Personalized Ayurvedic Diet

The Ayurvedic diet is an eating habits based on principles of Ayurvedic medicines and focuses on balancing different types of energy within our body, which is said to improve health. The Ayurvedic diet provides personalized recommendations about which food to eat and avoid based on our body type .

According to Ayurveda, five elements make the universe - Vayu[air], Jala[water], Akash[space], Agni[fire] and Prithvi[earth].

These elements are believed to form three different doshas-Pitta, Kapha and Vata. 

1.Pitta controls hunger, thirst and body temperature.

2.Vata maintains electrolytes balance and movement.

3.Kapha promotes joint function.

The Ayurvedic diet has been practical to promote balance between all these doshas.

According to doshas we have to decide which food to eat to make inner balance .

Although the Ayurvedic diet has specific guidelines for each doshas however, we may follow the general guidelines as per below and furnish the additional informations to send you the personalised diet guidelines.

Vata

  • Try consuming warming spices like black pepper, ginger, and cardamom.
  • Avoid mixing too many different types of foods in one meal.
  • Stay hydrated by drinking plenty of water.
  • Limit foods that aggravate vata, including overly sweet or pungent items like sour fruits, lettuce, tomatoes, buckwheat, millet, white sugar, and honey.
  • Opt for oily, warm, hot, soft, and liquid-based foods, such as stews and soups, which are considered beneficial for balancing vata.

Pitta

  • People with a dominant pitta should limit their intake of most spices, particularly chili and black pepper.
  • Steer clear of acidic foods such as vinegar-based salad dressings, tomatoes, and plain yogurt.
  • Incorporate cooling and soothing foods like milk, cheese, sweetened yogurt, and grains into your diet.
  • Include green vegetables such as cucumbers, leafy greens, and zucchini to balance pitta.
  • Favor sweet and bitter fruits like melons, apples, and pears over sour or acidic options.
  • Avoid overly salty or fermented foods like pickles and soy sauce, as they can aggravate pitta.
  • Opt for cooling herbs like coriander, fennel, and mint instead of heating spices.

Kapha

  • Individuals with a dominant kapha should balance their water element by incorporating pungent and bitter foods like garlic, ginger, peaches, and pears.
  • A variety of spices, such as cumin, mustard seeds, and black pepper, can be helpful for stimulating kapha digestion.
  • Avoid overly oily, greasy, or fatty foods, as these can contribute to kapha imbalance.
  • Limit consumption of root vegetables like potatoes, carrots, and beets, which can be heavy and grounding for kapha.
  • Stay away from frozen or cold foods, as they slow down digestion and increase sluggishness in kapha types.
  • Include more light, dry, and warm foods like steamed greens, lentils, and legumes in your meals.
  • Favor astringent and pungent fruits like apples, cranberries, and pomegranates over sweet, heavy fruits like bananas and mangoes.
  • Minimize dairy, especially heavy or creamy varieties, as it can exacerbate kapha's heaviness.
  • Choose lighter grains like barley, quinoa, and millet over heavier options like wheat or rice.
  • Drink warm herbal teas with spices like cinnamon, turmeric, and cloves to stimulate digestion and balance kapha.

1. Understand Your Dosha

Vata: Favor warm, moist, and oily foods; include sweet, sour, and salty tastes.
Pitta: Opt for cool, refreshing foods; emphasize bitter, sweet, and astringent tastes.
Kapha: Choose light, dry, and warming foods; focus on bitter, pungent, and astringent tastes.

2. Eat Fresh and Seasonal

Prioritize seasonal and locally sourced ingredients. Fresh foods retain vital energy and nutrients.

3. Mindful Eating

Eat in a calm environment, chew your food well, and savor each bite. This enhances digestion and promotes satisfaction.

4. Proper Food Combinations

Avoid incompatible food combinations, such as dairy with fruit or meat with certain starches, which can disrupt digestion.

5. Warm and Cooked Foods

Favor warm, cooked meals over raw foods, especially for Vata and Kapha types, as cooked foods are easier to digest.

6. Include All Six Tastes

Incorporate sweet, sour, salty, bitter, pungent, and astringent tastes in meals to ensure balanced nutrition.

7. Hydration

Drink warm or room temperature water, herbal teas, or broths to aid digestion and maintain balance.

8. Timing of Meals

Eat meals at regular intervals and allow for proper digestion between meals. The best time for the main meal is around midday when digestive fire is strongest.

9. Moderation

Practice moderation in portion sizes and avoid overeating. Listen to your body’s hunger cues.

10. Individualization

Tailor your diet according to personal health needs, lifestyle, and seasonal changes, recognizing that what works for one person may not work for another.

AYURVEDIC HEALTHY TIPS

1.4O-9O Mint Water Rule :40 Minutes Before a Meal-Drinking water helps hydrate and prepares your digestive system.

90 Minutes After a Meal- Waiting this long allows for proper digestion, as drinking water too soon can dilute stomach acids and slow digestion.

Avoid drinking for 35-40 minutes before and after meals to prevent discomfort, bloating, and potential aggravation of conditions like GERD or acid reflux.

 2. Chew Well :Chewing food thoroughly aids digestion by breaking it into smaller pieces, enhancing nutrient absorption. It stimulates saliva production, which contains enzymes that begin the digestive process and neutralize stomach acids.

3. Never Overeat: Satisfy about 70% of your hunger to avoid overeating. This helps maintain a healthy weight, supports digestion, and stabilizes blood sugar levels for consistent energy.

4. Daily 3 Meals at a Fixed Time :Having three meals at regular times boosts digestion, nutrient absorption, and metabolic function. It helps stabilize blood sugar levels, reducing cravings and energy dips. Ayurveda recommends an eating window of 8 to 10 hours, with the last meal by 7:00–7:30 pm and the first meal not before 9:00–9:30 am . This allows the body time to rebuild and rejuvenate itself effectively.

5. 12-Hour Overnight Fasting :12-hour overnight fast improves metabolism and gut health, boosts insulin sensitivity, stabilizes blood sugar, and reduces late-night snacking. It promotes fat burning and supports healthier aging by reducing inflammation.

6. Quit Sugar, Go for Jaggery :Cutting sugar reduces health risks, while jaggery helps detoxify the liver and provides essential nutrients. It supports better focus and aids in weight management, promoting overall health.

7. Avoid Iodized Salt :While iodine is important for thyroid health, excessive intake can cause disorders. Many get enough iodine from food, making iodized salt unnecessary. Opt for pink salt, which contains beneficial trace
minerals like magnesium, potassium, and calcium, and is often less processed
with no additives.

 8. Say No to Refined Oil :Avoid refined oils, as they are heavily
processed and lose beneficial nutrients. Instead, use virgin cold-pressed oils, which retain more nutrients, antioxidants, and flavor since they are extracted without heat or chemicals.

9. Plant-Based Diet :A
plant-based diet focuses on whole foods like fruits, vegetables, whole grains,
and legumes. It promotes heart health, aids in weight loss, and is rich in nutrients, supporting overall wellness and sustainability.

10. Food Chart Components

1.Food Groups: Ensure a balanced intake from various groups

  • Fruits and Vegetables : Aim for variety in colors and types for essential nutrients.
  • Grains: Focus on whole grains like brown rice and quinoa for energy and fiber.
  • Proteins: Include plant based (beans, lentils).
  • Dairy or Alternatives: Opt for low-fat or plant-based options for calcium and vitamin D.
  • Fats: Incorporate healthy fats like avocado and nuts for heart health. 

2. Meal Planning: Organize meals by day (breakfast, lunch, dinner, (snacks) to promote balanced choices and avoid unhealthy last-minute options.

Example meal: Whole grains with a variety of vegetables.

 

MUST ADD FOLLOWING FOOD ITEMS IN YOUR DIET

  • Flaxseeds

    Flaxseeds: Consuming it regularly can help in reducing your bad cholesterol levels.

  • Avocado

    Avocado: It has monosaturated fat and folate that may aid in maintaining HDL naturally.

  • Berries

    Berries:A superfruit, it is antioxidant rich, fibre and nutrient rich. Thus, it is good for keeping cholesterol in check.

  • Almonds

    Almonds: These nuts have heart healthy fats that may help manage good chlostrol and keep heart healthy.

  • Whole grains

    Whole grains: Bran, oats, cereal may reduce LDL and boost good chlostrol.it also aids in lowering blood pressure.

  • Chia seeds

    Chia seeds:These are considered good dietary source that may increase HDL levels and help in reducing at the same time.

  • Soyabeans

    Soyabeans:They are types of legumes that may be beneficial for heart health.

  • Garlic

    Garlic: They contain various powerful plant compounds that may help lower LDL levels.

  • Dates

    Dates: These are known to manage uric acid naturally with fibre and nutrients, but one should consume in moderation.

  • Nuts

    Nuts: They helps to lower LDL cholesterol, triglycerides and total cholestrol

  • Dried cherries

    Dried cherries: Cherries are known to reduce high uric acid levels. Consumed in moderation, dried ones can be helpful as well

  • Walnuts

    Walnuts: They are loaded with vitamin and minerals, it has omega3- fatty acids, anti- inflammatory properties that can help control high uric acid.

  • Cashews

    Cashews:These are low in purines, rich in vitamin C, E and other nutrients. this helps to reduce gout symptoms.

  • Pistachios

    Pistachios: Low purine content, packed with vitamins, protein, minerals, pista may effectively manage uric acid levels naturally.

  • Pumpkin seeds

    Pumpkin seeds:They are loaded with essential nutrients,including magnesium, zinc, iron and potassium. These minerals play vital roles in various bodily function, from maintaining bone health to supporting the immune system.