Rainy Season Food: 10 Weight Loss Food Ideas [Monsoon Diet]

Sanya Singh

Sanya Singh
Aug 2022

2 min read
Rainy Season Food

Table of content

Admit it, you all must have played in the rain, splashing the street water on each other and enjoying the moment at least once in your life. However, beautiful weather, heavy rain, a day off, and spending time with family is one of the best days of life, isn’t it?
Well, especially in India, people enjoy the rainy season by cooking pakoras and eating them sitting on their balconies with chai (tea) in their hands. But have you ever thought of real rainy season food that you can relish? If not, then definitely you should. They will not only make your day beautiful but will also make it healthy. So, let us see which are the best foods that you can consume during the monsoon.

Healthy Rainy Season Foods For Monsson Diet

Never put a full stop to eating something yummy especially when the weather calls for it. But why eat unhealthy, when you have healthy options to add to your monsoon diet plans? Below are the rainy season foods including the best fruits and vegetables that are full of health benefits and will surely help you lose weight as well. They will moreover, give your body several nutrients, vitamins, minerals, etc. that are essential for your body.

CTA ImageCTA Image

Fruits To Eat In Rainy season

Well, the fruits that grow in the rainy season are mouth-watering. But the saddest part is that they come and go as soon as the monsoon ends. So, why not relish these seasonal fruits and enjoy their health benefits?

1. Mangoes

Who doesn’t love mangoes? Well, mangoes during monsoon are a must to include in your diet as they don’t make you fat. Let’s go through the benefits of this best rainy season food.

rainy season food-mangoes
  • Mangoes are rich in nutrients like vitamin C that further help aid immunity, absorption of iron, growth, and repair of cells.
  • Moreover, they are low in calories, i.e.165-gram of mango contains less than 100 calories. So, it is the best option to reduce your calorie intake while still feeling full and satisfied.
  • Eating mangoes in the right quantity can also help you reduce the risk of developing diabetes. As a fact, mangoes don’t contain much sugar as dried mango does.
  • Mangoes contain different types of polyphenols, like mangiferin, which is very powerful and functions as an antioxidant inside your body.
  • Also, they help boost immunity as they are a good source of folate and vitamins like B, A, C, K, and E.

2. Jamun

How about adding jamuns to this rainy season diet? They are full of nutrients and benefits apart from tasting yum.

rainy season food-jamun
  • Jamuns help improves haemoglobin as they are rich in important minerals like vitamin C and iron. Further, increased haemoglobin levels keep you fit as they enable the blood to carry more oxygen to the organs.
  • Eating jamuns also helps relieve the bleeding of your gums and strengthen them. The leaves of this fruit contain anti-bacterial properties that are, therefore, beneficial for the gums
  • Moreover, due to the presence of antioxidants, they prevent premature ageing as they keep you wrinkle-free, acne free, and prevent blemishes keeping your skin healthy. Also, being rich in vitamin C, they keep your skin softer and gives a good texture.
  • Consuming jamuns also reduce the risk of high blood pressure as it is rich in potassium, less in calories, high in water content, and have a minimal amount of fat with zero cholesterol.
  • Moreover, jamuns are the best for losing weight as they are rich in fiber and low in calories further making your digestion better and reducing water retention in the body.

3. Peach

Peach is a delicious fruit offering a lot of benefits to your body.

rainy season food-peach
  • Peaches are high in fiber, vitamins, minerals, and plant compounds like antioxidants, that prevent your body from ageing and diseases.
  • They help in better digestion and reduce the risk of gut disorders as they are rich in fiber.
  • Also, they contain compounds that reduce the risk factors for heart disease, high blood pressure, triglyceride, and cholesterol levels.
  • Not only the fruit but even the flowers of peach prevents your skin from sun damage, keeping it healthy.
  • Moreover, compounds in peaches limit the formation, growth, and spread of cells that might cause cancer.

4. Pears

Pear is a powerhouse of health benefits and is the best rainy season food.

rainy season food-pears
  • Pears are a good source of folate, vitamin C, copper, and potassium, polyphenol antioxidants.
  • They promote regularity of bowel, relief in constipation, and overall digestive health due to the presence of dietary fiber like prebiotics.
  • Pears have plant compounds that are quite beneficial for a healthy heart and eyes.
  • Moreover, they help reduce inflammation and protect you from diseases as they are rich in antioxidants like flavonoids.
  • Pears also have anti-cancer properties preventing your body from certain types of cancer.

5. Plums

Plums can be large, or small, with red, purple, green, yellow, or orange skin, and pink, yellow, or orange flesh.

rainy season food-plums
  • Plums contain Phytochemicals and nutrients that help reduce inflammation and prevent heart diseases.
  • Being rich in vitamin C, they are good for your eyes, help build muscles, heal the body and form the blood vessels.
  • They contain sorbitol, a sugar alcohol that acts as a natural laxative that helps relieve the constipation problem.
  • Plums are rich in potassium help control blood pressure and lessen the tension in the walls of your blood vessels.
  • Moreover, being rich in antioxidants they protect the body against cell and tissue damage that can lead to diabetes and certain cancers.

Best Vegetables Of Rainy Season

It is monsoon and so is the time to know the best rainy season food or vegetables that you should include in your rainy season diet. Moreover, people on their weight loss journey will surely lose kilos if they include the following vegetables in their monsoon diet plan for weight loss.

1. Ghiya

The best rainy season food is ghiya offering many benefits to your body at the same time. It can be oval or round.

  • Ghiya helps prevent constipation, flatulence, and even piles as they are rich in soluble and insoluble fiber.
  • It has vitamins, minerals, and dietary fiber that keeps your body nourished and away from unnecessary appetite aiding in weight loss. Even the juice of ghiya is an excellent source of weight loss.
  • Also, it helps in regulating blood pressure and prevents heart diseases as they contain sodium, potassium, essential minerals, and trace elements.
  • It is a good source of keeping the body hydrated and cool as it consists of 96% of water further preventing you from fatigue.
  • However, ghiya helps in anti-oxidative actions as it is a good source of vitamins B and C.

2. Bitter Melon

Time to stop making faces for bitter melon/karela, as it has a lot to offer you and your body.

bitter melon
  • Karela/Bitter melon is rich in nutrients like fiber, vitamin C, folate, and vitamin A.
  • They help in controlling the levels of blood sugar, fructosamine, and haemoglobin.
  • Moreover, they have anti-cancer properties that prevent you from certain cancers like stomach, colon, lung, nasopharynx, and breast cancer cells.
  • It supports heart health as it decreases cholesterol levels.
  • Bitter melon aids in weight loss and loss of extra fat as it is high in fiber.

3. Okra/Bhindi

It is also called ladies fingers or okra. It is good in taste and you can, however, try Fitelo’s unique recipe of Bhindi do pyaza.

  • Okra is rich in many nutrients, vitamins C and K. It provides protein to the body that many other fruits and vegetables lack.
  • It reduces the risk of serious diseases, and inflammation and improves your overall health as they are rich in antioxidants like polyphenols.
  • Also, bhindi binds your gut and lower blood cholesterol levels due to the presence of powerful compounds.
  • Moreover, it prevents cancer as it contains a protein called lectin.
  • Consuming okra is, however, the best as also helps control the blood sugar levels.

4. Green chili

Any meal, especially in India is incomplete without a green chilli. Know more benefits of it.

green chillies
  • Green chilies keep you away from obesity as it helps burn unnecessary fat. Also, due to the presence of vitamin C and beta-carotene, they are good for your eyes as well.
  • People with iron deficiency or low haemoglobin should consume green chillies as they are rich in vitamin C which plays a crucial role in inducing iron.
  • Moreover, it helps fight ageing due to the presence of vitamin E. Also, as it contains antibacterial properties it prevents your skin from acne and blemishes.
  • Green chilli contains capsaicin that helps relieve the cold by stimulating mucus membranes in the nose, which unblocks the respiratory passage.
  • They have anti-inflammatory properties that help people suffering from arthritis and osteoporosis and lower the pain levels in the body.

5. Sweet Potato

The best time to eat a sweet potato is the monsoon. It is, however, the best rainy season food which is sweet in taste and rich in health benefits commonly known as shakarkand.

sweet potato
  • Sweet potatoes prevent your body from radical damage and chronic disease being rich in fiber, vitamins, minerals, and antioxidants.
  • They, however, contribute to a healthy gut and the growth of good gut bacteria.
  • Being a good source of beta-carotene and anthocyanins, it prevents vision loss and keeps your eyes healthy.
  • It protects you from certain cancers as it contains antioxidants like anthocyanins.
  • Moreover, it helps reduce inflammation and prevents mental decline improving brain health.

Onion Pakoda Recipe For Weight Loss [Best Rainy Season Snack]

Rainy days are made memorable with hot pakodas with a garam chai, especially in India. So, here Dietitian Mac has a yummy recipe of Tawa pakodas but with a healthy twist.


Which Are The Foods To Avoid During The Rainy Season?

Green leafy vegetables, eggplant, cauliflower, and bell peppers are the 4 foods that you should avoid eating during the monsoon season.

Which Month Is the Rainy Season In India?

In India, July to mid-August are heavy rains. By end of August, the season of monsoons ends.

Should You Drink Milk In Rainy Season?

Well, you can drink milk in the rainy season but with a pinch of turmeric. This is because humid weather sucks the entire nutrient out of the foods and makes them perish faster than usual.


So enjoy this monsoon by consuming its best vegetables and fruits. They have a lot to offer you and your body. From essential nutrients to keep you away from diseases and cancer, they have all the properties. You can, however, consume the fruits in any form. Like you can eat them raw, or in a form of juice, or add them to your daily salad meals. While vegetables you can cook giving them a chatpata flavour or follow the recipes of them on Fitelo making the best dinner for rainy days. Moreover, these fruits and vegetables, besides offering several health benefits, will also help you lose weight.

Fun Fact

Aloo ka paratha, gobi ka paratha, mooli ka paratha, pyaz ka paratha! surely, you must have had all. But have ever tried kaddu/pumpkin ka paratha? Well, yes, apart from kaddu ki sabji you can also try making Fitelo’s unique and tasty recipe of pumpkin paratha that will make your mouth water. It has a lot to offer when it comes to health benefits and especially weight loss. So, try now and make your meal a healthy meal.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

No Thoughts on Rainy Season Food: 10 Weight Loss Food Ideas [Monsoon Diet]

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter