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T H E AY U RV E D I C D I E T : E AT I N G F O R
YOUR DOSHA

Nutrition, Ayurveda · November 5, 2018

the ayurvedic
diet:

eating for your

dosha

The Ayurvedic diet isn’t just another short lived, fad diet.
It is based on the system of Ayurveda, known as “the
science of life”, which is the longest standing wellness
system in the world, rooting in India over 5,000 years
ago. The main goal of Ayurveda is to restore balance to
the mind and body, to prevent illness and disease. One
way to achieve that balance is through the food we eat!

An Ayurvedic diet looks at the subtle energies of food

(non-physical components) and how they affect both
the mind and body. Western diets on the other hand,
account for the calories, macronutrients, vitamins, and
minerals in foods.

In my opinion, both the Ayurvedic system and Western

nutritional approach have importance. An Ayurvedic diet
helps with proper food selection for your unique mind-
body type, while Western science guides us with portion
sizes, calories, and macronutrients best suited for our
physical body composition or fitness goals.

Eating According to You r

Dosha

Following Ayurvedic diet is about eating foods according

to your dosha. We know the entire world and our own
bodies are made up of the 5 elements: Ether (space), Air,
Water, Fire, and Earth. Ayurveda combines the elements
into 3 subtle bodies (non-physical energies) that are the
doshas. Each of us have all three doshas, but one or two
dominant our being. The Ayurvedic diet is about eating
foods that help maintain balance of our dosha (or dosha
combination), so that we remain the healthiest versions
of ourselves at both the physical and mental levels.

T H E T H R E E D O S H A S :

V A T T A = S P A C E + A I R

P I T T A = F I R E + W A T E R

K A P H A = W A T E R + E A R T H

[Find out what your dosha is here!]

Digestion and the A y u r vedic

Diet

You know the saying “You are what you eat”? Well in
Ayurveda, the saying is more like “You are what you
digest”. How we breakdown and process our food is
extremely important for soaking up and processing all of
the vitamins, nutrients, and energies of the foods we
consume. The Ayurvedic term for metabolism is agni,
which literally means “fire”. Having a strong agni allows
us to digest and metabolize food, which allows for a
well-functioning body and a clearer mind.

Agni can vary depending on your dosha. Vatas and

Kaphas tend to have weaker digestive systems, while
Pittas have the strongest digestive systems (they have an
easier time digesting large meals and raw foods). Poor
digestion is referred to as ama, which is known in
Ayurveda as toxicity that leads to illness.

A Kapha imbalance can manifest as feeling heavy,

sluggish, and lethargic after a meal.

A Vata imbalance can result in experiencing gas or

cramps after a meal, or irregular bowel movements.

While Pittas have the strongest digestive fire,

imbalances can lead to heartburn, acid reflux, or other
burning sensations.

There are many Ayurvedic treatments for stimulating

agni and reducing ama in the body, including:

1. Adding herbs and spices to your diet that help

stabilize agni, such as ginger, black pepper, cloves,
cardamom, mustard, horseradish, cayenne pepper,
cinnamon

2. Allowing your meal to fully digest before eating

again

3. Drinking beverages and eating foods that are close

to room temperature (especially important for
Vatas)

4. Eating meals aligned with the Ayurvedic clock (light

breakfast and dinner, larger lunch / more food
midday)

5. Eating more mindfully (i.e. not eating while

watching Youtube, not scrolling through social
media while scarfing down your breakfast)

6. Exercising, meditating, practicing pranayama

(breathing), and spending time in nature
(grounding yourself with the Earth) to help ease
your mind and allow yourself to be more attuned
with your inner self

Good digestion = good health!

Th e Si x Rasas (Tastes)

In Ayurveda, food is classified into the six “rasas”, or

tastes. Depending on your dosha, certain tastes may be
best for you to consume to help balance your body and
mind.

Note: If you are following a traditional Western diet,

some of these foods may not seem classified as the
taste you think. For instance, we typically don’t think of
bread as a sweet food. But with so many added
sweeteners, salt, and artificial flavorings, the food in the
West has really changed the way our body and mind
processes taste and flavor. Our taste buds have kinda
been hijacked!

1. Sweet: Carbs, proteins, grains, pasta, bread, sweet

potatoes, yams, starchy vegetables, squash, meats,
milk, butter, fruits

2. Salty: Salt, soy sauce, salted fish/meat

3. Sour: Citrus fruits, tomatoes, yogurt, fermented

foods, alcohol, pickled foods, vinegar, cheeses

4. Pungent/spicy: Chillies, wasabi, ginger, black

pepper, garlic, cinnamon

5. Bitter: Grapefruit, leafy veggies, coffee, brussel

sprouts

6. Astringent: Cauliflower, broccoli, mushrooms,

olives, cabbage, olive oil, legumes, asparagus,
apples, eggplants, pears, celery

(nuts/seeds depend on taste)

Subt l e Energies of Foods a nd

Our Minds

In addition to the three doshas, Ayurveda also looks at

the three most subtlest forms of energies, or Gunas, that
comprise our minds and the foods we eat. (Remember,
everything is energy!) An Ayurvedic diet strives to
maintain balance of the three Gunas, to keep the mind
and body healthy.

T H R E E G U N A S O F T H E M I N D :

Sattva: Calm, quiet, peaceful, pure, centered, vital,

conscious, true, honest, clean

Rajas: Energy, passion, restless, stimulated, active,

moving, emotional, striving

Tamas: Sleepy, lethargic, lazy, weak, slow, stale, ignorant

We all have a unique combination of the gunas, and we

need all three to live. We need Sattva to feel happiness
and bliss. We need Rajas to give us the motivation to get
shit done. We need Tamas to give our minds and bodies
a chance to relax and destress.

Through following an Ayurvedic diet, we can achieve

balance of the gunas, and become the healthiest
version of ourselves.

The foods we eat also are comprised of the three gunas.

Therefore, if we change the food we eat, we are also
changing our minds.

T H R E E G U N A S O F F O O D :

Sattvic foods are high quality, unprocessed, nourishing

foods that just make you feel like health. These are the
beautiful smoothie bowls your snapping pics of for your
Instagram to show everyone how ~*healthy*~ you are.
Sattvic foods not only make you look good, but make
you actually feel good. They promote purity of the mind,
bring inner peace, and help us make intelligent
decisions. Sattvic foods are easier to digest (if cooked;
raw food may be hard to digest for Vatas and Kaphas),
and set you up for a typically setting you up for a day of
healthier decisions and elevate your vibration.

Rajasic foods are heavier and denser foods, that make

us feel more energized and mentally stimulated. They
give us the energy needed to crush a long, intense
workout session at the gym, or power through a long
work day. But Rajasic foods can also keep us attached to
our desires and feed the ego. (Think about how reliant
you might be on your morning cup of coffee!) They can
also take a longer time to digest, and may contain more
oil and fat compared to Sattvic foods.

Tamasic foods are those comfort foods that make you

just want to stop everything you are doing, and just take
a long nap. They stimulate and strengthen the lower two
chakras (root chakra and sacral chakra), but do not help
open the higher chakras. Think about how you feel while
you are eating your favorite ice cream, but then having
a sugar crash an hour later.

While Tamasic foods are okay to eat in moderation

(think the 80/20 rule), they should not be consumed
regularly.

• Sattvic food: Fresh fruit, vegetables, lentils, nuts,

whole grains, non-meat based proteins

• Rajasic food: Spicy foods, hot spices, sugar, meat,

cheese, fish, fried foods, eggs, potatoes, root
vegetables (more processed foods), coffee, tea

• Tamasic food: “Junk food”, highly processed foods,

fried food, fatty meat and poultry, foods heavy in
salt and oil

Eat to Balance Your Dosha

Following an Ayurvedic diet is about eating foods that

help balance your dosha. But don’t beat yourself up if
you eat foods that may not be completely aligned with
your dosha, or foods that may not be Sattvic (80/20
rule!). Simply be aware of you feel physically, mentally,
and even spiritually, when you consume certain foods.
As you become more attuned with how you feel from
the inside out, you will start gravitating towards foods
that help balance your dosha and nourish your body
and mind.
*Note: Although I am vegan, I still included meat and
dairy products in the dosha food lists. I am not
advocating the consumption of animal products.
However, I respect your decision to either consume or
not consume animal products, and I do not hold
judgement. Please do consider limiting or removing your
consumption. I promise that you will feel an enormous
difference at the physical, mental, and spiritual levels.

Vata

• Recommended to eat 5-6 small meals per day

• Tastes: Sweet, salty, sour

• Herbs & Spices: Allspice, anise, basil, bay leaf, black

pepper, caraway, cardamom, cinnamon, cloves,
coriander, cumin, dill, fennel, garlic, ginger, hing,
mace, majoram, mint, mustard seed, nutmeg,
oregano, paprika, parsley, pippali, rosemary,
saffrom, tarragon, thyme, tumeric, vanilla

• Grains & seeds: Oats, pumpkin seeds, quinoa, rice,

sesame seeds, wheat bread, sunflower seeds

• Beans & legumes: Lentils, mung dhal, tofu

• Nuts: Almonds, brazil nuts, cashews, coconut,

hazelnut, macadamias, pecans, pine nuts,
pistachios, walnuts

• Meats and Fish: Beef, chicken, duck, shellfish, turkey

• Vegetables: Asparagus, avocado, beets, carrots,

cucumber, green beans, leeks, mustard greens,
okra, olives, onion, parsnip, peas, pumpkin, spinach,
squash, sweet potatoes, watercress, zucchini

• Fruits: Apricots, bananas, berries, cantaloupe,

cherries, coconut, dates, figs, grapes, kiwi, lemon,
lime, mango, melon, oranges, papaya, peaches,
pineapple, plums, tamarind

• Dairy: Cheese, eggs, milk

• Oils: Sesame, almond, avocado, sunflower oil

Pitta

• Recommended to eat 3 meals per day

• Taste: Sweet, bitter, astringent

• Recommended to eat cool, refreshing foods. Limit

hot/spicy foods, salt, and oil (can cause more heat)

• Herbs & Spices: Basil, cinnamon, coriander, cumin,

dill, dulse, fennel, giner, mint leaves, spearmint,
peppermint, turmeric, vanilla

• Grains & seeds: Barley, basmati rice, flax seeds,

rice cakes, sunflower seeds, wheat, white rice,
granola

• Beans & legumes: Adzuki beans, black beans,

black-eyed beans, garbanzo beans, kidney beans,
lentils, lima beans, mung beans, mung dal, pinto
beans, split peas, soy beans, soy cheese, soy milk,
tofu, tempeh

• Nuts: Almonds, coconut, flax seed, pumpkin seed,

sunflower seed

• Meats and Fish: Chicken, fresh water fish, turkey

• Vegetables: Artichoke, asparagus, asparagus,

beets, bell peppers, broccoli, brussel sprouts,
cabbage, carrots, cauliflower, celery, collard
greens, cucumber, green beans, leafy greens, leeks,
lettuce, mushrooms, okra, olives, onions, parsnips,
peas, pumpkin, radish, squash, sweet potatoes,
watercress, wheat grass, zucchini

• Fruits: Apples, apricots, avocado, berries, cherries,

figs, grapefruits, mangoes, melons, oranges, pears,
pineapples, plums, pomegranates, prunes, raisin,
red grapes, watermelon

• Dairy: Cheese, milk, yogurt, ghee, butter

• Oils: Olive, sunflower, soy, walnut oil

Kapha

• Recommended to eat 2-3 meals per day

• Taste: Spicy, bitter, astringent

• Avoid heavy, fatty foods. Include more low fat, light,

dry, and hot foods.

• Herbs & Spices: Black pepper, chile pepper,

coriander, ginger, garlic, horseradish, mint,
mustard, onion, parsley, radishes, hot spices

• Grains & seeds: Barley, buckwheat, popcorn, rye,

sprouted wheat (keep light consumption, avoid
heavy grains)

• Beans & legumes: Adzuki beans, black beans,

black-eyed peas, garbanzo beans, lentils, lima
beans, mung beans, mung dal, pinto beans, split
peas, soy milk, soy meats, tofu, tempeh, white
beans

• Meats and Fish: Eggs, freshwater fish, turkey,

shrimp

• Vegetables: Artichokes, asparagus, beets, bell

peppers, broccoli, brussel sprouts, cabbage,
carrots, cauliflower, corn, eggplant, fennel, green
beans, kale, leeks, lettuce, mushrooms, okra, onions,
peas, radish, spinach, turnips, watercress, zucchini

• Fruits: Apples, apricots, berries, cherries, peaches,

pears, pomegranates

• Dairy: Low-fat milk, soy milk, almond milk, oat milk

• Oils: Mustard, safflower, sunflower oil

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