“The Ayurvedic Diet is rooted in the belief that five elements—earth, water, fire, air and space—make up everything in the universe, and that these five elements are present in each person in different quantities, uniquely affecting the mind, body and spirit of the individual,” says Mary Mosquera Cochran, a registered dietitian at The Ohio State University Wexner Medical Center. “This will affect what foods, activities and routines will be most suitable for each person.”
What is the Ayurvedic Diet?
First, a bit of a clarification: Although it is sometimes called the “Ayurvedic Diet,” the Ayurveda approach to eating is not really a diet at all. “Ayurveda is the ancient healing system in India. And I like describing it as a system, because it is very systematic,” says Divya Alter, an Ayurvedic chef, founder of the Ayurvedic food brand Divya’s, and author of the cookbook What to Eat for How You Feel: The New Ayurvedic Kitchen, and the forthcoming Joy of Balance: An Ayurvedic Guide to Cooking with Healing Ingredients. “What I love about Ayurveda is that all of these recommendations are to help us live more of a life in balance on a physical, mental, emotional and spiritual level.” Alter says the first step in Ayurvedic eating is to do a self-check. “When you speak about basic principles of Ayurvedic eating, it always starts with you. Where are you?” She means that in a literal way, as well as what kind of mental and emotional state you are in. “When you think about eating, consider things like the geographical location, the time of year, the season, the time of day, the stage of life you are in.” Mosquera Cochran notes that another important principle of Ayurvedic eating is “choosing foods and practicing habits that strengthen Agni, or digestive fire. Some basics would be to avoid ice cold drinks/foods, avoid highly processed foods and frozen foods, use warming herbs/spices with cooking, include healthy fats, eat at regular mealtimes and avoid overeating.”
Understanding the Dosha Types
While there are many nuances to Ayurvedic eating and wellness, one of the main tenets is eating according to your “dosha,” which is a term that refers to the energies that make up each person’s mind-body constitution. There are three main dosha types: Vata (air + space): “People with more Vata energy are very creative, communicative and enthusiastic,” says Mosquera Cochran, adding that they “often have a tendency towards low body weight, dry skin, cold hands/feet, and variable appetite and digestion.” If you have Vata energy, “your digestion is best described as variable, and rightly so, as it’s dominated by changeable Vata, the body’s functional principle of movement and flow,” says Nancy Lonsdorf, MD, who has a specific expertise in Ayurvedic practices. Pitta (fire + water): “People with more Pitta energy are ambitious, intelligent and passionate,” says Mosquera Cochran. Common traits of this dosha type: they have a hard time withstanding hot temperatures, can easily lose and gain weight, and have very strong appetite and digestion. “These people may be more likely to get ‘hangry’ if a meal gets delayed,” says Mosquera Cochran. Adds Dr. Lonsdorf about those with Pitta energy, “Your digestion, when imbalanced, is best described as overheated. Your stomach acids tend to imbalance toward too much heat and inflammation and you may be prone to heartburn.” Kapha (earth + water): “People with more Kapha energy are very loving, patient and compassionate,” says Mosquera Cochran. She says people of this dosha tend to have excellent strength and endurance, but “they can struggle to lose weight, have sluggish digestion and have trouble with congestion/sinus issues.” Dr. Lonsdorf says people with Kapha energy have a slow, struggling “digestive fire,” adding, “Your food takes a long time to ‘cook,’ and takes a lot of energy, meaning you may easily feel dull, tired or sleepy after a meal.”
Eating According to Dosha Types
Alter says a fundamental principle of Ayurveda is the idea of “like increases like.” This means if you want to enhance the qualities of one dosha, focus on foods that “feed” that dosha. But she also stresses that it’s important to “follow the golden rule of balance. You want to eat balancing foods. Don’t just think about your prominent dosha, but also what’s the aggravated dosha today that you need to balance?” Mosquera Cochran offers some basic tips to help you with dosha-guided eating:
To help re-balance Vata energy:
“Use warming spices in cooking like ginger, cumin and cinnamon. Be generous with oils and fats in your meals. Sip warm herbal teas throughout the day. Don’t overdo it with raw vegetables, salads and frozen foods. Limit dry/light foods like popcorn, crackers and pretzels, and avoid cold and carbonated drinks.”
To help re-balance Pitta energy:
“Include cooling herbs/spice like cilantro, mint, coriander, fennel and cardamom in your meals. Eat a balanced mix of fresh, cooked foods and fresh, raw foods. Stay well hydrated but avoid iced drinks. Eat at regular times.”
To help re-balance Kapha energy:
“Eat more warm foods and warm spices like black pepper, chili, ginger, cumin and cinnamon. Eat a higher quantity of cooked vegetables and smaller quantity of fats with meals. Sip on warm herbal teas or warm water with ginger throughout the day. Go easy on heavy and oil foods like cheese, fried foods, ice cream, pastries/desserts and nuts. Limit cold and carbonate beverages. Avoid overeating and heavy meals.” Next up, check out the 12 best meal kit delivery services.
Sources:
Divya Alter, Ayurvedic chef, founder of the Ayurvedic food brand Divya’s, and author of the cookbook What to Eat for How You Feel: The New Ayurvedic Kitchen, and the forthcoming Joy of Balance: An Ayurvedic Guide to Cooking with Healing Ingredients.Mary Mosquera Cochran, a registered dietitian at The Ohio State University Wexner Medical Center
Nancy Lonsdorf, MD, who has a specific expertise in Ayurvedic practices
