As the monsoon rains pour, your diet needs a seasonal shake-up! Nutritionist Lovneet Batra is warning against common food choices that could harm your gut during this humid season. With infections on the rise and digestion slowing down, her eight gut-friendly food swaps are a game-changer for staying healthy and vibrant. Here’s what you need to know to keep your stomach happy this rainy season.

Why Monsoon Diets Matter?

High humidity, sluggish metabolism, and a higher risk of infections make the monsoon a tricky time for your gut. Lovneet Batra, a renowned nutritionist, shared her expert advice on Instagram, emphasizing that small dietary changes can boost digestion, immunity, and even skin health. “Eating right in monsoon isn’t just about taste—it’s about safety and digestion,” she says.

8 Must Swaps for a Healthier Monsoon

1. Swap White Rice for Kavuni Black Rice
   White rice can spike blood sugar and slow digestion. Kavuni black rice, packed with antioxidants and resistant starch, supports gut health and stabilizes blood sugar.

2. Choose Soft-Cooked Veggies Over Raw Salads
   Raw salads can cause bloating in humid weather. Opt for cooked vegetables like bottle gourd or pumpkin to soothe your gut and fuel healthy bacteria.

3. Ditch Street Chaat for Steamed Sprouted Moong Chaat
   Street chaat risks contamination. Steamed sprouted moong chaat is protein-rich, enzyme-packed, and safer for your stomach.

4. Skip Cold Juices, Sip Tulsi-Ginger Infusion
   Cold juices can dampen digestion. A warm tulsi-ginger infusion boosts immunity and keeps your digestive fire strong.

5. Replace Raw Leafy Greens with Moringa Soup
   Raw greens may harbor bacteria in monsoon conditions. Moringa soup, loaded with iron, antimicrobial properties, and chlorophyll, is easier to digest and immunity-boosting.

6. Avoid Cold Leftovers, Choose Freshly Cooked Meals
   Cold leftovers can lead to food poisoning. Freshly cooked meals ensure safety and better nourishment.

7. Swap Bakery Snacks for Homemade Roasted/Steamed Snacks
   Bakery products may carry contaminants. Homemade chana, dhokla, or cheela are healthier, gut-friendly alternatives.

8. Ditch Stored Cut Fruits for Freshly Washed and Cut Fruits
   Pre-cut fruits can breed bacteria. Freshly washed and cut fruits are safer and retain more nutrients.

Stay Healthy This Montoon Small swaps can lead to big differences in digestion and skin this season,” Batra advises. These simple changes reduce infection risks and keep your gut in top shape. Always consult a specialist for personalized advice, as these tips are general guidance.

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