What to Know About the Ayurvedic Diet

Health Line

3 days ago

The Ayurvedic diet is an eating pattern based on the principles of Ayurvedic medicine and focuses on balancing different types of energy within your body, which is said to improve health.
The Ayurvedic diet has been around for thousands of years. Unlike many other diets, the Ayurvedic diet provides personalized recommendations about which foods to eat and avoid based on your body type.
While no evidence currently supports the concept of doshas, an Ayurvedic diet may help promote better health for both the body and the mind.
Learn more about the Ayurvedic diet, including its benefits, downsides, and foods to eat and avoid.
What is the Ayurvedic diet?
Ayurveda is a form of holistic medicine from India that focuses on promoting balance between your body and mind.
According to Ayurveda, five elements make up the universe — vayu (air), jala (water), akash (space), teja (fire), and prithvi (earth).
These elements are believed to form three different doshas, which are defined as types of energy that circulate within your body. Each dosha is responsible for specific physiological functions.
For example, the pitta dosha controls hunger, thirst, and body temperature. Meanwhile, the vata dosha maintains electrolyte balance and movement, while the kapha dosha promotes joint function.
The Ayurvedic diet is a component of Ayurveda and has been practiced for thousands of years. It's based on determining your dominant dosha and eating specific foods to promote balance between all three doshas.
How does it work?
The Ayurvedic diet is a type of eating plan that sets guidelines for when, how, and what you should eat based on your dosha, or body type.
Here are some of the main characteristics for each dosha to help you determine which type matches you best:
Pitta (fire + water). Intelligent, hard-working, and decisive. This dosha generally has a medium physical build, short temper, and may experience conditions like indigestion, heart disease, or high blood pressure.
Vata (air + space). Creative, energetic, and lively. People with this dosha are usually thin with a light frame and may struggle with digestive issues, fatigue, or anxiety when out of balance.
Kapha (earth + water). Naturally calm, grounded, and loyal. Those with a kapha dosha often have a sturdier frame and may have issues with weight gain, asthma, depression, or diabetes.
According to this diet, your dosha determines which foods you should eat to promote inner balance.
For example, the pitta dosha focuses on cooling, energizing foods and limits spices, nuts, and seeds.
Meanwhile, the vata dosha favors warm, moist, and grounding foods while restricting dried fruits, bitter herbs, and raw veggies.
Finally, the kapha dosha limits heavy foods like nuts, seeds, and oils in favor of fruits, veggies, and legumes.
Red meat, artificial sweeteners, and processed ingredients are limited for all three doshas. Instead, the Ayurvedic diet encourages eating healthy whole foods.
Benefits of an Ayurvedic diet
Here are a few of the potential benefits of the Ayurvedic Diet.
Encourages whole foods
Although the Ayurvedic diet has specific guidelines for each dosha, the diet as a whole encourages eating whole foods like fruits, vegetables, grains, and legumes.
This can benefit your health greatly, as these foods are rich in many essential nutrients.
The diet also minimizes processed foods, which often lack fiber and important vitamins and minerals.
Studies show that eating higher amounts of processed foods may be associated with a higher risk of heart disease and stroke.
Thus, the Ayurvedic diet may help protect against chronic disease and promote better health. However, more studies are needed.
Promotes mindfulness
In addition to what foods you eat, mindfulness is another major part of the Ayurvedic diet.
Mindfulness is a practice that involves paying close attention to how you feel in the present.
In particular, mindful eating emphasizes minimizing distractions during meals to focus on the taste, texture, and smell of your food.
Mindful eating may also enhance self-control and promote a healthy relationship with food.
Downsides of an Ayurvedic diet
Although there are several benefits associated with the Ayurvedic diet, there are drawbacks to consider.
Here are a few of the potential downsides of the Ayurvedic diet.
Can be confusing
One of the major issues with the Ayurvedic diet is that it can be confusing and difficult to follow.
Not only are there specific food lists for each dosha but also many additional rules to follow.
For example, the recommendations regarding which foods you should eat and avoid change throughout the year based on the season.
There are also suggestions for when, how often, and how much you should eat, which can be challenging — especially for those just getting started on the diet.
May feel overly restrictive
On the Ayurvedic diet, there are extensive lists of foods that you are advised to eat or avoid depending on your dosha.
This can mean cutting out healthy, whole foods or entire food groups that are thought to aggravate specific doshas.
Other ingredients like red meat or processed foods are also left out, which may require you to make significant modifications to your current diet.
This can feel overly restrictive and less flexible than other meal plans and may make it difficult to stick to the diet long term.
Often subjective
Another issue with the Ayurvedic diet is that it's subjective.
The diet is centered around determining your dominant dosha, which is based on a set of physical and mental traits.
Although there are plenty of guidelines and online quizzes available to help ease the process, figuring out your dosha is not foolproof.
As the recommendations for the diet are tailored to each dosha, choosing the incorrect dosha could negatively impact your results.
Furthermore, no evidence currently supports the concept of doshas or the claim that your personality traits determine which foods you should eat and avoid.
Therefore, it's unclear how beneficial the diet is, even if you correctly determine your dosha.
Foods to eat
In Ayurveda, foods are categorized based on their physical qualities and the way they are said to affect your body. This helps determine which ingredients work best for different doshas.
Below are some of the foods you should eat based on your specific dosha.
Pitta
Protein: poultry in small amounts, egg whites, tofu
Dairy: milk, ghee, butter
Fruits: sweet, fully ripe fruits like oranges, pears, and pineapples
Vegetables: sweet and bitter veggies, including cabbage, cauliflower, and zucchini
Legumes: including chickpeas, lentils, and mung beans
Grains: like barley, oats, and basmati rice
Nuts and seeds: small amounts of nuts and seeds like pumpkin seeds, flax seeds, and sunflower seeds
Spices: small amounts of spices like black pepper, cumin, and cinnamon
Vata
Protein: small amounts of poultry, seafood, tofu
Dairy: milk, butter, yogurt, cheese, ghee
Fruits: fully ripe, sweet, and heavy fruits, such as bananas, blueberries and strawberries
Vegetables: cooked vegetables, including beets, sweet potatoes and carrots
Legumes: including chickpeas, lentils, and mung beans
Grains: cooked oats, cooked rice
Nuts and seeds: any, including almonds, walnuts, and pistachios
Spices: like cardamom, ginger, and cumin
Kapha
Protein: like poultry in small amounts, seafood, egg whites
Dairy: including skim milk, goat milk, soy milk
Fruits: like apples, blueberries, and pears
Vegetables: like asparagus, leafy greens, and potatoes
Legumes: any, including black beans, chickpeas, and lentils
Grains: including oats, rye, and millet
Nuts and seeds: small amounts of pumpkin seeds, sunflower seeds, flax seeds
Herbs and spices: any, including cumin, black pepper, and turmeric
Foods to avoid
Here are some of the foods you should limit or avoid based on your dosha.
Pitta
Proteins: red meat, seafood, egg yolks
Dairy: sour cream, cheese, buttermilk
Fruits: sour or unripe fruits, such as grapes, apricots, papaya, grapefruit, and sour cherries
Vegetables: chili peppers, beets, tomatoes, onions, eggplant
Grains: brown rice, millet, corn, rye
Nuts and seeds: almonds, cashews, peanuts, pine nuts, pistachios, walnuts, sesame seeds
Vata
Proteins: red meat
Fruits: dried, unripe, or light fruits, such as raisins, cranberries, pomegranates, and pears
Vegetables: any raw vegetables, as well as cooked broccoli, cabbage, cauliflower, mushrooms, potatoes, and tomatoes
Legumes: beans, such as black beans, kidney beans, and navy beans
Grains: buckwheat, barley, rye, wheat, corn, quinoa, millet
Herbs and spices: bitter or astringent herbs like parsley, thyme, and coriander seed
Kapha
Proteins: red meat, shrimp, egg yolks
Fruits: bananas, coconuts, mangoes, fresh figs
Vegetables: sweet potatoes, tomatoes, zucchini, cucumbers
Legumes: soybeans, kidney beans, miso
Grains: rice, wheat, cooked cereal
Nuts and seeds: cashews, pecans, pine nuts, Brazil nuts, sesame seeds, walnuts
The bottom line
The Ayurvedic diet is a meal plan based on the principles of Ayurvedic medicine, a form of traditional medicine originating on the Indian subcontinent dating back thousands of years.
The diet involves eating or restricting certain foods based on your dosha, or body type, which is claimed to boost overall health and support mindfulness.
However, for some people, it can be confusing and restrictive, and is based on subjective assumptions about your personality and body type. Plus, its theories are not supported by scientific evidence.