Food Habbits as Recomended by Ayurveda

T S RAHAMAN FOOD HABBITS AS RECOMMENDED BY AYURVEDA AKHIL R P
1
ACKNOWLEDGEMENT
I am greatly indebted to the following organizations and the people for this project:-
“UNIVERSITY OF MUMBAI” for awarding me the project through the respectable college,
“TRAINING SHIP RAHAMAN”.
My Principal Mr. PAUL KOSHI for allowing me to make my project on FOOD HABBITS AS
RECOMMENDED BY AYURVEDA.
CHEF SUMIT DARYANANI & the entire college faculty for giving me all the support and guiding me
throughout making my project.

2
ABSTRACT
The following research enlights the healthy food practices in the vedic period and also focuses on
the hygienic lifestyle, safety, different body types, food habits and healthcare in relation with food
safety. It elaborates on the positive aspects of the same and states its uses for the future reference.
To achieve this aims the research prefers a qualitative analysis by means of primary data and
secondary data in the research.
The food habits and lifestyle in the vedic period can enhance the present lifestyle when it is
implemented. It also shows the 3 different types of body as pre Ayurveda its features and
characteristics.
The project also enlightens the relation between the food habits and the yoga practices in effective
lifestyle. It was also concluded by the respondents that the ancient food practices and lifestyle if
implemented in the present day to day lifestyle can have a reform of improvement on human body
and reduce the deceases by enhancing a better immune system.

3
OBJECTIVES
Primary Objectives:
A. The main objective of this research is to know the effects on human lifestyle by implementation of
ayurvedic food habits.
Secondary Objectives:
A. To know more about the vedic lifestyle and its benefits in the present.
B. The different body types as per Ayurveda its characteristics, benefits and its disadvantages.
C. To know about various useful food combinations and the combinations to avoid as per Ayurveda.
D. To know the relation between Ayurvedic food habits and yoga on effective digestion.

4
List of Locally called Names and
Places

5
List of Locally called Names and Places
Acharyas Indian religious society of instructors
Arthved Purposeful knowledge
Ayurveda The Hindu system of medicine, which uses diet, herbal
treatment, yogic breathing
Brahmans A member of the highest Hindu caste, that of priesthood
Devnagri Parent of writing medium during Vedic period
Dhanuved Art of Archery
Gandharvaved The art of dancing
Itihasas Indian epic poetry or history
Jyotish The Hindu system of astrology
Kalp Age or period
Kshatriyas A member of royal warrior Hindu caste

6
Parathas India flatbread with stuffing
Puranas A body of 18 written works in Hinduism
Rajo The philosophy of characteristic
Sanayasis A Hindu mendicant
Sanskrit Historical Indo-Aryan language
Sattva The Hindu philosophy of purity
Shastri Preacher
Shudras A member of the lowest or worker Hindu caste
Smirti A Hindu religious text containing technical teachings on religion
Sutras A rule of aphorism in Sanskrit literature
Tamo One of the three qualities of state of mind
Upanishad Each of a series of Hindu sacred treaties written in Sanskrit

7
Vaisyas Is one of the for social order of Hinduism
Vidya Knowledge or clarity
Vyakaran One of the six vedanga disciplines
Yoga A Hindu spiritual and ascetic discipline

8
Introduction and Literature
Review

9
Introduction
This book has been compiled to provide a practical help guide to those interested in following a
healthy Ayurvedic lifestyle. With complementary diet practices and esoteric philosophies becoming
much more widely accepted and available in the world many people are interested in finding out
more. However, whilst there is a wealth of information in the public domain, there is little in the
way of sound, practical advice available to the lay person, especially in the field of Ayurveda. We
hope this book will address some of these shortfalls and provide a practical basis for self-
improvement.
It is worth bearing in mind that maintaining good digestion and ensuring a clean, fully-functioning
colon is the key to physical health, mental well-being, spiritual harmony and the absence of ‘dis-
ease’. Eating the right foods to balance your body-type is the key to proper digestion. Different
body-types require very different foods but once you know your Ayurvedic body-type you can tailor
the foods you eat on a regular basis to help keep the mind and body functioning properly and
operating in perfect balance. The key is moderation and maintaining an adequate supply of the
foods that are good for you and reducing those that aren’t so good. Also, the secret of attaining
your perfect weight isn’t necessarily totally dependent on regulating the amount you eat or the
number of calories you consume, but more often the choice of foods you eat, the times at which
they are eaten and the manner in which they are eaten.
Lifestyle and behavior play another key role in maintaining balance and harmony in your mind and
body and again different body-types require slightly different approaches. However, the exercise
and yoga routines we’ve included in this book can be followed by just about anyone and will have a
beneficial effect on the health and wellbeing of everyone who is motivated to putting in a little
practice each day. You should consult your GP before undertaking any physical exercise if you have,
or have had, any medical problems or feel unwell or unfit. As yoga is very popular nowadays it
should be relatively easy to find a competent Yoga instructor in your local area who can advise you
further and tailor your practice to suit your level of health, suppleness and fitness. However, always
remember that yoga is not about pushing, straining and contorting the body un-naturally – each
posture should be eased into slowly, gracefully and gently, leaving the body feeling refreshed and
invigorated – not worn out and aching. The adage, ‘no pain, no gain’ has no place in the Ayurvedic
Yogasystem.

10
Chapter 1
1.Ayurveda History & Philosophy
Ayurveda is an ancient system of life (ayur) knowledge (veda) arising in India thousands of years
ago. Ayurveda theory evolved from a deep understanding of creation. The great rishis or seers of
ancient India came to understand creation through deep meditation and other spiritual practices.
The rishis sought to reveal the deepest truths of human physiology and health. They observed the
fundamentals of life, organized them into an elaborate system, and compiled India's philosophical
and spiritual texts, called Veda of knowledge.
Ancient Teaching of Ayurveda by Rishi Munis. Fig1.1. (source google)
Ayurveda was first recorded in the Veda, the world's oldest existing literature. The three most
important Veda texts containing the original and complete knowledge of Ayurveda, believed to be
over 1200 years old, is still in use today. These Ayurvedic teachings were customarily passed on
orally from teacher to student for over 1000 years. The wisdom of Ayurveda is recorded in Sanskrit,
the ancient language of India that reflects the philosophy behind Ayurveda and the depth within it.
Ayurveda greatly influenced health care practices in the east and the west. By 400 AD Ayurvedic

11
works were translated into Chinese; by 700 AD Chinese scholars were studying medicine in India at
Nalanda University. Chinese medicine, herbology and Buddhist philosophy were also impacted by
Ayurvedic knowledge. Having passed the test of experience it remains essentially the same now as
at its inception, although numerous commentators over the centuries have added insight with their
analyses.
The philosophy of Ayurveda teaches a series of conceptual systems characterized by balance and
disorder, health and disease. Disease/health results from the interconnectedness between the self,
personality, and everything that occurs in the mental, emotional, and spiritual being. To be healthy,
harmony must exist between the purpose for healing, thoughts, feelings and physical action.
Ayurveda is a careful integration of six important Indian philosophical systems, many
physical/behavioral sciences, and the medical arts. One verse from an ancient authority says
Ayurveda deals with what is good life and bad life, happiness and misery, that which supports or
destroys, and the measurement of life. It works to heal the sick, to maintain health in the healthy,
and to prevent disease in order to promote quality of life and long life. Health is defined as an
experience of bliss/happiness in the soul, mind, and senses and balance of the body's three
governing principle’s, seven tissues, three wastes, digestion, and other processes such as immune
functioning. Health is not the absence of symptoms. Ayurveda has objective ways to assess each of
these, pulse assessment being the primary means.
Its central tenet is that life is a combination of body, mind, senses, and spirit (more than a mind-
body system). Nothing exists but for the pre-existence of and working of a Supreme
Intelligence/Consciousness – an elemental, all-powerful, all-pervading spirit-energy that expresses
Itself through and in the creation. Ayurveda seeks to know this aspect of life, the subjective
(internal) as well as the objective (outer).
It is central to Ayurveda that the functioning of all creation, the mineral, plant and animal
kingdoms, can be understood as the interactions of three fundamental energy complexes
(erroneously called doshas). The three energies are vata, pitta and kapha – signifying the dynamic
or mobile, energetic, nonmaterial aspect of nature; the transformative, intelligence aspect; and the
structural, physical aspect respectively. Vata governs respiration, circulation, elimination,
locomotion, movement, speech, creativity, enthusiasm, and the entire nervous system. Pitta
governs transformations such as digestion and metabolism, vision, complexion, body temperature,

12
courage, cheerfulness, intellection and discrimination. Kapha governs growth (anabolic processes),
lubrication, fluid secretions, binding, potency, patience, heaviness, fluid balance, compassion, and
understanding in the organism. All have physical expressions in the body.
In the human physiology these three energies tend to interact in a harmonious and compensatory
way to govern and sustain life. Their relative expression in an individual implies a unique ratio of
functioning of this governing principle’s according to each person's unique DNA (vta-pitta-kapha
ratio) determined at conception. This is body or constitutional typing, called prakruti. There are
seven types – vata type, pitta type, kapha type and combinations thereof.
Prakruti yields two important understandings. A person has a permanent or stable nature for the
entire life and efforts to maintain or change physiology must keep this balance point in mind. In
addition each type will suggest an area tending to go out of balance, a disease tendency, requiring
lifelong attention to maintain balance. A vata type naturally tends to constipation, arthritis, anxiety;
a pitta type tends towards inflammations, infections, ulcers; and kapha types tend to overweight,
diabetes, congestive disorders, etc. The implication of pakruti is that it helps explain why people
react differently to the same things. The medical implication for this is that certain people will have
a natural predisposition or sensitivity to certain medicines and this can be predicted.
Why does imbalance occur? It occurs because one or more of the energies or elements described
above gets increased quantitatively or altered qualitatively. There is no human experience,
whether a thought, an emotion, the climate, food, lifestyle, etc. that does not have at least one of
the twenty qualities which, by its action, yields an effect in the physiology.
Classically, the nature of the causative factors is the result of mistakes of intellection (failure to
perceive things as they are), inappropriate use of the sense organs, and mistakes of time (doing
even proper things at the wrong time). While DNA gives the body one set of instructions, the life
experiences at every moment are giving the governing principles perhaps another message. Since
these three governing principles are nothing but energy themselves, they can be influenced –
increased or decreased – by like or opposite energies. Heat increases pitta, dryness increases vata,
and liquid increases kapha, etc. Thus imbalance is the continued experience of some stimulus –
mental, emotional, or physical, real or imagined - that overwhelms the body's ability to maintain its
identity, its prakruti or vata-pitta-kahpa ratio. When a stimulus and a system have the same energy
the stimulus promotes more of its value in the system. Like increases like which can lead to

13
imbalance even though they are not necessarily unhealthy influences in themselves – properly
cooked organic food when taken in excess or at the wrong time promotes imbalance. With time
and chronicity and some defective space in the organism (from genes, prior disease, trauma,
congenital defect, etc.), disease can develop and manifest in the weak organ or tissue. When
disease begins to manifest the governing principles are called doshas, meaning impurities, which
can pollute or contaminate the physiology
1.1. The Age of Vedas
The age of the Vedic scriptures brought about a new wisdom to peoples life. The Veda means
‘knowledge of supreme’. It is said to represents Atma Jnana (Knowledge of the Sprit), Brahma
Jnana (Knowledge of the Universal Consciousness) and Advaita Jnana (Knowledge of the one that
subsumes the many). The further knowledge of Vedas declares that they are the roots of human
culture and striving and ‘Everything is derived from the Vedas’; all the knowledge, all the principles
of right living, all qualities are derived from the Vedas. (Sri Sathya Sai Books and Publications Trust,
1990)
Society Structure in Vedic Age. Fig 1.2. (source google)

14
The Vedic Age community consisted of Brahmins, Kshatriyas, Shudras and Vaisyas. The first two
communities were considered to be of high status and the latter two were of relatively lower
classes. But all the communities abided by the Vedas as they were considered religious texts. These
Vedic literatures have references of vegetables and other edibles that shall be consumed and those
that are better avoided ensuring augmentation of Sattva and prohibition of Rajo and Tamo.
1.2 Culinary Practices
The Vedic period when seen for the concerns had a better way of implementing the safety norms in
the general population of that time. The safety guidelines for preventing foodborne contamination
and illness as set in the Vedic age were instigated in the society by the means of Vedic Scriptures.
Maintaining the safety standards of food for its daily consumption was taken care of by the
housewives and the cooks who used to handle food and other food based items. The Vedic Age
families were also thought of things like not to taste food with their fingers sticking it the pot, not
using broken crockery, cooking food without covering the head etc. The moral values set in the
Vedic Age were considerably fare more superior to what we have today in the present day or
Modern Era. (Basham, 2004)
1.3 Hygiene, Safety and Healthcare Practices
Right from the start, humanity worried about food hygiene; although this term was only heard for
the first time in the 19th
century. People of all times and cultures have recognized that bad food can
make you sick. As the art of cooking or any of the divisions comes into view there arises need for
regulating standard operating procedure. When people consume food, before considering the
nutrition factors of the one usually sees to hygiene and safety aspects of what they are eating. In a
family’s daily routine the mother takes the responsibility of what kind of food should she provide to
the family, maintaining and keeping the food preparation area clean, not to serve rotten food etc.
These factors are not forced on the mother to follow but she follows and applies these rules so that
the members in the family should stay healthy and fit. In the same context there are rules drafted
in every era which mankind have seen for the same. Humans have always found their way of

15
preventing foodborne illness by regulating disciplinary terms for handling, preparation and storage
of food.
Mankind in its course of existence has developed different laws and regulations for handling food.
Numerous ‘food taboos’ for the safety of people were created in the ancient times. The ancient
Indian history can be traced back to 1800 BC for developing list of unclean food for consumption.
People created food safety practices in the past for the safety of their communities and declared
them sacred and religious. This made the people to follow these rules strictly in their daily routine.
These practices became more of a social activity proving them to be more effective.
1.2 Role Of Vedic Literature
Food safety has always been a major concern to the society as people in those days understood
that contaminated food can make them sick. In the Vedic age people used to live in small groups or
by making social communities. These communities were headed by religious gurus who defined the
Vedic laws to the people. There were social gatherings every morning and evening where these
gurus use to teach the people about religion and other social and cultural activities. Mostly these
communities were divided into a caste system of Brahmins, Kshatriyas, Shudras and Vaisyas. There
was also social discrimination by the people for the people who belong to the lower caste.
Brahmins mostly led as the gurus addressed the people for the daily proceedings. The art of living
in the form of Vedas was portrayed.
The women during that period were mostly responsible for the precautionary measures which
were to be carried out for healthy and safe cooking practices. Vedic custom also held a high regard
for women. A Sattvic diet which brings clarity to the mind and joy to the heart was to be consumed
by a Brahmin. The Brahmin gurus also promoted these diets to the social communities so as to
provide a healthy meal which will bring positive thoughts to the mind. The Vedic scriptures contain
all the literature regarding the intake and handling of food and food related items. The following
are the strict food related regulations for its handling and consumption.

16
1.2.1. Items prohibited on Hygienic and Prophylactic grounds
I. Spittle and food contaminated with spittle
II. Food contaminated by flies, worms, hair, fingernails etc.
III. Food contaminated by cloth, thread, sneeze etc.
IV. Food that has been smelt by anybody
V. Food that has been tasted by humans, rodent, crow, hen, cat, dog etc.
VI. Food that has been partially bitten by others
VII. Morsel of food partially remaining after eating a portion of it.
VIII. Vegetables cooked without first being washed
IX. Fruits, vegetables cut with fingernails
X. Food prepare by person who are not clean
XI. Food cooked in other people’s homes
XII. Food that has been found fault with
XIII. Foods that have been prohibited specifically
XIV. Food cooked along with prohibited items
XV. Foods known to be harmful to vital air and functioning of sense organs

17
1.4.2. Items prohibited on Social Grounds
 One should not take for self-food intended for all
 Food meant for others (especially a sick person)
 Food keep apportioned for self and guests
 Food remaining after feeding a woman in menstruation
 Food prepared specifically for a woman who has just delivered
 Food that has not been offered to ‘Bhagwan” in the first place
 Food before offering to guests
 Food offered to lesser deities
 Food set apart for offering to such deities as per shastri’s injunctions
 Products (grains or pulses) not offered to God after the harvest
 Food offered by the Sanayasis directly
 Food taken out from the vessels of Sanayasis
 Food offered without love and affection
 Vegetables, fruits etc. cultivated in dirty places

18
 Those that are known to affect concentration and meditation
 Those that have been specifically advised against by Acharyas and such others
 Mixed food distributed by hand
 Ghee should not be served after one commences eating
 Food cooked more than once (Punar Pakam)
 Cooked food served with iron ladles or bare hands
 Salt served directly on hand
 Food should not be eaten using left hand
 Food should not be eaten holding the plate by left hand
 Food should not be placed on a seat
 Food should not be eaten keeping them on the lap (20-25 is what we do precisely during
buffet)
 Should not eat edibles sitting on the bed
 Food should not be eaten without a lamp burning
 Moonlight / fire are no substitutes for a burning lamp
 Bubbles and foam arising liquids (as while drinking aerated drinks)

19
 No food can be taken without taking bath and washing hands and completing ablutions
(Parishechanam)
 Should not leave without completing the final Parishechanam
 Should not eat out of a broken plate
1.4.3. Exceptions to general prohibitions
 The remnants of food partaken by father, preceptor and eldest brother.
 The remnants of food eaten by wife / husband even if hair, worm, thread etc. are found in
such remnants, they can be thrown away and the remnants eaten.
 In times of danger to life, even prohibited items can be consumed.
 During fasting days one can take water, roots, ghee, milk, sacrificial remnants, and
medicines; these will not spoil the fast.
 If it becomes necessary to eat totally prohibited items in order to save life, a bit of ghee or
honey could be mixed with them and taken.
 Even those foods that had become rotten can be taken after mixing with ghee. Even other
impurities like hair if noticed therein can be removed and thrown away.
 Of items that have turned sour, the following can be taken - curds, butter, fruits that became
sour due to contact with water, roots, flowers and pickles made out of these (Vide Manu
Smriti and Srimad Ramayana).

20
1.4.4. Food which can be taken freely without any restrictions
 Sugarcane juice
 Curds
 Milk (subjected to restrictions)
 Ghee
 Pepper
 Honey
 Cardamom
 Betel nut
 Anything fried in fire
 Fruits that have ripened on their own
 Boiled rice
 Appam even if they are old provided they have not lost their taste
 Chapati
 Milk products

21
 Medicines prescribed by doctors
 Jaggery and flour combined edibles even if old
 Wheat flour combined edibles
 Side dishes, butter milk, ghee, milk, curds mixed with cooked rice
 Cooked rice put in a vessel with clean water
 Edibles prepared with curds, milk etc.
 Juice of flowers, raw vegetables, fruits, Tender Coconut Water.

22
1.4.5. Restrictions regarding use of water
 Except Ganges water, no stored up water standing over a day should be used.
 Water remaining in a vessel after using part of it for washing feet
 Muddy water
 Tender coconut water, if heated
 Water stagnant in a small pool
 Water running across a road
 Any water purity of which is in doubt
 Water down from washer man’s ghats
 Water contaminated with spittle
 Water held in a conch
 Rain water before it falls to the ground
 One should not drink water by cupping both the palms (Vide Srimad Ramayana

23
1.4.6. Items to be avoided with reference to taste
 Food overheated so much as to make it inedible
 Too much bitter
 Too much salty
 Too much hot (like chilies)
 Too much sour
 Those that are too hot (temperature)
 Those that are repulsive
 All liquids from which the cream and the essence and has been removed (except buttermilk)
 Old food that had become rotten
 Food that smells like mud

24
1.4.7. Conditions regarding intake of milk
 Milk of animals like mare, donkey etc. Which have single hoof (Vide also Srimad Ramayana)
 Milk of cow that has given birth to twin calves and also has just delivered for at least 10
days after delivery
 Camel's milk
 Milk with which salt has got mixed up
 Breast milk of women (Vide Srimad Ramayana)
 Cow that is pregnant and cow just ready for sexual intercourse (Vide Srimad Ramayana )
 The milk of a cow whose calf had just died
 Milk drawn from a cow by showing to it a calf of another cow
 Milk that had become sour or bad (Vide Srimad Ramayana )
 Milk purchased from a Brahmin
 Milk kept in bronze vessel
 Milk overheated to the point of getting charred
 Milk of other animals of the bovine family except the buffalo.

25
Chapter 2
2. The Three Doshas
Have you ever wondered why some people are hyperactive and fast moving, while others possess
tranquil and graceful characteristics?
Why can some people eat a five course meal, while others can barely eat a salad? Why are some
people constantly happy, while others carry the weight of the world on their shoulders?
Ayurveda addresses these questions with the three doshas – Vata, Pitta and Kapha.
Just as you are born with a unique genetic makeup, you are also born with a unique proportion of
doshas. According to Ayurveda if you live in harmony with your own unique doshic blueprint you
will enjoy a healthy, vibrant life.
In Ayurvedic philosophy, the five elements earth, water, fire, air and ether combine in pairs to form
three dynamic forces called doshas.
Dosha means “that which changes” because doshas are constantly moving in dynamic balance, one
with the others. They are primary life forces or biological humours.
The doshas are the biological energies found in the human body and mind. They govern all physical
and mental processes and provide every living being with an individual blueprint for health and
fulfilment.
The doshas are subtle, they cannot be perceived directly in the body. However their presence is
visible through distinct qualities and actions – ranging from biological functions to personality
traits.
Each one of us is born with a unique balance of Vata, Pitta and Kapha that makes us who we are
and determines our strengths and weaknesses.
While one dosha usually dominates in most individuals, a second dosha may also have a strong
influence. This is referred to as a dual-doshic constitution.
For example, a Vata-Pitta type will have Vata as the primary constitution but also embody strong
Pitta characteristics.

26
On the other hand, a Pitta-Vata type will identify more with Pitta characteristics, but also have
strong Vata qualities. The least common constitutional type is known as “tri-doshic” or Vata-Pitta-
Kapha. This refers to an individual who has an equal proportion of all three doshas.
The doshas are dynamic energies that are constantly changing in response to our actions, thoughts,
emotions, the food that we eat, the seasons and any other sensory inputs that feed our mind and
body.
When we live in accordance with the nature of our doshic blueprint – this means we make lifestyle
and dietary decisions that balance our doshas, we have a healthy vibrant life.
Nurturing your unique dosha nature is considered the direct pathway to fulfilment in life. For
example, a person who suppresses an underlying creative impulse may create a deep-seated
imbalance of their Vata dosha over time.
When we do not live in harmony with our doshic constitution this leads to unhealthy patterns and
physical, mental and emotional imbalances. We say that the dosha has been aggravated or
stimulated.
You can restore balance to the aggravated dosha by understanding your unique constitutional
dosha make-up.
The three doshic states
Balanced All three doshas are present in their natural proportion.
Increased A particular dosha is present in an “excess” or “aggravated” state.
Decreased
A particular dosha is present in a less than normal proportion. Also
referred to as “reduced” or “depleted” state.
The Three Doshic States. Table no. 2.1
2.1. Getting to know your doshas
The key to Ayurvedic treatment is to know the main imbalances of the doshas and how to treat
them. Each one of us has a different constitution. For maintenance of health, every person should
understand their constitution.
When examining the doshas, it is important to make a distinction between balanced and an
imbalanced state.

27
If your body is in balance, you are not inclined to stop and think to yourself, “wow my digestion is
wonderful today”, instead it is the heartburn you have or the aches and pains in the joints that grab
our attention.
It is for this reason that we will primarily focus on the states of imbalance relating to the physical
characteristics of the doshas.
Since we are more inclined to take note of both positive and negative mental states, we will discuss
the psychological characteristics of the doshas in relation to both balanced and imbalanced states.
The 3 Doshas in Ayurveda
Fig.2.1. (source google)

28
2.1.1. Vata
The person with predominately Vata in their constitution has a quick mind, lots of enthusiasm and
many interests. Vata types are always on the go – mentally and physically. They are likely to change
careers several times throughout their lifetime. Vata types will be best suited to a profession that
requires communication skills and creativity. They naturally make good teachers, consultants,
artists and musicians.
Common signs of Vata imbalance include anxiety and bodily disorders related to dryness – such as
dry skin and constipation.
Signs of imbalanced Vata also include restlessness, lacking confidence, being disorganised,
tendency to procrastinate, talking too fast and being “spacey” and ungrounded. Because they can
be overactive thinkers they may be prone to depression, anxiety, insomnia, attention deficit
disorder (ADD), headaches, low energy and obsessive compulsive disorders.
Calming the mind, practicing meditation, doing gentle exercises such as yoga, eating in a peaceful
environment, following a regular daily routine, listening to calm music and having regular massages
all help to balance Vata.
Use warming and energising essential oils such as basil, black pepper, cinnamon, clove bud, and
coriander seed and rosemary. It is important for Vata types to follow their creative and artistic
passions.
All about Vata Dosha. Fig 2.2 (source google)

29
When Vata is in Balance:
You are vibrant and enthusiastic, clear minded, flexible, imaginative, sensitive and quick to
respond.
When Vata is out of Balance:
You are restless, have disturbed sleep, are fatigued, anxious and underweight.
To keep Vata in Balance:
Favor a regular routine, regular meals and mealtimes, early to bed and sweet, sour, salty, warm
and heavy food.
Minimize excess travel, excess mental work, exposure to dry, windy weather; dry, light, cold foods
and pungent, bitter, astringent tastes.
When Vata is more dominant:
End of the year - September - December; end of life - 60+ years; end of day and night - 2 - 6pm and
2 - 6am.
2.1.2. Pitta
All about Pitta Dosha. Fig 2.3 (source google)

30
The balanced Pitta person is blessed with a joyful character, sharp intellect, confidence, charisma
and much courage and drive. They are extremely ambitious individuals.
Pitta types are high achievers and very confident. They make wonderful leaders and work well
under pressure. They are very organised and great planners. They make great business people,
lawyers, doctors, engineers and politicians.
They have a fiery temperament. When the Pitta dosha is out of balance they can have deep seated
emotional issues rooted in anger, fear, hatred and jealousy.
They can become arrogant, hot-headed, loud and aggressive, judgmental and overly competitive.
There is a saying in Ayurveda that an imbalanced Pitta individual does not go to hell, they simply
create hell wherever they go!
Typically Pitta problems manifest in the body as infections, inflammation, rashes, ulcers, heartburn
and fevers. Pitta individuals are blessed with a strong metabolism, but it can be aggravated by hot
spicy food.
By learning to meditate, engaging in calming activities, avoiding alcohol, caffeine and nicotine,
observing the seasons, and taking time to rest everyday, Pittas can remain balanced.
Excessive Pitta should be treated with cooling and calming oils such as
German and Roman chamomile, lavender, neroli, sandalwood, rhus kus and vetiver.
When Pitta is in Balance:
You are loving and contented, articulate and precise, courageous, have strong digestion, lustrous
complexion, good concentration, sharp intellect and enjoy challenges.
When Pitta is out of Balance:
You are demanding, irritable, frustrated and prone to skin problems, greying hair and loss of hair.
To keep Pitta in Balance:
Favor regular breaks from work, regular meals, enjoy natural beauty and good company, early to
bed and eat sweet, bitter and astringent foods.
Minimize alcohol, smoking, excessive heat and sunshine, deadlines, hot and dry food.
When Pitta is more dominant: Middle of the year - June-September; middle of life - 20
- 60 years; middle of day and night - 10am - 2pm and 10pm - 2am.

31
2.1.3. Kapha
All about Kapha Dosha. Fig 2.4 (source google)
The balanced Kapha person is blessed with naturally good health and mental peace. Kapha types
are warm, loving and gentle people. Kapha types have strong stamina, they are patient, forgiving
and they are good listeners. They make wonderful teachers, good parents, healing practitioners,
organisers and community leaders.
They are prone to overeating. They are likely to suffer from bodily disorders such as obesity, sinus
congestion and anything related to mucous.
Typically they are considered the more mentally and emotionally stable of the three doshas,
however they are prone to lethargy, attachment and depression. They can be complacent; they are
often not able to say no, they can become possessive and often give up easily.
You can balance Kapha by eating a Kapha-balancing diet, focusing on non-attachment in daily life,
engaging in physical activities and changing your daily routine.
Balanced Kapha types are naturally attracted to grounding and balancing essential oils such as
cedar wood, sandalwood and vetiver. Excessive Kapha can be treated with warming and spicy oils
such as Tulsi basil, black pepper, cinnamon, clove bud, coriander seed, ginger, turmeric and saffron.

32
When Kapha is in Balance:
You are affectionate and compassionate, forgiving, steady, relaxed, methodical, with good stamina
and memory and resistant to illness.
When Kapha is out of Balance:
You are dull, complacent, lethargic, overweight, with a tendency to allergies, oily skin, slow
digestion and oversleep.
To keep Kapha in Balance:
Favor exercise, mental stimulation and variety in life, drier foods with pungent, bitter, astringent
tastes. Minimize sleep during the day, overeating, heavy and oily foods, exposure to cold, wet
weather.
When Kapha is more dominant:
Beginning of the year - January - April; beginning of life - 0-20 years; beginning of day and night - 6
- 10pm and 6 - 10am.

33
2.1.4. The activities of the doshas.
VATA - movement
Vata is responsible for the nervous system, breathing, processes of elimination and evacuation and
circulation.
When Vata is balanced one feels happy, enthusiastic, full of energy and creative. The mind is calm,
clear and alert.
PITTA - metabolism
Pitta is responsible for all metabolic processes, e.g. digestion and body temperature, and mentally
for intellect and emotions.
When Pitta is balanced there is contentment, energy, good speech, strong digestion, proper body
temperature and a clear mind.
KAPHA - structure
Kapha is responsible for firmness and stability of the body and fluid balance. When Kapha is
balanced there is stamina, strength, patience and mental stability.

34
Chapter 3
3.Food Guidelines for Basic ConstitutionalTypes
VATA
AVOID FAVOR
FRUITS
Generally most dried fruit Apples
(raw) Cranberries Dates (dry) Figs
(dry) Pears Persimmons
Pomegranates Raisins (dry) Prunes
(dry) Watermelon
Generally most sweet fruit Apples
(cooked) Applesauce Apricots
Avocado Bananas Berries Cherries
Coconut
Dates (fresh) Figs (fresh)
Grapefruit Grapes
Kiwi Lemons Limes Mangoes
Melons Oranges Papaya
Peaches Pineapple Plums
Prunes (soaked) Raisins (soaked)
Rhubarb Strawberries Tamarind

35
VEGETABLES
Generally frozen, raw or dried
vegetables Artichoke
In general, vegetables should be
cooked Asparagus
Beet greens** Bitter melon
Broccoli Brussels sprouts
Burdock root Cabbage (raw)
Beets Cabbage* (cooked)
Carrots Cauliflower* Cilantro
Cucumber Daikon radish*
Fennel (Anise) Garlic
Cauliflower (raw) Celery
Green beans Green chilies
Jerusalem artichoke* Leafy
greens* Leeks Lettuce*
Corn (fresh)** Dandelion
greens Eggplant Horseradish**
Kale
Mustard greens* Okra
Kohlrabi Mushrooms Olives,
green Onions (raw) Peas (raw)
Peppers,
Olives, black
sweet & hot
Food Guidelines for Vata Dosha. Table no.3.1

36
PITTA
AVOID FAVOR
FRUITS
Generally most sour fruit Apples (sour)
Apricots (sour) Bananas Berries (sour)
Cherries (sour) Cranberries Grapefruit
Grapes (green) Kiwi**
Generally most sweet fruit Apples
(sweet) Applesauce Apricots (sweet)
Avocado
Lemons Mangoes (green)
Oranges (sour) Peaches
Persimmons Pineapple (sour)
Plums (sour) Rhubarb Tamarind
Berries (sweet) Cherries (sweet)
Coconut
Dates Figs
Grapes (red & purple) Limes*
Mangoes (ripe) Melons
Oranges (sweet)* Papaya*
Pears
Pineapple (sweet)* Plums (sweet)
Pomegranates Prunes
Raisins Strawberries*
Watermelon
VEGETABLES
In general, pungent vegetables
Beet greens Beets (raw) Burdock
root Corn (fresh)** Daikon radish
Eggplant** Garlic
In general, sweet & bitter
vegetables Artichoke Asparagus
Beets (cooked) Bitter melon
Broccoli Brussels sprouts
Cabbage

37
Carrots (cooked) Carrots (raw)*
Cauliflower Celery
Green chilies Horseradish
Kohlrabi ** Leeks (raw) Mustard
greens Olives, green Onions
(raw) Peppers (hot) Turnip
greens* Watercress Zucchini
Prickly pear (fruit) Radishes (raw)
Cilantro Cucumber Dandelion
greens Fennel (Anise) Green
beans Jerusalem artichoke
Spinach Kale
Leafy greens Leeks (cooked)
Food Guidelinesfor Pitta Dosha. Table no.3.2

38
KAPHA
AVOID FAVOR
FRUITS
Generally most sweet & sour fruit
Avocado
Generally most astringent fruit
Apples Applesauce Apricots Berries
Cherries Cranberries Figs (dry)*
Grapes* Lemons* Limes* Peaches*
Pears Persimmons Pomegranates
Prunes
Bananas Coconut Dates Raisins
Figs (fresh) Grapefruit Kiwi
Mangos** Melons Oranges Papaya
Pineapple Plums Rhubarb Tamarind
Watermelon
Strawberries*

39
VEGETABLES
In general, sweet & juicy vegetables
Cucumber Olives, black or green
Parsnips** Potatoes, sweet Pumpkin
Squash, summer
In general, most pungent & bitter
vegetables Artichoke Asparagus
Taro root Tomatoes (raw) Zucchini
Beet greens Beets
Bitter melon Broccoli Brussels
sprouts Burdock root Cabbage
Carrots Cauliflower Celery
Cilantro Corn
Daikon radish Dandelion greens
Eggplant
Fennel (Anise) Garlic
Green beans
Green chilies
Food Guidelinesfor Kapha Dosha. Table no.3.3.

40
Chapter 4
4. Characteristics of Doshas
4.1. Vata
Physical characteristics
1. I am slender and do not gain weight easily.
2. I am taller or shorter than average.
3. Thin describes many of my bodily features – neck, fingers and lips.
4. My energy levels go up and down and often comes in bursts.
5. My appetite is variable.
6. I have a tendency to become bloated, gassy or constipated.
7. My skin frequently feels dry.
8. I tend to have cold hands and feet.
9. I am a light sleeper and often have difficulty falling asleep.
10. I prefer warm, moist weather to cold or dry weather.

41
Psychological characteristics
1. I am creative and imaginative.
2. I enjoy artistic forms of expression.
3. My mind is active and often restless.
4. I daydream frequently.
5. I have a tendency to feel anxious, nervous and insecure.
6. I learn quickly but forget quickly.
7. I speak quickly and use hand gestures.
8. I am always on the go.
9. My lifestyle and daily routine are irregular.
10. My dreams are colourful and active.

42
4.2. Pitta
Physical Characteristics
1. I have a medium build and gain and lose weight easily.
2. My height is average.
3. My physical features are sharp or pointed – such as my chin, nose
and teeth.
4. My energy levels and activity levels are high.
5. My appetite is strong. I can eat large quantities of food.
6. My bowel movements are regular, I occasionally have diarrhoea.
7. I perspire quite easily.
8. My skin is oily and has a reddish tone.
9. My eyes are penetrating and light in colour.
10. I prefer cooler weather and become irritable in hot weather.

43
Psychological Characteristics
1. I am goal oriented and achieve anything to which I put my mind.
2. I have a good sense of humour.
3. I have a strong intellect and enjoy learning new things.
4. I have a natural ability to lead others.
5. I am a perfectionist.
6. I tend to become irritable, impatient and angry.
7. Many people think that I am stubborn.
8. I become irritable if I skip a meal,
9. I enjoy competition.
10. I am critical of myself and others.

44
4.3. Kapha
Physical Characteristics
1. I gain weight easily and lose weight with great difficulty.
2. I am short and stocky or tall and large.
3. Thick, best describes by bodily features- neck, fingers and lips.
4. I have lots of strength and stamina.
5. My digestion is weak and I often feel heavy after eating.
6. My bowel movements are highly irregular.
7. My skin is smooth and oily and tends to be pale.
8. I sleep deeply and soundly.
9. I catch colds quite frequently.
10. I prefer hot weather over cold or damp weather.

45
Psychological Characteristics
1. I have a big heart and prefer to focus on the good in the world.
2. I am calm in nature and not easily angered
3. I prefer a slow, relaxed lifestyle.
4. I don’t learn as quickly as others, but my long term memory is excellent.
5. I become sentimental quite easily, I often think of the past.
6. I am methodical in my actions.
7. I am highly protective of myself and my family.
8. I let negative emotions build up rather than addressing them.
9. I usually let others take the lead.
10. I am a natural listener and frequently help others with their
problems.

46
Chapter 5
Balances of Doshas, Food Tastes
& Food Qualities
5.1. Main Food Tastes
Ayurvedic Food Taste . Fig.5.1. (source google)
Each taste is associated with chemicals your body needs.
 Sweet Carbohydrates, sugars, fats: sugar, milk, bread, rice,
wheat, pasta.
 Sour Organic acids: yoghurt, cheese, citrus and other sour
fruits, tomato.
 Salty Salts: salt.

47
 Pungent Volatile oils: spicy foods, cumin, ginger, pepper.
 Bitter Alkaloids, glucosides: green leafy vegetables.
 Astringent Tannin: beans, lentils, pomegranates, some apples.
5.2. Main qualities in Food
 Heavy e.g. meat; cheese; oils; wheat.
 Light e.g. millet; pear; yellow mung dal; sugar.
 Oily e.g. butter; cream; nuts; oils.
 Dry e.g. popcorn; crispbreads.
 Hot e.g. chillies; alcohol.
 Cold e.g. milk; cucumber.
5.3. Health Guidelines
Ayurveda emphasizes the health benefits of a vegetarian diet, but it is also recommended
That any changes made to one’s diet should be made comfortably and gradually.
If meat is to be eaten

48
Generally chicken, turkey and fish are preferable, although all types of meat, eggs and fish should
be minimized in Pitta and Kapha diets.
Eat in a settled and quiet atmosphere
Do not work, read, or watch television during meals. Always sit down to eat. Eat at roughly the
same times every day.
Do not eat too quickly or too slowly
Eat to about 3/4 of your capacity. Do not leave the table very hungry or very full.
Allow time for digestion
Avoid taking a meal until the previous meal has been digested.
Take a few minutes to sit quietly
Take time after eating before returning to activity
5.4. Balance of Doshas
5.4.1. Tastes that balance Vata
Pungent, Bitter, Astringent strengthen Vata: pungent, bitter and astringent tastes increase Vata
and all phenomena to do with movement, penetration and cleansing of channels.
If you need to pacify Vata, therefore, you need to focus on the sweet, sour and salty tastes and eat
more warm foods.
People with a Vata imbalance need nourishing and energising essential oils.
Perfect Potion Vata blend contains sweet orange, lavender and bergamot oil to help cope with
stress and reduce anxiety while black pepper, coriander seed, clove bud, Tulsi, basil, turmeric and
saffron will help to improve energy levels to cope with the stress

49
5.4.2. Tastes that balance Pitta
Salty, Sour, Pungent strengthen Pitta: that is, they strengthen all those functions associated with a
rise in temperature; for example, metabolic processes. An excess of these tastes, however,
aggravates Pitta and needs balancing out with sweet, cooling foods.
People with strong Pitta need cooling and calming essential oils.
Perfect Potion Pitta blend is calming and relaxing. Pitta blend includes essential oils of cardamom,
Roman chamomile, frankincense, davana, geranium, lavender, cold pressed lime, jatamansi, sweet
orange and ylang ylang.
5.4.3. Tastes that balance Kapha
Sweet strengthens Kapha: sweet or madhura taste is a builder of those tissues that are formed
from earth and water. Hence, sweet substances strengthen Kapha. An overload of sweets, on the
other hand, can create a Kapha imbalance, which needs to be corrected with pungent, bitter and
astringent tastes and warming foods.
People with a Kapha imbalance need energising and invigorating essential oils.
Perfect Potion Kapha blend contains lemon, coriander seed, ginger, lemongrass and Tulsi basil
which are energising and invigorating, while the woody and earthy scents of Atlas cedarwood,
patchouli and rhus khus are nurturing and grounding.

50
10 Body Types
Kapha Season - January to
May
Pitta Season - June to
August
Vata Season - September to
December
Vata Vata diet Vata diet Vata diet
Pitta Pitta diet Pitta diet Pitta diet
Kapha Kapha diet Kapha diet Vata/Kapha
Vata-Pitta Vata/Kapha Pitta diet Vata diet
Pitta-Vata Vata/Kapha Pitta diet Vata diet
Vata-Kapha Kapha diet Pitta/Vata Vata diet
Kapha-Vata Kapha diet Vata diet Vata diet
Pitta-Kapha Kapha diet Pitta diet Pitta/Vata
Kapha-Pitta Kapha diet Pitta diet Vata/Kapha
Vata-Pitta-Kapha Kapha diet Pitta diet Vata diet
Balance of Vata, Pitta and Kapha diets. Table no. 5.1
Balance of Vata, Pitta and Kapha diets. Select equal proportions of food from the “Favor” section of
each diet.
5.4.4. How to choose foods to balance Vata, Pitta and Kapha
Choose foods that have the opposite qualities to the dosha that you want to balance. For example,
if you have a predominance of Vata in your nature (cold, dry skin, restlessness, worry, light sleep),
keep Vata in balance by Favoring warm, moist, oily, heavy, sweet, sour and salty foods and by
reducing cold, dry, light, pungent, bitter and astringent foods.
A balanced diet should include the six tastes in a meal at least once a day. The tastes are: sweet,
sour, salty, bitter, astringent, pungent.

51
5.5. Diet Plans for Doshas.
5.5.1. Vata diet
Favor: foods that are warm, oily, heavy, sweet, sour, salty.
Minimize: foods that are cold, dry, light, pungent, bitter, astringent
Dairy Products
All dairy products pacify Vata dosha. Do not take milk with a full meal. Cheese should be soft and
fresh.
Fruits
Favor sweet or heavy fruits, such as avocados, grapes, cherries, peaches, melons, berries, plums,
bananas, sweet oranges, pineapples, mangoes and papayas. Avoid or reduce dry or light fruits,
such as apples, pears, pomegranates, cranberries and dried fruits. Dried fruit can be taken if
soaked in hot water, (dates are best taken with ghee).
Sweeteners
All sweeteners are good for Vata (but not in excess). Note that when taking honey it should not be
heated above 40C.
Beans
Avoid all beans except for tofu (soybean curd) and mung dal.
Nuts
All nuts are good.
Thrains
Rice and wheat are very good; reduce barley, corn, millet, buckwheat, rye, oats.
Oils

52
All oils pacify Vata.
Spices
Cardamom, cumin, ginger, cinnamon, salt, cloves, mustard seed, and small quantities of black
pepper all pacify Vata.
Vegetables
Beets, carrots, asparagus, cucumbers, and sweet potatoes are good, but they should be cooked
and not raw. The following vegetables are acceptable in moderate quantities, if cooked, and
especially with ghee (clarified butter) and Vata-reducing spices: peas, green leafy vegetables,
broccoli, cauliflower, celery, corvettes, spinach (small quantity). It is best to avoid sprouts and
cabbage.
Vegetables Fruits Herbs/Spices
FAVOR REDUCE FAVOR REDUCE FAVOR REDUCE
Asparagus Leeks
Artichoke
Okra Beetroot
Parsnip Olives
Corn Butternut
squash
Green beans
Peppers Radishes
Carrots Courgettes
Cucumber Green
beans Leeks
Pumpkin Sweet
potatoes Turnip
Broccoli Brussels
sprouts Cabbage
Cauliflower
Celery
Mushrooms Peas
Pepper
Tomato
Apricots
Avocados
Bananas Berries
Cherries Raisins
Pineapple
Rhubarb Plums
Peaches Oranges
Lemons Grapes
Kiwi Dates Figs
Mangoes Melons
Papayas Peaches
Plums
Dried fruit
Un-ripened fruit
Apples
Pears
Pomegranate
Prunes
Watermelon
Basil
Black pepper
Cardamom
Cinnamon Clove
Cumin Fennel
Ginger Liquorice
Marjoram
Mustard seeds
Nutmeg Oregano
Sage Thyme
Coriander
seed Fenugreek
Parsley
Saffron
Turmeric
Vata Favor and reduce. Table no. 5.2.

53
5.5.2. Pitta diet
Favor: foods that are cold, heavy, oily, sweet, bitter, astringent.
minimize: foods that are hot, light, dry, pungent, sour, salty.
Dairy Products
Ghee (clarifted butter), milk (see below), cream and cream cheese are good. Avoid sour milk, e.g.
Yoghurts, aged cheeses and salty butter.
Fruits
Sweet fruits are good e.g. grapes, pomegranates, bananas, avocados, mangoes. Avoid sour fruits.
Sweeteners
White or semi-reftned sugar is good. Avoid molasses and brown sugar. Honey can be taken in small
quantities (but do not heat it above 40C).
Beans
Mung dal and soybeans are good.
Nuts
Avoid all nuts, except coconut.
Thrains
Wheat, rice, barley, and oats are good. Avoid millet, corn, buckwheat, and rye.
Oils
Ghee is best for pacifying Pitta dosha.
Spices
The following are fine: coriander, cumin, ginger (small amounts), turmeric, saffron, fennel,
cinnamon, cardamom. Avoid pepper, mustard seeds, cloves, chillies.
Vegetables

54
Asparagus, courgettes, cauliflower, broccoli, cabbage, green beans, potatoes, sweet potatoes,
peas, peppers, are fine.
Reduce beets & carrots, and avoid tomatoes.
Asparagus Broccoli
Brussels sprouts
Cabbage
Cauliflower Celery
Courgettes
Cucumber Green
beans Leeks
Lettuce Peas
Potatoes Peppers
Summer squash
Carrots Garlic
Onions Radish
Spinach Tomato
Apples Avocados
Sweet Cherries
Coconut
Figs Grapes Lime
Mangoes Pears
Pineapple Plums
Prunes Raisins
Apricots Banana
Berries
Sour cherries
Cranberries
Grapefruit
Papayas Peaches
Cardamom
Coriander Cinnamon
Dill Fennel
Fenugreek Mint
Saffron Turmeric
Barbecue Sauce
Ketchup Mustard
Pickles
Salt
Sour dressings
Spicy dressings
Vinegar
Pitta Favor and reduce. Table no. 5.3

55
5.5.3. Kapha Diet
Favor: foods that are light, dry, warm, pungent, bitter, astringent.
Minimize: foods that are heavy, oily, cold, sweet, salty, sour.
Avoid large quantities of food, especially at night.
Dairy Products
Avoid aged cheeses. Avoid or reduce other cheeses and yoghurt. Low-fat milk is better. Always boil
milk before you drink it, and take it warm. Do not take milk with a full meal or with sour or salty
food. You may add one or two pinches of turmeric or ginger to whole milk before boiling.
Fruits
Favor lighter fruits such as apples and pears. Reduce heavy or sour fruits such as oranges bananas,
pineapples, figs, dates, avocados, coconuts, and melons.
Sweeteners
Honey is good (but do not heat it above 40C). Avoid sugar products.
Beans
All beans are fine except tofu (soya bean curd).
Nuts
Avoid all nuts.
Thrains
Most grains are fine, especially barley and millet. Do not take too much wheat, rice or oats.
Oils
Reduce or avoid all oils; very small amounts of ghee (clarified butter) are fine.
Spices
All spices are fine except for salt.
Vegetables
All are fine, except tomatoes, cucumbers, sweet potatoes and corvettes.

56
Asparagus
Aubergine
Broccoli
Brussels sprouts
Bean sprouts
Cabbage
Carrots
Cauliflower
Celery (raw)
Chicory
Corn
Green beans Fennel
Lettuce Peas
Peppers
Potatoes (roast)
Radish/Spinach
Swiss Chard
Butternut
squash
Cucumbers
Courgettes
Olives
Potato (mashed)
Sweet potatoes
Tomatoes
Turnips
Apples Apricots
Berries Cherries
Cranberry
Grapefruit
Mangoes
Papaya
Peaches
Pears
Prunes
Pomegranates
Raisins
Watermelon
Avocado
Bananas
Coconut
Dates
Figs
Grapes
Mango
Melons
Oranges
Peaches
Pineapple
Plums
Most herbs &
spices esp.
Black pepper
Cayenne pepper
Cinnamon
Coriander
Cumin
Ginger
Fenugreek
Hing
Liquorice
Nutmeg
Peppermint
Turmeric
Sugar
Aspartame
Tamarind
Ketchup
Lime
Pickle
Mango chutney
Mayonnaise
Pickles
Salt
Soy sauce
Yoghurt
Kapha Favor and reduce. Table no. 5.4.

57
5.6. Daily routine as per Ayurveda
All parts of the day are not equal
The time of day affects our bodies, this is known and proven. Activities within our bodies such as
sleeping-waking, body temperature, appetite, thirst, cell regeneration and brain-wave activity have
all been shown to be governed by time. The cues the body uses to keep these circadian clocks on
time include sun-set and sun-rise.
The processes in our bodies which make us healthy and fit are therefore enhanced at certain times
of the day. Our choice of timings for activities such as eating, exercising, studying and sleeping are
crucial.
What to do when – 6 important stages
3 different Doshas with elements and Characteristics.
We can divide up the day by looking at how the particular energetic and physical qualities of a time
of day affect the doshas(the interplay of elements in the body).

58
From sunrise – kapha time
The first period after sunrise is a time of growth and nourishment. The body is at its strongest and
yet has the tendency to be a bit more sluggish or sleepy. Our kapha is increased at this time, so this
is known as the kapha period.
DO exercise, yoga and physically demanding work.
DON’T sleep into this time as the increased kapha will mean you’ll be more sluggish, dull and feel
less energy despite having more sleep.
Mid-day – pitta time
Next is the time in which our pitta is increased – the pitta period. This is the time of highest
transformation and metabolism. Our digestive fire is at its highest as is our fire to get things done.
DO eat your biggest meal.
DON’T skimp on this meal or delay it too late in the afternoon. If you don’t eat a quality meal at
this time, you’ll experience an energy drop later in the afternoon (vata time) when the brain
demands energy. You may experience this as tiredness or a craving for sugar or caffeine.

59
Late afternoon – vata time
Finally, as the sun starts to move towards the horizon, the vata period begins. This is the time of
movement and change, as the vata within us increases. Our fastest reaction times have been
shown to occur at about 3.30pm, in the middle of this vata period. If we have eaten well earlier
and have energy, our brain will have space for creativity and ideas. Towards the end of the vata
period, towards sunset, there is a rarefied atmosphere conducive to quieter reflective activities.
DO use this period to be creative or study. Use the end of the vata period towards sunset to
meditate, pray or do reflective study.
DON’T rush around doing energetic, physical activities or eat a heavy meal.
Evening – kapha time
After sunset, the more sluggish kapha period sets in again. The body begins to secrete melatonin
and naturally starts its wind down towards sleep.
DO have a light meal at the beginning of the kapha time so it has time to be digested before bed. It
should be lighter at this time of day as digestion is weaker. Then let the heavy, kapha dosha lull
you gently towards sleep. Take advantage of it, it is what your body is programmed to do.
DON’T resist the lull of sleep and try and stay up for more ‘me-time’ as you’ll likely enter the pitta
period, get a second wind and sleep will be much more elusive and of poorer quality.

60
Mid-night – pitta time
For the core part of the night, it is pitta time where again transformation and metabolism are at
their peak. The liver will be actively working on toxins accumulated during the day and the mind
will be digesting the experiences and emotions of the day.
DO make sure you are asleep during this time so it is used for what is needed. Leave the liver and
mind alone to do their job.
DON’T add more food, stimulants or alcohol to the body’s workload at this time. You will get away
with it now and then but if you repeat this pattern for long periods of time, you’ll find yourself with
liver problems.
Before sunrise – vata time
If you have followed the body’s natural urges and gone to sleep in the kapha period the night
before, you should find you wake naturally before or around sunrise, in the vata period. The clear
qualities of this special time before and during sunrise give us mental space and peace and as with
sunset, are particularly useful for reflective activities.
DO wake during the vata period (before sunrise), give yourself time to evacuate your bowels and
then meditate, pray or engage in reflective study.
DON’T allow your sleep to continue into the kapha period or you will find your energy is sapped.

61
Figure showing timings for various procedures as per doshas
Timings throughout the year
At our spring and autumn equinoxes, we roughly have equal day and night and thus the doshic
cycles are easy to see; 4 hourly cycles beginning at sunrise.
Throughout the rest of the year, for a northern country such as the UK, the timings of sunset vary
from 4.50am in mid summer (with over 17 hours of daylight) to 8.00am in mid winter (with just 8
hours of daylight). Therefore, the cycles of these energies condenses and extends depending on
the season.
Here is an idea of the cycles in the UK*. If you’d like to work them out for where you live, you just
need to find out the times of sunrise and sunset, and divide the times between them into three.

62
Daily routine timings as per the Doshas. Fig.5.4. (source google)
*The clocks change at the end of March and October so you see strange jumps in April and
November.

63
Chapter 6
6. Ayurvedic Food Combinations
Ayurvedic Food Combining. Fig 6.1. (Source google)
For many, the concept of food combining – the idea that some foods digest well together while
others do not – is entirely new, and somewhat foreign. But according to Ayurveda, it is an essential
part of understanding how to eat properly. Careful food combining can dramatically improve the
quality of digestion, support the body in receiving a deeper level of nourishment, and positively
impact our overall health.

64
However, most people in the modern world are accustomed to eating a number of foods that do
not usually digest well together (like fruit with nuts, or beans with cheese). So why does it matter?
The Ayurvedic perspective is that each food has a distinct combination of tastes and energies – and
a corresponding aspect on both the digestive system and on the body as a whole. Combining foods
with radically deferent energetics can overwhelm the digestive re and can cause indigestion,
fermentation, gas, bloating, and the creation of toxins. This is why proper food combining is so
important. Of course, certain combinations disturb the digestive tract more than others – an
important consideration if this practice is entirely new to you. Regardless of your particular habits
or symptoms, paying attention to how you combine foods can provide a valuable opportunity for
insight, healing, and improved health.
Regular Diet as per Ayurveda Specimen. Fig.6.2. (source google)
6.1. A Balanced Approach to Food Combining
It is usually best to embrace the idea of food combining slowly and gently, allowing plenty of time
to make the necessary adaptations. Some of the recommended adjustments are relatively simple;
others can require a major recalibration in our habits, or meet with resistance. Often, simply
developing an awareness of improper food combinations that you eat somewhat regularly is a
great place to start. Notice which foods you combine that may be di cult to digest together, and
how often you indulge in them. Become aware of how you feel afterwards. Do these choices aspect

65
your energy level, your digestion, your elimination, the coating on your tongue? Are particular
combinations more noticeably in unethical than others? These are all important pieces of
information. They can confirm the importance of proper food combining and can help each of us to
identify the food combinations that are the most disruptive to our systems.
When you are feeling motivated and decide that you are ready to start adapting your diet to
accommodate more supportive food combinations, consider tackling just one change at a time.
Perhaps you’ll start by eating fruits alone, rather than in combination with other foods. Over time,
you can gradually progress toward the ideal. While it would certainly be nice to avoid improper
food combinations altogether, reducing their frequency can also be incredibly beneficial. If you do
and that some special see food combinations are more problematic for you or your loved ones than
others, focus your e orts on changing just those in the beginning. The most important rest step is to
become aware of your needs and your habits; from there, you can evolve an approach to food
combining that works for you.
6.2. Combinations to Reduce or Avoid
The following list highlights incompatible foods and ours suggestions for more appropriate
combinations. It is meant to be a helpful guide, not an exhaustive list. In fact, you may be aware of
other combinations that do not work for your body. Honour those instincts. Because this resource
is meant to help you determine optimal combinations at a glance, there is some repetition.
Combinations listed in all caps are particularly challenging.
Incompatible Foods:
Supportive
Combinations:
Beans Fruit, milk, cheese, yogurt, eggs, meat, fish
Grains, vegetables, other
beans, nuts, seeds
Dairy
Depends on the type of dairy; see individual
categories below.
Butter & Butter may not combine with other foods as
universally as
Grains, vegetables, beans,
nuts, seeds,

66
Ghee ghee.
meat, fish, eggs, cooked
fruit
Cheese Fruit, beans, eggs, milk, yogurt, hot drinks Grains, vegetables
Fruits
Any other food (aside from other fruit)
*Exceptions: dates with milk, some cooked
combinations
Usually ok with other
foods, if used in small
amounts as a garnish or
flavoring.
Lemons
Cucumbers, tomatoes, milk, yogurt Note: lime
can be substituted for use with cucumbers
and tomatoes.
Other melons (in a
pinch)… But it's better to
have each type of melon
on it's own.
Melons
EVERYTHING (especially dairy, eggs, fried
food, grains,starches) *More than most fruit,
melons should be eaten alone or not at all.
Beans, vegetables, other
grains, eggs, meat, fish,
nuts, seeds, cheese,
yogurt
Grains
Fruit
Grains, beans, other
vegetables, cheese,
yogurt, meat, fish, nuts,
seeds, eggs
Vegetables Fruit, milk
Other vegetables, grains,
beans, meat, fish, nuts,
seeds
Nightshades
Fruit (especially melon), cucumber, milk,
cheese, yogurt
Note: nightshades include peppers, eggplant, potatoes, and
tomatoes.
Incompatible & Compatible food combination. Table no. 6.1
Yes, some of these are staple combinations in many households. Pizza and a number of other
beloved Italian dishes combine nightshades with cheese. And who among us hasn’t enjoyed beans
with cheese at some time or another? Then there’s the fruit and yogurt taboo… So much for about
80% of all available store-bought varieties of yogurt; next time you indulge in a fruit-flavored
yogurt, pay attention to how your digestion feels afterwards.

67
In addition, there are some specifc preparations that are challenging when combined with
particular foods.
Incompatible Combinations: Supportive Combinations:
Hot Mangoes, cheese,
Most other foods are ok, unless the hot
drink contains other foods (i.e. milk, fruit,
Drinks yogurt, meat, fish, starches
almond milk, rice milk, etc.), in which case,
reference that particular type of food.
Leftovers Freshly cooked foods
Ideally, just other leftovers from the same
meal… Preferably not more than 24 hours old.
Raw Cooked foods Other raw foods, ideally in small quantities.
Foods (especially in large quantities)
Incompatible & supportive combinations. Table no. 6.2
All of these rules can feel overwhelming, even irritatingly complicated. But, the rationale behind
proper food combining really does make sense. Ultimately, combining mismatched foods generates
ama, a toxic substance that is often at the root of imbalance and disease. But, for those of you who
would like to understand a little more about HOW and WHY these food combinations tax our
bodies, here are a few specific examples:

68
Bananas and Milk
Banana & milk. Fig 6.3. (source google)
Though commonly eaten together, bananas and milk are challenging to digest together because
their qualities are so deferent. Bananas are heating while milk is cooling. That alone is problematic.
Further, bananas become sour as they break down. So now our digestive re has to process a sour
substance and milk at the same time. Ever added a squeeze of lemon to milk? Or maybe you’ve
poured a little milk into a tangy, fruity tea… only to watch it curdle instantly? What happens to
these mismatched foods in the digestive tract is not much deferent. When bananas and milk are
eaten
Together, their opposing qualities tend to smother the digestive re and can disrupt the balance of
intestinal ora, which results in the creation of
Toxins too this combination also frequently causes congestion, colds, coughs, allergies, hives, and
rashes. A similar situation arises when we combine any sour fruit with milk.

69
Eating Fruits Alone
Fruits. Fig. 6.4. (source google)
The reason fruits are best enjoyed on their own is that fruit is usually somewhat acidic, fairly simple
to digest, and often digests quite quickly. When fruits are eaten with other foods, there is usually a
significant discrepancy between the amounts of time required to properly digest the fruit versus
the more complex food. Inhibited by the more complex food, the fruit tends to move through the
digestive tract too slowly and can cause fermentation, gas, and bloating. In addition, the
combination typically introduces a number of connecting qualities into the digestive tract all at
once, which has the potential to overwhelm or stifle the digestive fire.

70
Nightshades and Cheese
Raspberry (nightshade) and cheese summer salad. Fig. 6.5. (source google)
This combination is simply too taxing for the digestive re. A nightshade is a common name for a
member of the plant family Solanaceae, which includes potatoes, bell peppers, tomatoes,
eggplants, cayenne peppers, paprika, tobacco, henbane, belladonna, datura, and over 2,500 other
plants. Nightshades contain alkaloids, primarily as a means of defence against being damaged by
insects. The alkaloids can be anywhere from mildly to fatally toxic to humans. As a result, diverse
cultures around the world have long held an intriguing relationship with the nightshade family.
Some have been used to make poisons, some contain incredibly addictive compounds such as
nicotine, some are mind altering, and others create an incredible sensation of heat in the mouth.
The bottom line is that nightshades contain a complex array of compounds that, once ingested,
lead to a potentially dramatic cascade of chemical reactions in the body. Ayurvedically speaking, all
nightshades are believed to be somewhat di cult to digest and to have the capacity to disturb the
doshas. When we mix these inherently challenging nightshades with cheese – which is heavy, oily,
and also di cult to digest –we can quickly overtax the digestive fire.

71
Beans and Cheese
Baked Jacket Potatoes with Baked Beans & Cheese. Fig.6.6. (source google)
Beans and cheese are similar in that they both tend to be heavy and are often di cult to digest. In
order to break down properly, they both require a good deal of digestive strength. But, the
similarities end there. Beans tend to taste mostly astringent and sweet, can be either heating or
cooling (depending on the type of bean), and usually have a pungent post-digestive effect. Cheese,
on the other hand, tastes predominantly sour, is almost always heating, and usually has a sour
post-digestive effect. The post-digestive effect of different foods occurs once that food has moved
into the colon; it affects the urine, faces, sweat and tissues – sometimes even at the cellular level.
Two foods with distinct post-digestive effects are typically quite different from one another. This is
the case with beans and cheese; when they are eaten together, they tend to overwhelm and
confuse the digestive tract. Meanwhile, their combined heaviness makes them even more difficult
to process, often resulting in poor digestion and the accumulation of ama.

72
Ease Into It
Remember, food combining is not about imposing black and white rules. It is one among many
powerful Ayurvedic tools for improving digestive health and overall wellness. Embracing the
wisdom of food combining slowly helps us to cultivate are need awareness around how our dietary
choices affect us. This heightened sensitivity can be an invaluable asset, regardless of how quickly
we are able to replace improper food combinations with more supportive ones. Be gentle with
yourself, progressing at a pace that works for you. You might and it helpful, on occasion, to take a
moment to reject on how your digestion and your overall sense of wellness have changed over
time. Proper food combining tends to awaken the body’s innate intelligence, so for most,
embracing good food combining habits gets easier with time and practice.
6.3. Tips for Improving digestion & maintaining health
In the present the majority of people suffer from everyday digestion problems such as gas,
bloating, stomach pain, constipation, heartburn, and fatigue after eating. Ayurveda provides simple
solutions to these common complaints by considering not only what we eat but how we consume
our meals.
To ensure food is properly digested, assimilated and metabolized by the body it is important to
follow these guidelines:
 Eat at the times when the body has the necessary enzymes available to cope with the digestion
of food. The peak time for enzymatic production is mid-day and this is the time to eat the
largest meal of the day. By ensuring that the heaviest foods and largest quantities are eaten at
this time, the bodily tissues are able to fully utilise the nutritional value of foods consumed. This
helps reduce the amount of food required by the body and reduces food cravings between
meals. It also goes a long way to helping reduce weight and maintaining hormone balance. The
evening meal should be light as the body produces far less enzymes to help digest food at this
period of the day. You should aim to eat at least three hours before going to bed and this should
therefore be between 5-7pm.

73
Have you ever gone out for a late dinner and found that it was a strain to wake up the next
morning or that it was difficult to be efficient during the following day? These are often the side
effects of improperly digested food. The best way to avoid these problems is to follow nature's
prescription of suitable times to eat. When the sun is strongest the digestive fire is also
strongest. Agni is associated with the Sun. This is one of the ways ayurveda seeks to connect our
mind and body with the environment. As the sun goes down so does our agni. Late night meals
interfere with sleep and after 10:00 p.m. the body is working to burn off toxins and continue to
digest food from the day. If you eat after 10:00 p.m., the food may cause toxins to accumulate in
the system, and as a result the next day you wake up tired. If you are not able to wake up fresh
and clear, then it is important to analyze the quantity of food and the time of night you are
eating dinner.
 Each meal should be taken in a peaceful, pleasant environment and should not be consumed
when irritated, angry or stressed as this hinders the digestive process and leads to bloating, gas
and the build- up of toxins in the gut. Excessive talk or a noisy environment hinders the
digestion and leads to undigested food remaining in the body causing wind and bloating.
Watching television or reading during eating can also have similar effects. Our bodies need an
uplifting and settled environment in order to process and absorb the nutrients from our meals.
If that is not available then we should at least be sitting down to eat - not standing, walking or
driving. The act of eating is life-giving. The process of eating, according to ayurveda, is
something reverent and important for the development of consciousness as well as our physical
health. When we sit down to eat our stomach is in a relaxed posture and our awareness is on
the taste, texture, and smell of the food. This will greatly improve the digestion.
 Whilst it is important to drink between 1-2 litres of water per day, liquid should not be
consumed half an hour before or one hour after eating as this ensures that the digestive
enzymes responsible for digesting food aren’t diluted by excessive water intake. It is, however,
useful to sip small amounts of hot water with a meal as this aids the digestive process.
Ayurveda recommends taking a small cup of ‘Post-digestive’ tea (see ‘herbal teas’) to help with
the digestive process. Hot water with fresh ginger, lemon, fennel seeds or mint leaves should be
sipped throughout the day.
 The next ayurvedic recommendation also addresses agni. Ayurveda recommends avoiding cold
drinks at meals and ice cold foods in general. This is like putting cold water on the burning logs.

74
Icedwater,
normally served at restaurants, extinguishes the digestive fire. Even juice or milk right out of the
refrigerator is too cold for the digestion. Juice should be taken at room temperature and water
without ice. Once you get into this habit of drinking beverages at room temperature you will
notice a dramatic improvement in your digestion and the way your body feels while eating and
after the meal. Cold drinks and foods mixed with warm cooked foods can cause stomach
cramps, bloating and general discomfort in the stomach area. If you have a pitta imbalance you
can take cool drinks in-between meals. Cold or frozen foods are not recommended for pitta
either because even though they may temporarily cool down the heat, the agni is still being
over stimulated and the imbalance will continue. Try slightly cool drinks made with rose water,
or milk blended with dates or fresh mangos.
 Avoid caffeine, alcohol and carbonated soft drinks and switch to life-giving, vitality-boosting
beverages. Water, that most basic yet most overlooked elixir of life, helps to rehydrate the
system and flushes toxins from the body. Water that has been boiled and cooled has the added
healing element of fire in it. Adding herbs and spices suited to your physiology or designed to
correct a specific imbalance can enhance the healing quality of the water you drink. At bedtime,
drink a cup of warm milk (boil and cool it for added digestibility) blended with a spoonful of
ghee, a pinch of ginger, a pinch of cardamom and a pinch of nutmeg will aid sleep.
 Cut down on sugar, wheat, coffee, tea, alcohol and red meat as these hinder the digestive
process, leach nutrients and water from the body or block the uptake of nutrients from food.
This is especially so with sugar as this ‘feeds’ the ‘bad’ bacteria in the gut and helps them
multiply – this leads to candida, bloating, wind and indigestion.
 Another way to improve the digestion is to stimulate the agni or digestive fire before we begin
eating. Weak digestive agni may result in fatigue after eating so Ayurveda recommends eating a
one inch piece of fresh ginger with a few drops of lemon juice and a few pinches of salt on it
before a full meal. This starts to activate the salivary glands, producing the necessary enzymes
so that the nutrients in the food are easily absorbed by the body. See ‘Ginger Pickle’ recipe.
Balancing your digestive agni is a key principle in Ayurvedic medicine. That's why ayurveda
recommends a number of general practices for better digestion. Digestive agni can be
compared to a burning fire. If the flame is very low than it will take a long time to cook the

75
food. In the same way if the fire is too big it can burn the food. If we put a huge log on a low fire
it will extinguish it. Our digestive fires should be balanced so that we can digest our meals
efficiently and smoothly.
 Ideally, each main meal should provide the six tastes of bitter, sweet, pungent, astringent, sour
and salty. This ensures the nutritional requirements of the body are met and reduces the need
for snacking and over-eating. Specific mixtures of herbs or ‘churna’s’ may be added during
cooking or sprinkled over food to ensure a balance of the six tastes in each meal (see ‘churna’
recipes). Spices not only add flavour and aroma; they also bring therapeutic value to the meal.
They help boost natural immunity, and most of them boost the digestion so that the body is
better able to absorb and assimilate the nutrients from the foods you eat.
 Start the day with a stewed apple and raisins as this is light, warm and nourishing and breaks
the fast of the night slowly. The digestive system needs warm, nourishing foods in the morning
to stimulate it, but not too much. The digestive fire is just waking up, and will be at full capacity
when the sun is high in the sky, at noon. Heavier proteins and larger amounts of food are best
digested later in the day. A stewed apple also helps your elimination system, because it is easy
to digest and contains lots of fibre. It also contains vitamins, trace minerals, and antioxidants.
This is also a good recommendation for weight loss as anything that is light on the digestion,
and adds nutrients rather than empty calories, helps burn body fat.
 It is important not to eat if there is no hunger/appetite present. Often the feeling of ‘needing
something’ to eat is really a need for liquid intake – try and listen to the body’s signals. Often
the body needs smaller, easily digestible soups and fruit/vegetable juices rather than a ‘full-
blown’ meal, to gain energy and vitality.
 Eat slowly and always chew your food well - many digestive enzymes are added from the
salivary glands and these are stimulated by the action of the jaw. Food that enters the stomach
should be ‘soup like’ as the stomach has no teeth to do this foryou.
 At the end of a meal it is beneficial to wait for five minutes before taking seconds or a desert as
this gives the body time to register fullness and to indicate whether it requires more. You
should leave the table feeling light, refreshed and energetic. It you feel heavy and tired after
eating this is an indication that you have eaten too much or that the food you ate was
nutritionally poor. Allow five to ten minutes before leaving the table and then take a short walk

76
for ten to fifteen minutes to aid the digestive process.
 Food consumed should always be of the highest quality. Fresh, organic food is best and all
refined, processed food is best avoided. Colour, taste and presentation are as important as
nutritional content as the pleasure we get from smelling, seeing and tasting food determines
the abundance of enzymes necessary for proper digestion.
 If raw foods are eaten these should be taken at the beginning of the meal and always in small
quantities (less than one third of the total meal content). Whilst raw food contains an
abundance of vitamins and enzymes the body finds it harder to break these down than cooked
food and this can lead to severe digestive problems, especially if the body is already under
stress and the digestion is working less than optimally. The best cooking method is to lightly
steam vegetables as this ensures minimal loss of enzymes and maximum retention of nutrients.
 According to Ayurveda sweet, fruit desserts should be taken at the beginning of a meal rather
than at the end. Sweet tastes satisfy hunger and quench the appetite and therefore reduce the
need for large amounts of food. Fruit that is left sitting behind the main meal waiting to be
digested (up to six hours) can ferment and produce large amounts of gas and bloating. This
destroys the ‘good’ digestive flora and encourages the production of ‘bad’ digestive
flora/bacteria.
 To properly digest a meal the stomach should be no more than a third full. A third should
contain food, a third the liquid you have been consuming before the meal and a third air or
space. This allows the digestive juices to fully break down the food contained there.
 Another ayurvedic tip for digestion is to drink a fresh yogurt drink called Lassie either during or
after the meal. This drink consists of 1/4 cup fresh homemade yogurt, 1 cup room temperature
water and sugar to taste. Blend it for one minute in the blender. Lassie is light and contains
lactobacilli, necessary bacteria that lubricate the intestines to help digestion go smoothly.
Lassie drinks help to reduce gas and bloating. They also taste delicious and can make a meal
more satisfying and nutritious. See ‘lassie’ recipes.
 Adequate intake of essential fatty acids (omega 3,6,9) will help reduce cholesterol, high blood
pressure, diabetes and obesity. These can be found is fresh deep-sea fish such as mackerel,

77
sardines and salmon and in many freshly-ground nuts and seeds. However, the best way to
ensure an adequate intake is by adding oil to your food. Olive oil is good but flax oil, pumpkin oil
and borage oil are better. Better still is a specially formulated blend called ‘Udo’s oil’ (see
‘Savant’ in the resources section) which contains all the essential fatty acids or omegas in their
ideal ratios for optimum health and nutrition.
 Fruits and vegetables contain lots of phyto-nutrients, and a variety of senses-pleasing colours,
tastes and textures. Ayurveda has always recommended eating lots of fruits and vegetables, not
only for their nutritional value, but also because they are natural internal cleansers. Modern
research concurs that fruits and vegetables are powerful disease-prevention foods - in fact, it is
now recommended that you eat nine servings of antioxidant-rich fruits and vegetables a day to
prevent cancer and other free radical induced diseases.
 Eat naturally intelligent foods. Almost three-quarters of the products sold in supermarkets
contain genetically modified ingredients and many of the chemicals and pesticides used in
growing foods have been linked to numerous diseases. Processed foods, genetically modified
foods, and foods to which additives or artificial preservatives have been added are no longer
alive with the intelligence of nature. According to ayurveda, the human physiology is a
reflection of the laws of the universe, and the more in tune our lives are with nature, the
healthier we are likely to be. Our digestive system is designed to process foods that are closest
to nature - whole grains, pulses, fruits and vegetables. Help your digestion function optimally
by choosing organic foods whenever possible - your health is worth the extra cost.
 Cook your food correctly. The purpose of ayurvedic cooking is to combine the intelligence of the
spices, the intelligence of vegetables and the intelligence of the fat - all the different enzymes
and energetics - in a way that is not confusing for your body's intelligence to break down and
incorporate. Ayurvedic cooking methods are easy on the digestive system. You can prepare
ayurvedic vegetables in one of two ways. The first way is to steam the vegetables and then add
the spices which have been sautéed in ghee, coconut oil or olive oil. The second way is to sauté
the spices in ghee, coconut oil or olive oil and to then add the vegetables and sauté for a few
minutes. Cover and cook at low temperature. If you are making a curry (vegetables with sauce),
add a small amount of water to finish cooking the vegetables

78
 Give your digestive system a break. According to ayurveda, the build-up of ama or toxins in the
physiology is the root cause of most disorders. That's why ayurveda recommends internal
cleansing at the change of each season for optimal health. During internal cleansing, eat light
yet nourishing foods such as mung bean soup or kicharee and drink lots of warm water or
‘Detox Tea’ through the day. See ‘teas’ in recipe section. Fresh, sweet juicy fruits are excellent
cleansers. Periodic internal cleansing gets rid of accumulated junk from inside the body and
boosts the digestion for the next season.
 Triphala is an excellent aid to elimination and purification and will help strengthen and purify
the digestive/immune system. It is best taken in the late evening. A herbal paste called
Chywanaprash is also excellent in this regard.
 Water is essential for good, digestion, ridding the body of toxins, maintaining immunity and
healthy skin. When the water is herbalised it has an even stronger, more beneficial action.
For kapha types: To a thermos of boiled water, add 2 thin slices of fresh ginger root, 2 basil
leaves, 2 whole cloves, 1/2 teaspoon of whole cumin seeds and 2 pinches licorice powder. Sip
hot, during and after meals.
For pitta types: 2 pinches of Indian sarsaparilla powder, 1/4 teaspoon cumin seeds, 2 pinches of
licorice powder, 1/2 teaspoon fennel seeds and 1/2 teaspoon of coriander seeds. Drink at body
temperature throughout the day, alternating with plain boiled water.
For vata types: 1/2 teaspoon whole cumin seeds, 1/2 teaspoon whole coriander seeds, 1/2
teaspoon fennel seeds, 3 pinches of ashwagandha root powder and 1 pinch whole root licorice
powder. Drink warm
 Exercise each day as your body craves routine. If you exercise at fifty percent capacity at the
same time every day, eat at the same time and sleep at the same time, your body will respond
with better digestion, better sleep and overall better immunity. Yoga, walking, cycling, dancing
and swimming are all excellent in this regard. The way to tell if you are exerting more than fifty
percent capacity and starting to exceed your capacity is if sweat starts to form on your nose,
forehead or under the arms. Another sign is if you can no longer breathe through the nose.
Breathing through the nose is recommended for ayurvedic exercise. If you start to need to gulp
air through the mouth, it's time to slow down or stop. If you follow this one guideline, you will
always feel energized by exercise instead of exhausted. Each day, you will find that your capacity
increases and that you can exercise more intensely or for a longer duration. Very naturally you

79
will be able to handle more exercise without ever straining.
 The practices of meditation, chanting and pranayama will also help balance the mind, subtly
tone the body, improve digestion and massively reduce stress.
 Retiring to bed early and waking early is necessary for the maintenance of hormone balance in
the mind and body – this creates happiness and a stress-free mind; the prerequisite of proper
digestion.
 Better relationships are formed when the mind and body are in harmony. The beauty of
Ayurveda is that it takes into account all areas of life. While you may think that your problems
with relationships start with the other person, the fact remains that you can change only
yourself. Most relationships go wrong when the people involved start blaming each other. If
you stop and look within, you will surely find that blame doesn't always lie with the other
person. At the basis of all relationships is the human heart. The heart is the seat of Sadhaka
Pitta, the sub-dosha of Pitta concerned with emotions. To use modern terminology, Sadhaka
Agni is related to the neuro-hormones that are located in the brain and all over the body,
including the heart. The neuro-hormones located in the heart send signals to the brain to
register depression or happiness, depending on how the individual processes an experience.
 It is important to understand and thereby respect the special psycho-emotional makeup of
others. Rather than blame others for reacting differently than we do, it's better to develop
understanding and tolerance, based on the knowledge of Ayurvedic mind-body types. If you are
feeling irritated with someone, it's best to look to your own physiology rather than blame him
or her. Once we start to live more in harmony with nature we are naturally more tolerant and
forgiving. Good digestion not only positively effects our physical health but our mental and
emotional health as well but. This also works the other way round; better relationships create
better digestion, better health and a happier life.

80
Chapter 7
7. Effects of Yoga on Digestive System
7.1. Yoga
Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient
India. There is a broad variety of Yoga schools, practices, and goals in Hinduism, Buddhism,
and Jainism. Among the most well-known types of yoga are Hatha yoga and Raja yoga.
The origins of yoga have been speculated to date back to pre-Vedic Indian traditions, it is
mentioned in the Rigveda, but most likely developed around the sixth and fifth centuries BCE, in
ancient India's ascetic and chronology of earliest texts describing yoga-practices is unclear,
varyingly credited to Hindu Upanishads and Buddhist Pāli Canon, probably of third century BCE or
later. The Yoga Sutras of Patanjali date from the first half of the 1st millennium CE, but only gained
prominence in the West in the 20th century. Hatha yoga texts emerged around the 11th century
with origins in tantra.
Yoga gurus from India later introduced yoga to the west, following the success of Swami
Vivekananda in the late 19th and early 20th century. In the 1980s, yoga became popular as a
system of physical exercise across the Western world. Yoga in Indian traditions, however, is more
than physical exercise, it has a meditative and spiritual core. One of the six major orthodox schools
of Hinduism is also called Yoga, which has its own epistemology and metaphysics, and is closely
related to Hindu Samkhya philosophy.
Many studies have tried to determine the effectiveness of yoga as a complementary intervention
for cancer, schizophrenia, asthma, and heart disease. The results of these studies have been mixed
and inconclusive, with cancer studies suggesting none to unclear effectiveness, and others
suggesting yoga may reduce risk factors and aid in a patient's psychological healing process.
7.2. Human digestive system

81
Digestive System in human body is also known as alimentary or gastrointestinal system. It provides
nourishment to all the body cells from the external environment. Food intake, its digestion,
absorption and assimilation; water balance, elimination of residue, waste products and poisonous
substances are the main functions of this system. The system includes gastrointestinal tract
(alimentary canal), salivary glands and portions of liver and pancreas. The alimentary canal is a
continuous tube. It consists of mouth (buccal cavity), throat (pharynx), oesophagus, stomach, small
intestine, large intestine (colon), rectum and anal canal, ending in the anus. In order to keep this
system healthy yoga can be instrumental. Some of the Kriyas like Dhauti, Basti and Nauli influence
the functioning of the digestive system significantly. But before beginning with the yogic practices it
is essential to acquire knowledge about the digestive system in details.
Yoga Practices and Benefits. Fig. 7.1. (source google)
Yoga asanas create movements in the human body that greatly enhances the activities of the
digestive organs. There are several ailments that occur in the digestive tract due to various reasons.
Bowel irregularities can be caused due to several reasons like unhealthy lifestyle, consuming the
wrong kinds of foods, chronic indigestion, and extra sensitive digestive system. One must always
check the eating habits before the digestive system becomes disable of its function. It is always
advisable to eat simple and healthy meals. One should avoid foods that cause bowel disorders.
Refined oily and spicy foods should always be avoided. Digestive system works best if fresh foods
such as vegetables, salads, fruits, curd and buttermilk are consumed at a regular basis. One should
chew the food well before swallowing it and one should practice eating at the same time daily if
possible. Besides this yoga asanas are the best possible ways to treat the digestive ailments
naturally.

Food Habbits as Recomended by Ayurveda

Food Habbits as Recomended by Ayurveda

Recommended

Recommended

More Related Content

What's hot

What's hot (20)

Similar to Food Habbits as Recomended by Ayurveda

Similar to Food Habbits as Recomended by Ayurveda (20)

Recently uploaded

Recently uploaded (20)

Food Habbits as Recomended by Ayurveda