Ayurvedic diet guide: each Dosha has its needs

Food is a cornerstone of our well-being. In Ayurveda, eating is not just about nourishing our bodies; it’s about choosing foods that suit our Dosha.

The fundamentals of Ayurveda in food

The Vata, Pitta and Kapha constitutions need a suitable diet to be balanced.
Here are the basics of the Ayurvedic diet and the recommended foods for each dosha:
Eating allows us to live and stay healthy. But in Ayurveda, food does not only meet this vital need! It must satisfy nutritional needs, but also give pleasure. Foods should be chosen according to each dosha, according to their nutritional profile, taste and effects on the body.

Balancing the Ayurvedic meal

Composition of the stomach :

According to Ayurveda, the stomach should be composed of half solid materials, a quarter liquid materials and a quarter remain empty. You must therefore stop eating before you are completely satisfied.

Good food combination :

Ayurvedic medicine also emphasizes the notion of good associations. Heavy foods, such as sugar, should be consumed at the start of a meal when there are sufficient stomach acids. Bitter or astringent flavors should be eaten at the end of a meal to help digestion of the food bolus. Finally, certain combinations or cooking methods are not recommended. “Cooking food in Ayurveda is done over low heat, a sine qua non condition for food to be easily digested and nutrients preserved and then assimilated. » To cook vegetables, choose the stewed or browned cooking method. Cooking methods with water or steam are especially suitable for Pitta constitutions, because water calms fire, but also for Vata, because it provides them with both the energy of fire and humidity. Baking is often more drying and is more suitable for Kapha people.
Prefer cooking on gas stoves rather than electric stoves because the flame allows food to be cooked evenly and directly brings the qualities of the Fire element which is associated with Agni. Conversely, overheated or burned foods lose their nutritional value.

The VATA diet in Ayurveda

Vata constitutions should favor sweet, sour and salty flavors. The sweet flavor provides the nourishing character which counteracts the often dry aspect of this dosha. The acidic flavor, thanks to its Fire side, warms the body and the salty flavor which combines a Fire side and a Water side, prevents drying. Vata people, on the other hand, must avoid the bitter flavor which cools the body, the pungent flavor which brings too sudden excess heat and the astringent flavor which reduces Water.

Cereals and legumes:

Wheat is the Vata’s cereal of choice. If this is your constitution, choose ancient wheats like spelt or einkorn instead, as they contain less gluten, which can disrupt digestion. Less popular, oats are a good cereal for Vata, as is rice , which is particularly recommended in cases of alternating diarrhea and constipation. Legumes often cause digestive disorders, mainly a Vata phenomenon. As Vata constitutions often have a somewhat weak Agni (digestive fire), it is in their best interest to consume small portions of legumes. The most suitable for Vata people are green lentils and beans.

The vegetables :

Vata constitutions tolerate cooked vegetables better because they are very digestible. Raw vegetables have properties related to dryness, coldness and roughness which unbalance this dosha. Vata may favor asparagus , beets , cooked carrots , cucumbers , zucchini or cooked spinach .

The fruits :

Vata constitutions should favor sweet and nourishing fruits and limit the consumption of fruits that are too bitter or astringent, such as blackcurrants, redcurrants, blueberries and certain citrus fruits that do not suit them. They have every interest in cooking fruits like apples for example or at least eating them outside of meals. The fruits recommended for Vata are apricots , pineapple , ripe banana , cherries , ripe kiwis , oranges and even cooked apples .

Spices :

Spices are recommended to stimulate the weak digestive fire of Vata. But who says “spices” does not mean “spicy” because food that is too spicy is not suitable for Vata who sometimes suffer from diarrhea. Vata people can instead enhance the taste of their dishes with spices such as cardamom , cloves , cumin , ginger , but must avoid chili pepper!

The diet of PITTA in Ayurveda

People with a Pitta constitution should favor bitter, sweet and astringent flavors.

They can also consume the sweet flavor which helps slow down the excess activity of this dosha and reduce the acidity present in the body. They must also ensure that they consume consistent foods that allow them to nourish the Fire present within them. The bitter flavor is suitable for these liver and biliary functions. The astringent flavor is also recommended for them, because it helps reduce inflammation, like the bitter flavor. Unlike Vata people who must ensure they eat hot food to warm their body, Pitta people can consume food served at room temperature as well as cold drinks. On the other hand, they must avoid acidic, spicy and salty flavors, which excessively increase the Pitta dosha, and limit the consumption of spicy and spicy dishes.

Cereals and legumes:

Fresh in nature, barley is the cereal of choice for Pitta, because it helps reduce acidity in

the stomach. Rice also helps calm the Pitta Fire. Finally, oats and wheat are also

recommended, because they are part of the dense foods which are suitable for the intense digestive fire of

Pitta. Not having digestive problems with this category of foods, Pitta people can also

eat legumes, particularly black lentils , chickpeas , beans

mungo or azuki . But they must exercise moderation, because too large a quantity of

legume promotes acidity.

The vegetables :

Pitta can eat sweet, bitter and/or astringent vegetables. Even if in Ayurveda, vegetables are mostly eaten cooked, these people can eat them raw, because their Agni is very strong.

On the other hand, they should avoid particularly pungent, heating, spicy or acidic vegetables, such as garlic, chili pepper and onions. They should also be wary of tomatoes, eggplants and peppers. Pitta can use artichokes , asparagus , cooked beets , broccoli , cooked carrots , celery or even sweet potatoes .

The fruits :

Pittas can eat juicy, sweet, and pungent fruits, but they should avoid sour and acidic fruits, such as grapefruit and grapefruit. According to some, they should also avoid bananas, but it all depends on their digestive abilities. They can eat very sweet apricots , pineapple , cherries , strawberries , red fruits or ripe mango .

Spices :

Pittas often love spicy foods which stimulate their internal fire, but unbalance their constitution. People with this constitution can therefore incorporate spices into their meals, if they are not too spicy. So, cinnamon , cumin , turmeric , mint and saffron are suitable for them, but not peppers.

The diet of KAPHA in Ayurvedic medicine

Kapha people should favor pungent, bitter, and astringent flavors at every meal to help their liver and restart fluids that are a little sluggish. The tangy flavor provides an immediate heat boost that helps offset excess moisture and improves circulation in blood vessels. Kapha tolerate heat very well, which facilitates their digestion. They must also rely on the unpleasant flavor which causes the body to dry out, welcome again to compensate for excess humidity.

Cereals and legumes:

Kapha should instead choose cereals that are warming and drying. This is the reason why barley , which is light, suits them well, as does corn grain, which is astringent, dry, light and warm. Other recommended cereals are buckwheat, millet and rye which satiate and facilitate the digestion of Kapha. Legumes are difficult to digest for Kapha people who must therefore consume them in small quantities. They can favor chickpeas , red beans , coral lentils and split peas .

The vegetables :

Vegetables should make up the majority of the Kapha's diet, as they are very cleansing.

The most recommended are bitter, pungent or astringent vegetables, because they help this constitution to lose weight and stay toned. Since the Kapha have a fairly weak digestive system, it is in their best interest to avoid oil, grill their vegetables or steam them. Vegetables to go for include artichokes , kale , cauliflower , Brussels sprouts , green leafy vegetables, and turnips .

The fruits :

Kapha should only eat fruits that are light and not very sweet, or even acidic, because they tend to gain weight easily and fructose can be harmful. They must therefore be content with one fruit per day and favor those which are as astringent as possible. Tropical fruits like bananas and mangoes which are sweet, heavy and dense are not suitable for them at all. On the other hand, they can eat fresh apricots, cranberries , cherries , soft fruits , pears and apples .

Spices :

Spices are highly recommended for Kapha, as they stimulate Agni and accelerate their metabolism. All spices and condiments are indicated, but Kapha should be wary of excess salt. Ginger , cinnamon , coriander , chili pepper and cayenne pepper are among the spices that work well for them.

Recommended drinks:

According to Ayurvedic principles, it is advisable to leave water in a copper container (copper bottle for example) overnight in order to drink purified water while benefiting from the health benefits of these metals. Another good habit is to drink hot water regularly throughout the day. This helps bring heat to the body during the cold season, but also strengthens digestive capacities and Agni.

Conclusion on personalized Ayurvedic nutrition

Ayurveda offers a unique vision of nutrition based on the individual birth constitution, the Dosha. By understanding their Dosha, each person can adapt their diet optimally. The Doshas play a key role in our overall well-being.

Thanks to Ayurveda, personalized nutrition takes on its full meaning. Rather than following generic diets, Ayurveda teaches us that our dietary needs should be aligned with our Dosha. Whether you are Vata, Pitta or Kapha, your food choices can directly influence your inner balance and your health.

Are you curious to know what your dominant Dosha is and how it can guide your eating habits? We invite you to discover your Ayurvedic profile . By knowing your Dosha, you will be able to embrace a nutritional approach that not only supports your health, but also resonates with your true nature.

Ayurveda is not just a diet; it is a path towards better self-knowledge and balanced health. Discover today how this ancient wisdom can inform your nutritional choices.