The Ayurveda diet is a personalized eating style that aims to improve digestion and balance physical and emotional health, helping to prevent various diseases, such as diabetes, high blood pressure, and obesity.
Based on Ayurvedic medicine, this diet can also help with weight loss, as it prioritizes the intake of healthy and natural foods, such as cereals, fruits, vegetables and low-fat proteins.
The Ayurveda diet is made according to each person’s dominant Doshas, which is the type of energy that favors the balance of the body and mind, being classified into kapha, vata and pitta. Thus, according to the dominant Dosha type, some foods should be prioritized, while others should be avoided.
How to follow the Ayurvedic diet
During the Ayurvedic diet, you should prioritize the intake of healthy foods such as cereals, legumes, fruits, vegetables, nuts, dairy products, low-fat proteins, herbs and spices.
Furthermore, it is recommended to avoid the consumption of ultra-processed foods, such as soda, pizza, French fries, packaged snacks and ice cream. Discover other ultra-processed foods.
However, Ayurvedic nutrition must be personalized according to each person’s dominant Dosha, which determines which foods should be prioritized to promote balance in the body and mind.
Although the Ayurveda diet is healthy, it is important to highlight that more scientific studies are still needed to prove the effectiveness of this type of diet.
Allowed foods
The foods allowed in the Ayurvedic diet vary according to each person’s dominant Dosha.
1. Pitta Dosha
People with the dominant pitta Dosha should eat foods such as:
- Proteins: small amounts of poultry, tofu and egg whites;
- Dairy: milk, ghee and butter;
- Sweet and ripe fruits: orange, pear, banana, pineapple, melon, coconut and mango;
- Sweet and bitter vegetables: cabbage, cauliflower, celery, cucumber, zucchini, sweet potatoes, carrots, pumpkin and Brussels sprouts;
- Legumes of any type: chickpeas, lentils, black beans and kidney beans;
- Cereals: barley, white rice, pasta and bread;
- Nuts and seeds: pumpkin, sunflower and linseed seeds;
- Herbs and spices: black pepper, cumin, cinnamon, coriander, dill and turmeric.
People with the dominant pitta Dosha should prioritize foods that are cold or hot, and have a bitter, sweet and astringent taste.
2. Kapha Dosha
People who have the dominant kapha Dosha should consume foods such as:
- Proteins: small amounts of poultry, seafood and egg whites;
- Dairy: skimmed milk, goat’s milk and soy drink;
- Fruits: apple, pear, pomegranate, cherry and dried fruits such as raisins, figs and plums;
- Vegetables and greens: green leaves, onions, potatoes, mushrooms, okra and radishes;
- Legumes: lentils, black beans and white beans;
- Cereals: oats, rye, buckwheat, corn and barley;
- Nuts and seeds: pumpkin, sunflower and linseed seeds;
- Herbs and spices of any kind: cumin, black pepper, turmeric, ginger, cinnamon, basil, oregano and thyme.
Furthermore, it is also recommended to prioritize heated foods with acidic, bitter and astringent flavors.
3. Vata Dosha
People with dominant vata Dosha should prioritize foods such as:
- Proteins: small amounts of poultry, seafood and tofu;
- Dairy: butter milk, yogurt, cheese and ghee;
- Ripe and sweet fruits: banana, mango, strawberry, peach and plum
- Cooked vegetables: beets, sweet potatoes, onions, carrots and green beans;
- Legumes: lentils, chickpeas and mung beans;
- Cereals: cooked oatmeal and rice;
- Nuts and seeds of any type: walnuts, Brazil nuts, chia, linseed and sunflower seeds;
- Herbs and spices: cardamom, ginger, cumin, basil, cloves, oregano, thyme, black pepper.
Furthermore, it is also important to eat well-cooked and succulent foods, such as soups and broths, hot and with a salty, sweet and acidic flavor.
Foods that should be avoided
Processed foods, alcoholic beverages and red meat should be avoided in any type of Ayurveda diet. However, depending on each person’s dominant Dosha, other foods should also be avoided.
1. Pitta Dosha
People with the dominant pitta Dosha should avoid seafood and egg yolks; dairy products such as cream and cheese; green and sour fruits such as grapes, apricots, grapefruit and berries; vegetables such as beets, tomatoes and onions; cereals such as brown rice, corn and rye.
Furthermore, it is also recommended to avoid excessive intake of salt, fermented foods, white sugar, honey, brown sugar and coffee.
2. Kapha Dosha
When you have dominant kapha Dosha, it is advisable to avoid egg yolks and shrimp; fruits such as banana, coconut, mango and fresh fig; vegetables such as sweet potatoes, tomatoes, zucchini and cucumber; and cereals such as rice and wheat.
It is also important to avoid excessive intake of fats and sugars, frozen foods, such as ice cream.
3. Vata Dosha
People with dominant vata Dosha should avoid consuming unripe fruits; dried fruits, such as raisins, plums and apricots; raw, dried and cold vegetables; legumes such as soybeans, black, purple and white beans; and cereals such as barley, rye, wheat, corn and quinoa.
It is also important to avoid cold or iced foods, sugar and caffeinated drinks, such as coffee, green tea and mate tea.
Main benefits
The main health benefits of the Ayurveda diet are:
- Help with weight lossas this diet prioritizes the consumption of healthy foods, such as cereals, fruits, legumes, vegetables and lean proteins;
- Prevent diseases such as diabetes, obesity and high blood pressure, because this diet prioritizes the consumption of foods rich in vitamins, fiber, minerals and antioxidants that improve general health.
Furthermore, by promoting balance between body and mind, the Ayurvedic diet also helps improve mood, reduce anxiety, increase energy and general well-being.
Other tips and care
The Ayurvedic diet also provides other precautions such as:
- Avoid exchanging meals for sandwiches;
- Eat carefully, being aware of what food influences the body and mind;
- Sleep between 7 and 9 hours per night;
- Be more careful with the quality of food than the quantity;
- Eat calmly and chew food well;
- Drink plenty of water between meals.
It is also recommended to do physical activities regularly, seek out good company, live in peaceful environments, read good books and develop practices that promote balance, such as yoga and meditation.
