Monsoon Season Food: What Indian Kids, Tweens, and Teens Should Eat & Avoid
Written by Tarishi Shrivastava | July 10, 2025
Introduction
Rainy days bring cooler air, muddy shoes, and the craving for something warm and comforting, but monsoon season also brings its own set of dietary guidelines, especially for growing kids, tweens, and teens. With the humidity and sudden temperature changes, digestion slows down, and the body becomes more prone to infections. So it’s not just about what tastes good but what’s safe and nourishing too.
For kids, monsoon can be a season of low immunity and frequent colds so lighter, cooked meals with fewer raw ingredients work better. Tweens who are juggling school and sports need foods that energize without being too heavy. Teens, especially those going through hormonal changes, need immunity-boosting meals that keep their digestion steady and skin clear. It’s about making sure every age gets the right balance of warmth, nutrition and flavor during this tricky season.
Think freshly made soups, steamed snacks and fruits that don’t hold excess moisture. On the flip side, avoid items that easily spoil, feel too oily or come from roadside vendors during the rains. Choosing seasonal vegetables, using clean water and keeping food mildly spiced are simple but powerful ways to keep your child’s health in check. Monsoon food isn’t about restrictions—it’s about smarter, safer choices that let children enjoy the season without falling sick.
From Eating Right To Avoiding Food That Is Not Suited For Monsoon
During the rainy season, the joy of splashing in puddles and enjoying hot snacks takes over. But the monsoon also brings an increase in humidity, which slows down digestion and raises the risk of infections. That’s why choosing the right foods becomes more important than ever, especially for growing kids, tweens, and teens. What they eat now can directly impact their immunity, energy, and overall health.
Here are five foods to eat and five to avoid for a happy, healthy monsoon.
Foods to Eat in Monsoon
Homemade Steamed Snacks
Foods like idlis, dhoklas, or ragi momos are easy to digest, low in oil, and safer than fried alternatives. For kids with small appetites or those coming back from school, steamed snacks provide just enough energy without making them feel too full.
Seasonal Fruits like Jamun and Pear
Fruits that grow in the monsoon, like jamun, pears, and bananas, are good for kids. According to a study published in PLoS One. 2020, they are hydrating, packed with antioxidants, and they help fight infections and support digestion. Just remember to wash them well and serve them fresh to avoid any bacterial contamination.
Soups with Indian Herbs
A hot bowl of soup made with dal, carrots, or spinach and flavored with herbs can work wonders. It’s comforting, helps prevent colds, and boosts hydration, especially helpful for tweens and teens dealing with weather shifts.
Buttermilk with Roasted Spices
For tweens and teens, who often grab sugary drinks, a glass of lightly spiced buttermilk is a great switch. Add a pinch of roasted cumin or black salt to support digestion and keep the body balanced during muggy days.
Moong Dal Khichdi with Ghee
Moong dal is light, protein-rich, and easy to digest. Cooked as khichdi with vegetables and a spoonful of ghee, it gives enough energy without burdening the stomach. It’s perfect for dinner or after a tiring day of school and play.
Foods to Avoid in Monsoon
Raw Leafy Vegetables
Avoid raw spinach, coriander, or lettuce in salads. According to National Centre for Disease Control (NCDC), the moisture in monsoon makes it easy for bacteria to grow on these leaves. If using, cook them properly or blanch them before adding to dishes like dals or sabzis.
Street Chaats and Cut Fruits
Open-air stalls often use water that may not be clean, and fruits left out can carry dust and germs. Kids may love golgappas or sliced mangoes with masala, but it’s safer to prepare similar treats at home where hygiene is assured.
Fried Foods in Bulk
Once in a while, a few pakoras are fine. But making large batches or eating them daily can slow down metabolism and upset the stomach. Kids need food that energises, not something that makes them sluggish.
Fermented Items Like Dosa Batter Left Too Long
Items like dosa or idli batter left too long can turn sour quickly in humid weather. This can lead to bloating or stomach upsets. Use fresh batter or refrigerate it carefully if you plan to use it later.
Cold or Creamy Desserts
Items like ice cream or creamy pastries may feel like a treat, but they lower the body’s temperature and increase the risk of throat infections. Instead, opt for warm halwas or jaggery-based laddoos to satisfy sweet cravings.
Conclusion
Monsoon is a beautiful time filled with fun and food memories, but it also calls for a little extra care. By choosing clean, seasonal, and lightly cooked meals, you give your child’s body the support it needs to grow strong and stay happy through the season. Encourage curiosity in trying new, healthier monsoon-friendly dishes, and make food choices that are both comforting and protective. With these small tweaks, your kitchen can become a source of wellness, flavor, and family bonding during every rainy day.