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New Delhi: The Monsoon season, while it alleviates summer heat it also brings an array of health risks. Humidity, temperature variability, and waterborne infections are prevalent in the rainy season and can negatively impact the health & well-being of expectant women. Therefore, following a healthy diet becomes more important during monsoons. Dr Aparna Jha, MBBS, MS, DNB (OBGY), MRCOG, Obstetrics & Gynecology, Bengaluru-Brookefield, listed some of the best and worst food options for pregnant women during monsoon.

Food Choices to Include

1. Seasonal Fruits & Vegetables: Fresh seasonal fruits and vegetables like apples, pears, carrots, bottle gourd, and amla (Indian gooseberries) are rich in vitamins and antioxidants that help strengthen immunity and promote healthy digestion.
2. Clean and Cooked Foods: Eat well-cleaned and freshly cooked food, as they are easier to digest, and helps keep away health risks. Soups and stews are healthy and help with digestion.
3. Herbal Teas: Drinking herbal tea, such as ginger or tulsi (holy basil), can relieve nausea and enhance immunity.
4. Protein: Proteins play a vital role in supporting the growth and development of the fetus. Eat rich foods high in protein, like eggs, fish, pulses, and soya etc., as they strengthen the immune system.
5. Probiotics: Yoghurt and curd consumption assist the gut with the help of beneficial bacteria. It assists in digestion and creates immunity against infections.

Foods to Avoid

1. Street Food: Street food is particularly dangerous during the rainy season because of threats of contamination and unhygienic conditions. Always consume freshly prepared and fully cooked food to avoid any infections.
2. Seafood and Raw Meat: Store seafood and meat carefully, as humidity can affect freshness in the months of monsoon. For safe consumption, it is always better to choose fresh produce that’s been thoroughly cleaned and cooked well.
3. Improperly stored foodstuffs: There is a higher risk of contamination and infection during the monsoon. Keeping food items clean, well-stored, and covered can help prevent infections and other contaminants.
4. Heavy and Oily Foods: Digestive issues are already prevalent during pregnancy. Eating heavy or fried foods can lead to discomfort and digestive uneasiness. This should be avoided during the monsoon season.
5. Sugary Drinks and Caffeine: Caffeine must always be kept within limits during pregnancy. Further, avoid sugary fruit drinks or packed soft drinks have extra preservatives that can cause stomach upset or unnecessary weight gain.