Eating Guidelines According to Each Dosha

by Anay Abreu, Ayurvedic Specialist

The five elements are the source of our physical body, the building blocks of our constitution and when they combined, it gives place to unique forces called Doshas.

Ayurveda is based on the principles of the three doshas. These energies make up every individual and perform different physiological functions in the body.

THE DOSHAS

Vata Dosha
The energy that controls bodily functions associated with all movement in the body, including breathing, circulation of the blood, blinking of the eyes and your heartbeat is Vata Dosha, including the movement of your thoughts. In general, when Vata is in balance there is creativity and vitality and when out of balance Vata can produce anxiety and fear.

Vata individuals are light, excitable, and lively, with changeable moods. They are quick to learn and grasp knowledge and information, but also quick to forget. They are sensitive to the cold, with a tendency toward cold hands and feet and discomfort in cold climates.

Vatas have irregular daily routines. They are slim of build and tend to be very short or very tall. They generally have dry skin and dry hair and don’t perspire much. They respond to stress with fear, worry, and anxiety, especially when out of balance and often have rapid, rambling thoughts. There is a tendency to act impulsively. Vatas are very artistic and creative.

Pitta Dosha
Pitta is the energy that controls the body’s metabolic systems, including digestion, absorption, nutrition, and your body’s temperature. When in balance, Pitta leads to contentment and intelligence. An out of balance Pitta can cause ulcers, irritability, and anger.

Pitta type people are determined, of medium physique, strong, and well built. They have fair or reddish skin and may have freckles and sunburn easily. They may be uncomfortable in out in the sun or in hot weather and perspire easily. Their eyes can be sensitive to light. Pittas have strong digestion and appetite and may become irritated if they miss a meal.

They tend to be sharp of mind, have good concentration and focus. Pittas are assertive, self-confident, and entrepreneurial. They are good public speakers and leaders but can become authoritarian if unbalanced. When Pitta is balanced they are passionate, romantic and competitive.

Pittas become irritated and angry when out of balance. When under stress, they can be aggressive, demanding, and manipulative. Other signs of Pitta imbalance are early graying or loss of hair and debilitated eyesight

Common physical problems include acne, rashes or inflammations of the skin, boils, ulcers, heartburn, acid stomach, IBS and insomnia.

Kapha Dosha
The energy that controls growth in the body is Kapha. It supplies lubrication to all body parts, provides cushioning and moisture, and maintains the immune system. They have soft hair and supple skin and a tendency to have large and almond-shaped eyes and a low, soft voice.

Reliable and loyal, Kapha is physically strong with a good immune system and with a sturdy heavier body frame, having the most stamina of all constitutions They are slow of speech and reflective of thought. They can be slower to learn, but once something is learned they never forget.

When in balance they express love and forgiveness, stability and steadiness. Gentle and calm, Kaphas strive to maintain harmony and peace in their surroundings. They are not easily upset and can be a point of grounding for those around them.

When out of balance, Kapha can lead to insecurity, envy, and attachments. This can manifest as weight gain, possessiveness, and depression.

Kaphas don’t like cold, damp weather. Physical issues include colds and congestion, respiratory problems including asthma, allergies, sluggish digestion, and obesity.

The following are highly suggested eating habits and practices for all Doshic Constitutions:

IDEAL MEAL TIMES:

Breakfast = before 8am  (7:00 – 7:30am)

Lunch = close to Noon (11:00 – 1:00pm)

Dinner = before 7pm (6:00 – 7:30pm)

Eat only when you feel hungry

First, eat carbohydrates, or sweet tastes (Madhura). Next, eat salty, sour, pungent and bitter foods. Finally, eat astringent tastes. In many European countries, salads are served at the end. In India, buttermilk (Lassi-astringent, sour in taste) is served at the end.

FOOD GUIDELINES FOR VATA DOSHA

Tastes most beneficial to Vata include sweet, sour and salty. Vata individuals should avoid anything pungent, bitter or astringent as these Rasa have a dehydrating effect on their systems. Ideally, in summer, Vatas should prefer sour and sweet tastes and seek out salty and sour foods in winter. They will benefit from sweet tastes as a supplement during both seasons.

Most non-vegetarian diets suit this prakriti, and aquatic meats help to promote higher Kapha levels in Vata clients.

Dairy products such as butter, cheese, yogurt and clarified butter are generally considered good for Vata types.

Oil is a vital requirement of Vata bodies, which have a tendency toward dehydration and deoleation. This prakriti needs adequate healthy sources of internal oleation, and frequent oil massages promote are also of benefit as oleaginous substances are absorbed trans dermally.

Vatas should favor warm food, moderately heavy textures, with added butter or other shortenings. All “soothing” foods are good for settling disturbed Vata, such as warm milk, cream, butter, ghee, warm soups, stews, hot cereals, and freshly baked bread.

Since this is a cold and dry dosha, warm, nourishing foods such as these are good for their stabilizing properties. Contrariwise, cold foods such as cold salads, iced drinks, raw vegetables and greens are not beneficial for persons with a vata imbalance, nor are foods with a dry, crackling or crunchy texture.

A more-than-average sized breakfast is highly recommended. Vatas should be encouraged to make frequent use of hot cereals such as cream of rice or wheat or any other breakfast that is warm, milky, and sweet and to drink a hot or herbal  tea with snacks in the late afternoon.

• They should avoid drinks with high caffeine as vata is likely to be disturbed by them.

• Spicy ethnic cuisines such as Mexican or Indian foods that are cooked in oils are beneficial as are warm moist foods such as cooked grains and cereals, hot oatmeal or steaming vegetable soup.

• Warm milk with a little sugar or honey is beneficial.

• Candies should be avoided as sugar aggravates Vata. Salted nuts that are heavy and oily as opposed to dry salty snacks are to be preferred. All sweet fruits are beneficial for Vata.

• Vatas should avoid unripe fruits as they are astringent. Vatas need warm or hot water instead of ice water and cold drinks. Carbonated beverages are particularly injurious.

• Spices of particular merit include cinnamon, cardamom, cumin, ginger, and cloves in moderation.

• If one’s basic constitution is mixed (Vata-Pitta or Vata-Kapha), one must take care to include portions of suitable foodstuffs for the secondary dosha.

• Vata dosha is aggravated and increased during autumn and early winter. During these seasons all mind-body types can include some of the above foods and decrease others. Mental and emotional routines are important to restoring and maintaining Vata balance.

FOOD GUIDELINES FOR PITTA DOSHA

Tastes most beneficial in balancing vitiated Pitta include foods that are cool, dry and heavy with a mild, naturally sweet, bitter or astringent taste. Pungent foods should be kept to a bare minimum or avoided altogether if practical. Ayurveda teaching strongly suggests the intake of bitter and astringent foods during both summer and winter to pacify pitta in summer and Kapha in winter. Pittas can generally consume sweets year-round without risk.

Pitta-type individuals should favor cool or warm (but not steaming hot) foods. As far as practical they should use only a small amount of butter and other fats (clarified butter – Ghee – is the best option; coconut oil and olive oil are also acceptable).

Since Pitta promotes strong efficient digestion, these individuals can generally eat a wide variety of foods without risk. Cool, refreshing foods are especially recommended in summer. Pittas should reduce their consumption of salt, oil, and most spices, all of which are “heating.” Salads are a particularly good choice, especially at lunch time. Pitta dosha is ordinarily aggravated and increased during the summer season.

Mental and emotional tranquility and lifestyles are especially important to restoring and maintaining balance in aggravated Pitta, and it follows that the environment in which meals are taken should be peaceful, pleasant and free from physical or mental stress and disturbing thoughts, conversation or company.

Milk, rice, beans, steamed vegetables and fruit are favored. Mildly flavored spices like cumin, coriander and cilantro are particularly beneficial. Sweet, bitter, astringent; cold, heavy, and dry foodstuffs will pacify Pitta. Ghee, coconut oil, and olive oil are the shortenings of choice for this dosha. Acceptable spices include green coriander (dhaniya), coriander seeds, and cardamom. Sprouts and raw foods are also beneficial.

Pittas can eat most vegetables and fruits. Exceptions are given below.

Barley, oats, wheat, and parboiled rice are the best options. Dairy products: Milk, ghee is excellent for Pitta constitutions.

Pungent and oily foods such as curry, fried foods should be avoided entirely by Pitta individuals. Pungent, sour, salty tastes and hot, light, and oily qualities are also aggravating. Stimulants like smoking tobacco, alcohol, coffee, pickles, vinegar, fried foods, spicy foods, fermented foods, curds, almond, corn, and mustard oil will aggravate Pitta. Pittas should entirely avoid pickles, sour yogurt, sour cream, and all cheeses. Avoid vinegar in salad dressing, using lemon juice instead. Alcoholic and fermented foods should be avoided as their sour Rasa aggravates Pitta.  

Coffee is also pitta aggravating due to the acids and (even in decaffeinated varieties) volatile oils in coffee. Herb tea is a good substitute, particularly mint, licorice root or other pitta pacifying tea. Cold cereals, cinnamon toast, and apple tea constitute a good breakfast for Pitta.

Consume abundant amounts of milk, grains and vegetables.

• Avoid oily, hot, salty, and heavy foods such as fried food. Instead consume starchy foods such as vegetables, grains and beans.

• Large amount of carrots, eggplants, garlic, hot peppers, onions, spinach, tomatoes should be avoided. Vegetarian foods are best for pitta. Consuming red meat tend to heat the body owing to the quantities of Agni expended in digesting fat.

• Avoid sour and unripe fruits. If there is aggravated Pitta avoid grapefruit, and sour – papayas, peaches, bananas and apricots.

• Brown rice, corn, millet, rye can also aggravate Pitta Dosha.

• Milk, cheese, and cottage cheese can be used moderately.

• Frozen (natural) dairy desserts can be enjoyed in moderation.

• Any dairy product especially sour dairy product used to excess will aggravate Pitta.

• Black pepper, cardamom, and spicy “hot”: condiments such as cayenne, garlic and dry ginger aggravate Pitta.

If one’s basic constitution is mixed (Pitta-Vata or Pitta-Kapha), to maintain balance, include smaller portions for the second dosha.

A useful, easily formulated remedy for vitiated Pitta is two teaspoons of ghee (clarified butter) in a glass of warm milk. (Avoid prescribing ghee if the client suffers with high cholesterol).

FOOD GUIDELINES FOR KAPHA DOSHA

Tastes most beneficial in balancing vitiated Kapha include foods that are pungent, bitter, and astringent. Kaphas should reduce the use of sweet, sour, and salty tastes.

Kapha-type individuals should generally eat smaller amounts of food for two reasons: firstly, owing to the “augmentative” nature of their dosha it is likely that they will more thoroughly digest both sought-after as well as undesired food constituents, and secondly, given the Kaphic propensity toward inactivity and lethargy, they require a smaller quantity of nourishment.

A third reason for limiting food quantity in Kaphas is also apparent: the Kaphic propensity alluded to in the classic Ayurvedic texts as “possessiveness and miserliness” can in certain circumstances manifest itself as gluttony: an addiction to food and the urge to consume it in injuriously large quantities.

Foods such as romaine lettuce, endive, or tonic water are good to stimulate the Kapha appetite on those relatively rare occasions when it is lacking. Ginger tea or a pinch or raw ginger will also stimulate the Kapha appetite.

Considering the earth element is dominant and the water element dominant in Kapha individuals, Ayurveda suggests that Kapha-type individuals should favor foods that possess opposing qualities.

Kaphas should emphasize foods with Vata-like properties of lightness and dryness. Also, because Kapha is cold and dull (looked at in terms of the Gunas) foods which are hot and/or sharp are recommended.

It might be noted here that there is a diversity of opinion as to whether root vegetables and aquatic vegetables are suitable for Kaphas, given the dosha’s elemental composition of earth and water. The balance of thought seems to favor the notion that they are not injurious, looked at in the context of their other properties (virya, vipaka and prabhava). Thus, radishes, carrots and potatoes are generally viewed as acceptable for Kapha, while sweet potatoes and yams are not.

As far as practical Kaphas should use only the smallest amounts possible of shortening, butter should be avoided entirely if practical, although very small amounts of Ghee (unless the client is troubled with hypercholesterolemia) is acceptable. Corn, sunflower and especially safflower oils are the best option for Kaphas, although even these must be used very conservatively.

The use of shortening can be nearly totally removed from the diet by favoring dry-cooking methods over frying. Foods cooked in water should also be consumed in minimal amounts: ‘boiling’ is not a salutary cooking method for the Kapha individual. Dry cooking methods (baking, broiling, grilling, sautéing) are preferred than moist cooking such as steaming, boiling or poaching. Light meals are to be favored such as light breakfast and dinner; it is often useful to have the Kapha consume his/her main and largest meal, at midday.

• Foods suitable for a Kapha breakfast are hot spiced cider, buckwheat pancakes with apple butter, corn muffins, and bitter cocoa made with skim milk and a touch of honey. Avoid cold cereals, cold juice or milk, and sugary pastries. Bacon and sausage aggravate Kapha due to their salt and oil. For kapha types, breakfast is optional and may be skipped if desired.

• For morning energy, Kaphas may take a small quantity of honey, hot water, lemon juice and ginger or hot ginger tea. Kaphas, particularly those facing issues of over-weight, can skip a meal or two and take a spoonful of honey in hot water instead without risk.

• Kapha dosha is aggravated and increased in the spring of the year. During this season, Kaphas should eat less and choose drier, fibrous foods.

• Foods which are light, dry hot and/or sharp are recommended, as are foods with pungent, bitter or astringent tastes. Note, however, that it is advisable to restrict the consumption of excessive pungent foods in summer, substituting foods with a sour taste. Stimulating foods and spices (e.g., ginger, chilies, pickles) and raw foods, salads, and most fruits are beneficial.

• Generally, all vegetables are good, but if one is suffering from any Kaphagenic disorder (e.g., respiratory congestion, congestive asthma, sinuses, obesity, cardiovascular disease, diabetes, hypercholesterolemia) then all sweet juicy vegetables such as cucumbers, vegetables of the pumpkin family, sweet potatoes, tomatoes, are to be avoided. Leafy greens are optimal.

• Apples, apricots, pears, pomegranates, and naturally dried fruits in general (sun-dried apricots, figs, prunes, raisins). Artificially dried fruits (such as “apple chips”) are to be avoided.

• If the dosha is not aggravated all except soy (including any soy products such as tofu) and kidney beans are acceptable.

• Puffed cereals such as puffed rice or corn; small, astringent grains, such as millet, amaranth, and quinoa are optimal.

• All spices are good – ginger is particularly useful for improving digestion. Turmeric is excellent for extinguishing excessive mucus, as are chilies. Cumin, fenugreek, and sesame seed are also beneficial. Any food that is spicy benefits Kapha such as very hot ethnic Mexican or Indian food, especially in winter.

• A small quantity of warmed, low-fat milk is acceptable. Cottage and some other types of cheese are acceptable but should be taken in small quantities. With specific respect to cheese, note that softer, paler and milder flavored cheeses are to be preferred over darker, harder, more savory and highly odoriferous (often times unpleasant) aged cheese, consonant with the Ayurvedic doctrine that food should be altered as little as possible from its normal state before consumption.

Yogurt is only a seeming exception to this rule, as the action of the causative microbe – ordinarily one of the lactobacillus species – does not cause a ‘degradation’ of the food product). Reasonably then, a soft, mild, pale white farmer’s cheese, “hoop cheese,” cottage cheese or paneer has suffered less in its conversion from milk than has an old Emmentaler, Roquefort, Montrachet, Stilton or other “smelly” cheese.

The foregoing holds true for the consumption of cheese by all doshic types but is an especially strong caution for Kaphas. Note: All dairy products are less preferred for kaphas.

• Sweet is not recommended, other than honey in modest quantity.

• Foods such as dairy products, wheat, avocados and oils will increase kapha in the body. Sweet, sour, and salty taste and heavy, oily, and cold qualities will act identically. Desserts, sweets, ice cream, and deep-fried foods are to be avoided.

• Avoid all sweet juicy vegetables such as cucumbers, pumpkin family, sweet potatoes, tomatoes, etc.

• Avoid Soy (tofu) and kidney beans

Poor nutrition is the principle cause of disease. Proper nutrition plays and important role in maintaining physical and mental health. Remember that 60% of illnesses can be controlled by adjustments in diet and eating habits.

Please contact us for a nutrition protocol tailored to your Dosha.