Fruits For Monsoon: What To Eat And Avoid
Image Credit: Citrus fruits are a must have in monsoons | Unsplash

As the monsoon season arrives, it brings with it a refreshing change in weather and a bountiful harvest of fruits. With their vibrant colours and juicy flavours, fruits become an essential part of our diet during this time, providing a burst of nutrition and natural goodness. However, not all fruits are suitable for consumption during the monsoon season, as the increased humidity can create a favourable environment for bacterial and fungal growth.

The best way out is to closely look through the world of monsoon fruits, highlighting the ones that are beneficial for your health and those that should be avoided. By making informed choices about the fruits you consume, you can ensure a healthy and enjoyable monsoon season while minimising the risk of food-borne illnesses.

Fruits to eat

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C, which helps boost the immune system and fight off infections. These fruits also contain antioxidants that aid in detoxification and improve digestion. Additionally, their high water content helps keep the body hydrated during humid weather. Enjoy a refreshing glass of freshly squeezed citrus juice or add segments of these fruits to your salads for a zesty and nutritious twist.


Pomegranates are a powerhouse of antioxidants and essential nutrients. They are known to strengthen the immune system, improve digestion, and protect against inflammation. Pomegranates are also rich in vitamins A, C, and E, which promote healthy skin and hair. The juicy and tangy seeds of this fruit can be enjoyed on their own or added to salads, yogurt, or smoothies for a burst of flavour and nutrition.


Papaya is a tropical fruit that is readily available during the monsoon season. It is an excellent source of vitamins A, C, and E, as well as digestive enzymes like papain, which aid in digestion and alleviate bloating. The high fibre content of papaya promotes healthy bowel movements and helps prevent constipation. Enjoy slices of ripe papaya as a snack or blend it into a delicious smoothie for a refreshing and tropical treat.

Fruits to avoid


Melons, including watermelon and muskmelon, are delicious and refreshing fruits commonly consumed during summers. However, during the monsoon, their consumption should be limited or avoided altogether. Melons have a high water content, which makes them prone to contamination from bacteria and fungi present in the environment. The humid conditions during the monsoon provide an ideal breeding ground for these microorganisms, increasing the risk of food-borne illnesses. If you do choose to consume melons, ensure they are thoroughly washed, peeled, and stored in hygienic conditions.


Berries such as strawberries, raspberries, and blackberries are delicate fruits that are susceptible to fungal growth during the monsoon. Their soft texture and moisture content make them prone to mold and rot. Consuming contaminated berries can lead to digestive issues and other health problems. It's best to opt for local, seasonal berries that are fresh and have been properly stored. Additionally, washing them thoroughly before consumption is crucial.

Stone Fruits

Stone fruits like peaches, plums, and cherries are juicy and delicious, but they can also carry a higher risk of contamination during the monsoon. Their soft flesh and porous skin can harbor bacteria and mold, especially if they are not stored correctly. To minimize the risk, ensure you choose fresh and unblemished stone fruits. Wash them thoroughly before consumption or consider peeling them if you have concerns about their safety.