Ayurvedic Diet
Ayurvedic Diet
There is also much emphasis on proper digestion, to insure that food is broken down and metabolized well to create healthy tissue. If good food is not digested well it will become ama a sticky undigested substance that acts as a toxin in the body. Since each individual has a unique mind body constitution each person will have different dietary needs and the Ayurvedic approach gives us an understanding of these differing needs. By understanding the dietary principles of Ayurveda you can develop an understanding of your constitutional (doshic) tendencies and learn to balance them by your food choices and the cultivation of digestive awareness.
Food and herbs are both governed by the same energetic principles, taste, energy, elements and dosha. Herbs have a more subtle effect and food gives us more substantial nutrition. Herb therapy must be accompanied by a proper balancing diet to be effective. If the diet is inharmonious it will neutralize or limit the effect of the herbs and render them ineffective.
DIET AND THE MIND
In Vedantic philosophy the mind is considered to be the essence of food. The Upanishads state, “The food that is eaten is divided threefold. The gross part becomes excrement. The middle part becomes flesh. The subtle part becomes the mind.” According to the common adage, “We are what we eat.’ What we eat affects our emotions and can create a predisposition for both psychological and physical disorders. Just as wrong emotions can upset our digestion, so wrong digestion can upset our emotions. (Dr. David Frawley ‘Ayurvedic Healing’)
TASTES
Taste has an effect on us both physically and psychologically. This understanding can be used to bring about more balance to our body and mind.
SWEET – The qualities are heavy, moist, cool and stable (kapha qualities). It is nourishing & tonifying and builds tissue. Emotionally the sweet taste gives us a sense of satisfaction, gives us immunity against stress and reduces symptoms of anxiety. No wonder we crave it. If we eat refined sugar like candy it may give us a temporary sense of satisfaction but since it has little nutritional valve it will not sustain us and will deplete our life force (prana or chi). Too much sweet and we become complacent, too little causes dissatisfaction, hypersensitivity, and causes a person to become stressed easily. Example: Simple sugars, grains, starches, dairy, fats, oils, fish & meats. Most of the foods we eat have the sweet taste. (Vata & pitta -, kapha +)
SOUR – The qualities are Heavy, hot, moist & stable. It is mildly nourishing, promotes digestion and is good for weakness. Emotionally the sour taste improves discrimination. Too much and we become overly critical, too little and we become gullible. Examples: Sour fruits, acidic vegetables & fermented foods. (Vata-, pitta & kapha +)
SALTY – The qualities are moist, warm & heavy. It mildly tonifies, improves appetite & digestion, softens tissue and increases flexibility. Good for athletes and the aged. Emotionally it decreases excessive thoughts, anxiety, panic and fear. Examples: Salt and seafood. (Vata-, pitta & kapha +)
PUNGENT – The qualities are hot, light mobile & dry. It increases digestion & purifies but can deplete the bodily fluids (Rasa) and can heat the blood. Emotionally it increases passion, anger and intensity. Examples: Many spices, ginger, peppers, onions, garlic.
(Vata +, pitta ++, kapha--)
ASTINGENT – The qualities are dry & cool. It improves tone and is reducing or drying especially to the body fluids (Rasa). Emotionally it dries up the personality making a person more dull, introverted and increases insecurity. Examples: Most beans, cranberries, some leafy vegetables. (Vata +, pita & kapha-)
BITTER – The qualities are very cold, light, dry & mobile. (Vata qualities) It decreases the digestive fire. (Except is small amounts it can improve digestion) it is a strong purifier scraping away toxins (ama) and cools the blood. Emotionally it encourages spiritual growth but is ungrounding. It decreases anger and criticalness. Too much causes dissatisfaction, fear, anxiety & insecurity. Examples: Leafy greens and certain herbs. (Vata ++, pitta-- & kapha-)
When the mind and body are balanced the person will naturally crave the tastes that will keep them in a state of balance. If they are out of balance then a person will likely crave tastes that keep them out of balance. All people need all 6 tastes. When we get all 6 tastes the body and mind will feel more satisfied and you will have less cravings. The more you are out of balance the more you need to stress the proper tastes.
FACTORS THAT AFFECT FOOD.
1) The nature of the food; its inherent qualities and tastes. (Hot/cold, moist/dry, heavy/light, nourishing/depleting, clearing /dulling, etc)
2) Preparation has an effect on food. Cooking adds fire element (lighter & warmer). When we cook foods it makes them easier to digest. Cold foods or iced drinks decrease the fire element making them harder to digest. Spices can change the elemental qualities of food depending on there qualities. Cooling herbs like coriander, mint and chamomile will help to cool a food while hot spices like pepper, ginger, chili pepper and cloves will add the fire element to the food. This is often used to make a food more easily digestible (curries, hot sauces, etc). Liquids or oils can add moisture to a dry food.
3) Processing - Modern techniques can deplete food of its Prana (life force) reducing the nutritional value. The food you eat should be of good quality, fresh, freshly cooked, organic, homegrown or picked in the wild. Avoid junk food, foods artificially prepared with additives, preservatives and artificial colors all of these reduce quality. Refrigeration does preserve food but over time some deterioration will occur. Frozen food, canned food, leftovers, old or stale foods are all to varying degrees depleted of prana.
4) Quantity – The amount of a food can change the effect it has on you. A small amount of a heavy food will increase the lightness in the body and a large amount of a light food can increase the heavy quality in the body. This is useful in dual dosha people. For example a kapha (earth/water) vata (air/ether) person can eat a small amount of a heavy food and bring balance to both doshas.
SPECIFIC DOSHAS
1) Vata people need more food to bring about balance, but since they cannot digest well they should eat more frequent meals. Most vata disorders will not resolve without the increased intake of good nourishing foods. They should emphasize the sweet sour and salty tastes, warm, moist and nourishing foods. Vata people tend to have irregular eating habits and should have meals at the same time each day, relax before eating and eat with out distraction (TV, computer, loud music).
2) Kapha people need to eat less food, less often and avoid over eating. Most kapha problems will not resolve unless food intake is decreased. They should emphasize pungent bitter and astringent tastes and hot, light and dry foods.
3) Pitta people should eat medium amount and 3 regular meals a day. They should emphasize bitter, astringent and sweet tastes and cool foods like leafy greens and fruits. Pitta people tend to be intense and driven so they should also take time to eat away from things that engage their competitive or intense nature.
PICKING THE BEST FOODS FOR YOU DOSHA
1) Go over your food list (see lists) and eliminate the worst foods first. This may be one of the most effective changes you can make.
a. Pitta – Decrease hot & spicy foods like peppers, onions, garlic, tomatoes, and eggplant. Also alcohol aggravates pitta as well as salty & sour foods.
b. Vata – Decrease dry & cold foods like leafy greens, beans, excessive sugar and dry foods.
c. Kapha – Decrease cold, heavy and sweet foods like dairy, wheat, sweets and oily foods.
If we can change just 1 or 2 items permanently this may have better results than a short-term radical change. Do not try to change your diet to quickly or radically. Our bodies have become habituated to the kinds of food we usually eat. It takes time for the body to assimilate to a new diet. There can be side effects even in reestablishing harmony. For example if we become accustom to eating a lot of meat and suddenly start a diet of fruit and vegetables we will likely develop loose stools and gas. Getting off of a bad or junk food diet or sugar addiction can cause similar side effects as getting off drugs. Dietary therapy takes time; it may take up to a month to see positive effects. If you have chronic digestive problems or malabsorption the digestive system often has to be reeducated by starting with a simple digestive starch. Traditionally kicharee (mung bean & basmati rice soup) no sugars and only mild spice is used for each meal until digestion is normalized.
2) Become familiar with the foods that are best for you in each food group. These should be your staples. Develop from these lists some good options for breakfast, lunch and dinner. An example for vata would be oatmeal with a sweet fruit like berries, nuts, butter and maple syrup or honey or a good quality pancakes (home made is best) or scrambled eggs with vegetables (bell peppers, onion, tomatoes) and whole wheat toast.
Choose beverages that are best for you and incorporate them into your dietary routines. Get an Ayurvedic cookbook and try new recipes and add them to your list. (Ayurvedic Cooking for Westerners by Amanda Morningstar, Ayurvedic Cooking for Self Healing by Usha and Dr. Vasant Lad, The Chopra Center Cookbook by Deepak Chora, Eat Taste Heal by Thomas Yarema, MD, Daniel Rhoda and Chef Johnny Brannigan, 3-Season Diet by Dr. John Douillard)
3) Determine which meals will be most balancing for you and use them when you are the most out of balance. The more you are out of balance the more you will need to stress these foods. When you have eaten foods that can cause imbalance or other activities such as drinking alcohol, eating a late meal, too much food or even activities like excessive travel, long work hours etc. Make a special effort to counter the effect of these activities with your diet and routines; this will prevent the imbalance from taking a foothold. If you implement these measures, over time you will begin to notice your life taking on more Satvic qualities (Harmony, intelligence, sensitivity, balance, universal concerns and a devotion to what is good).
4) CREATING APPETITE AND DIGESTIVE AWARENESS.
«When food is consumed with respect, food is able to join with a person in a healthy way , when it is not, even wholesome food becomes toxic and ama is produced. It is better to consume poor quality food properly then high quality food improperly». (Dr. Mark Hlpern, founder of the California College of Ayurveda)
Western Nutritional approach to diet gives little attention to proper eating habits but in the Ayurvedic diet eating habits play a major role in understanding the orgins of the disease process. When we are in a relaxed state and our hunger level is high we are prepared to breakdown and digest food. Our digestive enzimes are secreted and blood flow is diverted to the gastroentestinal tract when we relax. If we eat when distracted, upset or rushed our bodies produce stress hormones that turn off the digestive process.
Agni – The digestive fire is the key to proper digestion. Ayurvedic techniques are designed to create in us a strong stable agni. Not to hot or to cold, not irregular but stable and steady. It is said that with strong agni the body can turn poison into nector but if the agni is weak then even wholesome food will be turned into poison.
Elemination – The removal of body wastes is also a key element in maintaining proper digestion. We can learn a lot about the body's digestion by examining elemination.
Doshic tendencies: Kapha – Slow, heavy with mucus. Pitta – Hot, smelly and loose. Vata – Constipation or alternating constipation and diarrhea.
Signs of poor digestion and low agni include: Bad breath, rashes, low energy, lack of appetite, poor mood, difficulty concentrating, low enthusiasm, coating on the tonge, gas, bloating and sluggish digestion.
Food Sadhana – The process of making eating sacred. This is done by eating with complete awareness and focus. Eating is a sacred act as we are taking into our bodies food, hoping it will join and become a part of us, When we give respect to this process it will benefit us physically, mentally and spiritualy.
Guidelines for Healty Eating:
Food and herbs are both governed by the same energetic principles, taste, energy, elements and dosha. Herbs have a more subtle effect and food gives us more substantial nutrition. Herb therapy must be accompanied by a proper balancing diet to be effective. If the diet is inharmonious it will neutralize or limit the effect of the herbs and render them ineffective.
DIET AND THE MIND
In Vedantic philosophy the mind is considered to be the essence of food. The Upanishads state, “The food that is eaten is divided threefold. The gross part becomes excrement. The middle part becomes flesh. The subtle part becomes the mind.” According to the common adage, “We are what we eat.’ What we eat affects our emotions and can create a predisposition for both psychological and physical disorders. Just as wrong emotions can upset our digestion, so wrong digestion can upset our emotions. (Dr. David Frawley ‘Ayurvedic Healing’)
TASTES
Taste has an effect on us both physically and psychologically. This understanding can be used to bring about more balance to our body and mind.
SWEET – The qualities are heavy, moist, cool and stable (kapha qualities). It is nourishing & tonifying and builds tissue. Emotionally the sweet taste gives us a sense of satisfaction, gives us immunity against stress and reduces symptoms of anxiety. No wonder we crave it. If we eat refined sugar like candy it may give us a temporary sense of satisfaction but since it has little nutritional valve it will not sustain us and will deplete our life force (prana or chi). Too much sweet and we become complacent, too little causes dissatisfaction, hypersensitivity, and causes a person to become stressed easily. Example: Simple sugars, grains, starches, dairy, fats, oils, fish & meats. Most of the foods we eat have the sweet taste. (Vata & pitta -, kapha +)
SOUR – The qualities are Heavy, hot, moist & stable. It is mildly nourishing, promotes digestion and is good for weakness. Emotionally the sour taste improves discrimination. Too much and we become overly critical, too little and we become gullible. Examples: Sour fruits, acidic vegetables & fermented foods. (Vata-, pitta & kapha +)
SALTY – The qualities are moist, warm & heavy. It mildly tonifies, improves appetite & digestion, softens tissue and increases flexibility. Good for athletes and the aged. Emotionally it decreases excessive thoughts, anxiety, panic and fear. Examples: Salt and seafood. (Vata-, pitta & kapha +)
PUNGENT – The qualities are hot, light mobile & dry. It increases digestion & purifies but can deplete the bodily fluids (Rasa) and can heat the blood. Emotionally it increases passion, anger and intensity. Examples: Many spices, ginger, peppers, onions, garlic.
(Vata +, pitta ++, kapha--)
ASTINGENT – The qualities are dry & cool. It improves tone and is reducing or drying especially to the body fluids (Rasa). Emotionally it dries up the personality making a person more dull, introverted and increases insecurity. Examples: Most beans, cranberries, some leafy vegetables. (Vata +, pita & kapha-)
BITTER – The qualities are very cold, light, dry & mobile. (Vata qualities) It decreases the digestive fire. (Except is small amounts it can improve digestion) it is a strong purifier scraping away toxins (ama) and cools the blood. Emotionally it encourages spiritual growth but is ungrounding. It decreases anger and criticalness. Too much causes dissatisfaction, fear, anxiety & insecurity. Examples: Leafy greens and certain herbs. (Vata ++, pitta-- & kapha-)
When the mind and body are balanced the person will naturally crave the tastes that will keep them in a state of balance. If they are out of balance then a person will likely crave tastes that keep them out of balance. All people need all 6 tastes. When we get all 6 tastes the body and mind will feel more satisfied and you will have less cravings. The more you are out of balance the more you need to stress the proper tastes.
FACTORS THAT AFFECT FOOD.
1) The nature of the food; its inherent qualities and tastes. (Hot/cold, moist/dry, heavy/light, nourishing/depleting, clearing /dulling, etc)
2) Preparation has an effect on food. Cooking adds fire element (lighter & warmer). When we cook foods it makes them easier to digest. Cold foods or iced drinks decrease the fire element making them harder to digest. Spices can change the elemental qualities of food depending on there qualities. Cooling herbs like coriander, mint and chamomile will help to cool a food while hot spices like pepper, ginger, chili pepper and cloves will add the fire element to the food. This is often used to make a food more easily digestible (curries, hot sauces, etc). Liquids or oils can add moisture to a dry food.
3) Processing - Modern techniques can deplete food of its Prana (life force) reducing the nutritional value. The food you eat should be of good quality, fresh, freshly cooked, organic, homegrown or picked in the wild. Avoid junk food, foods artificially prepared with additives, preservatives and artificial colors all of these reduce quality. Refrigeration does preserve food but over time some deterioration will occur. Frozen food, canned food, leftovers, old or stale foods are all to varying degrees depleted of prana.
4) Quantity – The amount of a food can change the effect it has on you. A small amount of a heavy food will increase the lightness in the body and a large amount of a light food can increase the heavy quality in the body. This is useful in dual dosha people. For example a kapha (earth/water) vata (air/ether) person can eat a small amount of a heavy food and bring balance to both doshas.
SPECIFIC DOSHAS
1) Vata people need more food to bring about balance, but since they cannot digest well they should eat more frequent meals. Most vata disorders will not resolve without the increased intake of good nourishing foods. They should emphasize the sweet sour and salty tastes, warm, moist and nourishing foods. Vata people tend to have irregular eating habits and should have meals at the same time each day, relax before eating and eat with out distraction (TV, computer, loud music).
2) Kapha people need to eat less food, less often and avoid over eating. Most kapha problems will not resolve unless food intake is decreased. They should emphasize pungent bitter and astringent tastes and hot, light and dry foods.
3) Pitta people should eat medium amount and 3 regular meals a day. They should emphasize bitter, astringent and sweet tastes and cool foods like leafy greens and fruits. Pitta people tend to be intense and driven so they should also take time to eat away from things that engage their competitive or intense nature.
PICKING THE BEST FOODS FOR YOU DOSHA
1) Go over your food list (see lists) and eliminate the worst foods first. This may be one of the most effective changes you can make.
a. Pitta – Decrease hot & spicy foods like peppers, onions, garlic, tomatoes, and eggplant. Also alcohol aggravates pitta as well as salty & sour foods.
b. Vata – Decrease dry & cold foods like leafy greens, beans, excessive sugar and dry foods.
c. Kapha – Decrease cold, heavy and sweet foods like dairy, wheat, sweets and oily foods.
If we can change just 1 or 2 items permanently this may have better results than a short-term radical change. Do not try to change your diet to quickly or radically. Our bodies have become habituated to the kinds of food we usually eat. It takes time for the body to assimilate to a new diet. There can be side effects even in reestablishing harmony. For example if we become accustom to eating a lot of meat and suddenly start a diet of fruit and vegetables we will likely develop loose stools and gas. Getting off of a bad or junk food diet or sugar addiction can cause similar side effects as getting off drugs. Dietary therapy takes time; it may take up to a month to see positive effects. If you have chronic digestive problems or malabsorption the digestive system often has to be reeducated by starting with a simple digestive starch. Traditionally kicharee (mung bean & basmati rice soup) no sugars and only mild spice is used for each meal until digestion is normalized.
2) Become familiar with the foods that are best for you in each food group. These should be your staples. Develop from these lists some good options for breakfast, lunch and dinner. An example for vata would be oatmeal with a sweet fruit like berries, nuts, butter and maple syrup or honey or a good quality pancakes (home made is best) or scrambled eggs with vegetables (bell peppers, onion, tomatoes) and whole wheat toast.
Choose beverages that are best for you and incorporate them into your dietary routines. Get an Ayurvedic cookbook and try new recipes and add them to your list. (Ayurvedic Cooking for Westerners by Amanda Morningstar, Ayurvedic Cooking for Self Healing by Usha and Dr. Vasant Lad, The Chopra Center Cookbook by Deepak Chora, Eat Taste Heal by Thomas Yarema, MD, Daniel Rhoda and Chef Johnny Brannigan, 3-Season Diet by Dr. John Douillard)
3) Determine which meals will be most balancing for you and use them when you are the most out of balance. The more you are out of balance the more you will need to stress these foods. When you have eaten foods that can cause imbalance or other activities such as drinking alcohol, eating a late meal, too much food or even activities like excessive travel, long work hours etc. Make a special effort to counter the effect of these activities with your diet and routines; this will prevent the imbalance from taking a foothold. If you implement these measures, over time you will begin to notice your life taking on more Satvic qualities (Harmony, intelligence, sensitivity, balance, universal concerns and a devotion to what is good).
4) CREATING APPETITE AND DIGESTIVE AWARENESS.
«When food is consumed with respect, food is able to join with a person in a healthy way , when it is not, even wholesome food becomes toxic and ama is produced. It is better to consume poor quality food properly then high quality food improperly». (Dr. Mark Hlpern, founder of the California College of Ayurveda)
Western Nutritional approach to diet gives little attention to proper eating habits but in the Ayurvedic diet eating habits play a major role in understanding the orgins of the disease process. When we are in a relaxed state and our hunger level is high we are prepared to breakdown and digest food. Our digestive enzimes are secreted and blood flow is diverted to the gastroentestinal tract when we relax. If we eat when distracted, upset or rushed our bodies produce stress hormones that turn off the digestive process.
Agni – The digestive fire is the key to proper digestion. Ayurvedic techniques are designed to create in us a strong stable agni. Not to hot or to cold, not irregular but stable and steady. It is said that with strong agni the body can turn poison into nector but if the agni is weak then even wholesome food will be turned into poison.
Elemination – The removal of body wastes is also a key element in maintaining proper digestion. We can learn a lot about the body's digestion by examining elemination.
Doshic tendencies: Kapha – Slow, heavy with mucus. Pitta – Hot, smelly and loose. Vata – Constipation or alternating constipation and diarrhea.
Signs of poor digestion and low agni include: Bad breath, rashes, low energy, lack of appetite, poor mood, difficulty concentrating, low enthusiasm, coating on the tonge, gas, bloating and sluggish digestion.
Food Sadhana – The process of making eating sacred. This is done by eating with complete awareness and focus. Eating is a sacred act as we are taking into our bodies food, hoping it will join and become a part of us, When we give respect to this process it will benefit us physically, mentally and spiritualy.
Guidelines for Healty Eating:
1) Proper place – Calm, peaceful and pleasant. The environment we eat in affects ur digestion.
2) Prepared by Loving hands – The intention and mind frame of the cook affects us.
3) Proper Mind Set – Grace or 3 slow breaths before eating. Stay focused on eating, no TV, driving, reading or overly engaging in talking. Also your mind should be peaceful.
4) Food should be moist, warm and chewed completely, not in a hurry.
5) Warm or room temperature liquids about one half a cup should be taken with a meal. Cold or iced drinks decrease your agni.
6) Eat with self-confidence – You should feel good about what you eat.
7) Eat until 75% full. This takes awareness and discipline.
8) Take time to rest. (1 hour is best). Strong emotions, intensity or jumping back into being productive will interfere with the digestive process.
9) Alow 3 hours between meals (OK to snack when agni is good). This will give the body time to completely digest and prepare for the next meal.
Sweets or fruit are best eaten between meals and only when agni is strong.
3) Proper Mind Set – Grace or 3 slow breaths before eating. Stay focused on eating, no TV, driving, reading or overly engaging in talking. Also your mind should be peaceful.
4) Food should be moist, warm and chewed completely, not in a hurry.
5) Warm or room temperature liquids about one half a cup should be taken with a meal. Cold or iced drinks decrease your agni.
6) Eat with self-confidence – You should feel good about what you eat.
7) Eat until 75% full. This takes awareness and discipline.
8) Take time to rest. (1 hour is best). Strong emotions, intensity or jumping back into being productive will interfere with the digestive process.
9) Alow 3 hours between meals (OK to snack when agni is good). This will give the body time to completely digest and prepare for the next meal.
Sweets or fruit are best eaten between meals and only when agni is strong.
AYURVEDIC DIETARY PRINCIPLES:
Right diet is the foundation of Ayurvedic treatment. The body is made up of what we eat and we cannot expect the body to change if we do not change the building blocks on which it is made. Wrong diet is the main physical cause of disease.
The western approach to nutrition is based on an understanding of the physical nutrients of food and uses statistical analysis to determine what is best for a group of people. The Ayurvedic approach looks at the energies and qualities of food, their effects on the body and mind and at the effects of food cultivation and preparation.
Right diet is the foundation of Ayurvedic treatment. The body is made up of what we eat and we cannot expect the body to change if we do not change the building blocks on which it is made. Wrong diet is the main physical cause of disease.
The western approach to nutrition is based on an understanding of the physical nutrients of food and uses statistical analysis to determine what is best for a group of people. The Ayurvedic approach looks at the energies and qualities of food, their effects on the body and mind and at the effects of food cultivation and preparation.
