Ayurvedic nutrition involves eating according to one's body type, metabolism, and choosing foods based on the constitution of one's body.
Ayurvedic nutrition involves eating according to one's body type, metabolism, and choosing foods based on the constitution of one's body.
Non-Western approaches to well-being are increasingly popular, from massage and meditation to acupuncture and aromatherapy. Interest in nutrition for both preventive and therapeutic purposes has also grown, including awareness of the dietary practices of healthy populations around the world. One of these, in particular, is the Ayurvedic diet.
Existing for thousands of years, the Ayurvedic diet is based on the principles of Ayurvedic medicine. The focus is on balancing different energies within the body—to achieve better synergy and improve the health of the body and mind.
Body type determines the guiding principles of diet. According to Ayurveda, there are five elements that make up the universe: vayu (air), jala (water), akash (space), teja (fire), and prithvi (earth). It is believed that these elements form three distinct doshas, or body types, which relate to the energy that circulates in the body. Although each retains characteristics of the three doshas, one of them is generally dominant:
Vata (space and air): Vata controls basic bodily functions, including the mind, breathing, blood flow, and digestion. People with this dosha are generally thin and energetic. When unbalanced, they may experience digestive health issues, fatigue, weight loss, insomnia, or anxiety.
Pitta (fire and water): This dosha controls metabolism, hormones, and digestion. People with a pitta dosha often have an average build. When imbalanced, they may suffer from high blood pressure, heart disease, inflammation, or digestive disorders.
Kapha (water and earth): This dosha controls immunity, muscle growth, and strength. Those with a kapha dosha generally have a more robust frame. If unbalanced, they may experience weight management issues, water retention, diabetes, depression, allergies, or lung health problems.
Your dosha determines which foods you should eat and avoid. And according to Ayurvedic practice, once you are in balance, you naturally crave foods that are most beneficial for maintaining well-being.
The Ayurvedic diet also identifies six main tastes with distinctly beneficial effects: sweet, sour, salty, pungent, bitter, and astringent. We encourage you to include all six in your daily meals so that you constantly feel nourished and satisfied. The belief is that regularly eating only a few of these tastes can trigger cravings for unhealthy foods—or imbalance the body. For example, consuming pungent, bitter, and astringent flavors helps counteract sweet, sour, and salty tastes. This can curb the desire to overeat the latter, which can lead to health problems as they are characteristic of fast food or processed foods.
Those who are vata dominant should minimize cold and raw foods and too much caffeine. Instead, they should favor warm dishes that are more dominant in sweet, salty, and sour tastes. Sweet foods, like whole grains, starchy vegetables, and honey, have a soothing effect on the body. Salty foods, including table salt and salted fish, increase appetite. And sour, found in citrus fruits, berries, and pickled foods, aids digestion.
Those with a pitta dosha should reduce hot and spicy foods and avoid alcoholic and fermented foods. They should instead focus on sweet, bitter, and astringent foods. Bitter foods, including leafy greens, broccoli, and celery, help with detoxification. And astringent foods, like lentils, beans, green apples, and pomegranate, help balance pitta.
People with a kapha dosha should reduce their intake of salty or heavy foods, as well as dairy products. Instead, they should prioritize pungent, bitter, and astringent tastes. The pungent smell, found in peppers, garlic, onions, mustard, and ginger, helps clear the sinuses and promotes sweating.
Although few studies have been published on the outcomes of an Ayurvedic diet, there are some concrete benefits. In a small study that combined the diet with other Ayurvedic practices, including yoga and stress management, participants lost an average of 13 pounds over a nine-month period.
Overall, the diet emphasizes whole foods and minimizes processed foods, a pattern that increases the intake of vitamins, minerals, fiber, and antioxidants, and can help support weight management. One study found that switching from processed foods to whole foods without decreasing calorie intake led to nearly a 50% increase in calorie consumption after meals.
An Ayurvedic diet also includes many herbs and spices. In addition to being rich sources of antioxidants, some natural seasonings act as prebiotics—nourishing beneficial gut bacteria linked to anti-inflammatory effects, immunity, and a positive mood. Herbs and spices have also been shown to boost satiety. And some, including ginger and hot peppers, are known to stimulate metabolism.
Ayurveda also promotes mindful eating, which can lead to a natural consumption of fewer calories while being more satisfied. And the lifestyle encourages other healthy habits, such as spending time in nature, prioritizing adequate sleep and rest, being physically active, and laughing more. It has been shown that laughter reduces stress hormones, including cortisol. Excess cortisol has been linked to an increase in belly fat and a weakened immunity.
This, however, is just a brief overview of the Ayurvedic diet. A consultation with a professional dietitian nutritionist trained in this field would provide much more in-depth and tailored recommendations. You can also learn more by exploring cookbooks that include introductions to the principles of eating, as well as tasty recipes.
Here's the bottom line: Even if you don't adopt all the advice of the Ayurvedic diet, consuming whole foods in a thoughtful balance, and combining nutrition with other wellness-focused behaviors, lays the foundation for a healthy and sustainable life.
Author Audrey on 08 March 2023
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