microbial contamination even in treated water. Boiling water kills most pathogens, while basic filters don’t always eliminate viruses. Use a UV + RO system if possible, or boil your water even if it “looks clean.” Avoid drinking water outside unless you're sure it’s bottled and sealed.

2. Avoid Street Food

Humidity accelerates bacterial growth on foods left uncovered or handled improperly. Even "cooked" street food can turn unsafe if it's been sitting out for too long. Also, chutneys and sauces made from water are often raw and unfiltered. If you're eating out, prioritise establishments with high turnover and hot, freshly prepared meals.

Related story: Fermented Foods To Improve Gut Health

3. Soak, Scrub, and Sanitise Produce

During monsoon, crops are often sprayed more heavily with pesticides to resist fungal growth. Add to that poor storage and transportation conditions, and your fruits or veggies may carry both chemical residue and microbial contamination. Soaking in warm water with a tablespoon of vinegar or baking soda helps break down surface toxins.

4. Limit Leafy Greens

Spinach, coriander, lettuce, and other leafy greens are porous, trapping dirt, eggs of insects, and moisture, all of which are hard to clean thoroughly during monsoon. If you must consume them, opt for stir-fried or sautéed versions over raw salads. Also, avoid pre-cut greens as they spoil faster.

Related story: Good Gut Foods: Prebiotics And Probiotics

5. Modify Your Meal Type

Digestive fire (Agni) weakens in monsoon, according to the International Ayurvedic Medical Journal. That’s why heavy, fried or overly spicy food is harder to break down, increasing the risk of acidity and indigestion. Focus on warm, lightly spiced, home-cooked meals. Include ginger, cumin, and turmeric to stimulate digestion naturally.

6. Strengthen Gut Flora 

Frequent infections, erratic eating times, and antibiotics (even topical ones like creams) can weaken your gut microbiome. Probiotics like curd, kefir, or fermented foods help replenish good bacteria. A balanced gut not only improves digestion but boosts your immune response to common monsoon illnesses like stomach flu or food poisoning.

Related story: 3 Ingredients That Promote Good Gut Bacteria

7. Practice Hand Hygiene

High humidity makes surfaces stay damp longer, encouraging the spread of pathogens. You touch tap handles, utensils, or fridge doors more often than you realize. Make handwashing a pre-meal ritual, and clean kitchen counters, chopping boards, and towels more frequently. Alcohol-based hand sanitisers can be a useful backup but shouldn't replace soap and water.

8. Watch Out for Hidden Moisture in Packaged Snacks

Chips, biscuits, namkeens, and ready-to-eat mixes may absorb moisture from the air, losing not just their crunch but also becoming prone to mold or bacterial growth. Always store snacks in airtight containers, avoid purchasing items with tampered seals or close-to-expiry dates, and choose roasted over fried when possible.

Related story: The Link Between The Gut Bacteria And Our Mind

9. Cut Back on Leftover Foods

Increased humidity speeds up the fermentation process, which can turn even mildly fermented or leftover foods into breeding grounds for harmful bacteria. Idlis, dhoklas, or reheated rice (safe in cooler months) can become risky in monsoon if left out too long. Always refrigerate promptly, and consume leftovers within 24 hours. Avoid reheating more than once.

10. Be Cautious with Seafood

Monsoon is breeding season for many fish species, and water contamination from rains raises the risk of spoilage and parasite exposure. Fish and prawns spoil faster in humid conditions, even if refrigerated. Many nutritionists recommend avoiding seafood during peak monsoon or sourcing it only from highly trusted vendors. Opt for freshly cooked vegetarian meals during this time instead.

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