Diet is basically the sum of the food consumed by organisms. All the organisms including humans eat to survive. But we should eat appropriate food to live healthy life.
Concept of Diet in Ayurved
Ayurved has always given immense importance to diet. Since it believes health of a person is defined by healthy digestive system and health of the digestive system depends on healthy eating habits. According to Ayurvedic system of medicine there are 8 factors (अष्ट आहारविधि विशेष आयतन) which have to be taken into consideration before consumption of any food or diet. They are as follows
Prakriti प्रकृति (Basic character of the food) - Before consuming any food we should know the basic character of the Dietary ingredient. As it defines how the food will be digested and assimilated in our body. For example 'kidney beans' have heavy character hence are difficult to digest.
Karan करण (Preparation) - These are the various treatments or processes done on the food to change the basic character of the Dietary ingredient up to certain extent. These processes include soaking, cooking, frying, roasting etc. For example rice grains have basically heavy character but when cooked with water become lighter and easier to digest.
Sanyog संयोग (Combination) - It is the combination of two or more Dietary ingredients. Combinations some times give rise to properties different from those possessed by individual food items. For example Fish and milk when consumed individually are good for health but when consumed in combination give rise to various disorders.
Rashi राशि (Quantity) - It is the quantity in which the food is consumed. It is measured in two ways; 1) Quantity of each Dietary ingredient and 2) Quantity of total diet consumed at any point of time.
Desh देश (Habitat) - It includes region where that particular Dietary ingredient is grown as well as the region to which person consuming that Dietary ingredient belongs. It is of extreme importance as the locally produced foods are easily assimilated in the body.
The concept of local food which is now very popular in western countries was known and practiced since thousands of years in Ayurvedic system of Medicine.
Kaal काल (Time) - It is with respect to disease state and season. Certain Dietary ingredients are salutary in certain disease states and certain seasons while others are not. For example consumption of foods with cold character should be forbidden in cold season, milk should be avoided in acute stage of fever.
Upyog Sanstha उपयोगसंस्था (Directions of use) - These are the rules and regulations which should be followed during food consumption. For example one should not eat before earlier food is digested.
Upyokta (user) उपयोक्ता - Is the person who consumes the food. It’s perhaps the most important factor since salutary or unsatutary effects of diet depend on the individual consuming it.
Healthy eating habits according to Ayurved
The food which is consumed as per all the above rules is easily digested and assimilated in the body. This ultimately helps keeping ourselves healthy.
The most important part that has to be noted here is that ancient Ayurvedic scholars have given equal importance to the things other than food such as place and appropriate use of cutlery which makes the food presentable and boosts person’s interest in eating which is an important factor in proper digestion and assimilation of food.
Tastes according to Ayurved
According to Ayurvedic system of medicine the complete diet is one which is composed of six Rasas or Tastes namely
1 | Madhura मधुर (Sweet) | 4 | Katu कटु (Pungent) |
2 | Amla अम्ल (Sour) | 5 | Tikta तिक्त (Bitter) |
3 | Lavan लवण (Salty) | 6 | Kashay कषाय (Astringent) |
All these Rasas have their own properties, character and functions. Table below explains the relationship between Rasa and Dosha
Rasa | Dosha Pacified | Dosha Aggravated |
Madhura मधुर | Vata, Pitta | Kapha |
Amla अम्ल | Vata | Pitta, Kapha |
Lavan लवण | Vata | Kapha, Pitta |
Katu कटु | Kapha | Vata, Pitta |
Tikta तिक्त | Kapha, Pitta | Vata |
Kashaya कषाय | Kapha, Pitta | Vata |
Diet according to Dosha
Dosha | Diet |
Vata वात | With Sweet, Sour, Salty tastes; warm and heavy in character, with more oil content. |
Pitta पित्त | With Sweet, bitter tastes, astringents, Cold in character, more consumption of Ghee |
Kapha कफ | With Pungent, bitter tastes, astringents, warm and light in character, with minimum oil content. |
Diet for Vata Dosha
Vegetables
Appropriate | Inappropriate |
Beet, Carrot, Onion, Garlic, Radish, Sweet potato, Ladies finger (Okra), Asparagus, Bottle gourd, Ridge gourd, Snake gourd
| Cabbage, Cauliflower, Brinjal, Mushrooms, Peas, Sprouts, Tomatoes, Potatoes, Bitter melon, Zucchini, Broccoli, Spinach, Lettuce
|
Fruits
Appropriate | Inappropriate |
Banana, Coconut, Dates, Mangos, Apricots, Berries, Oranges, Papaya, Pineapples,Cherries, Grapefruit, Lemons, Plums. Sweet fruits
| Dried fruits, Apples, Pears, Jamun, Sugar cane, Cranberry, Watermelon
|
Grains/ Pulses
Appropriate | Inappropriate |
Oats, Rice, Wheat(Prefer whole cooked grains), Black gram
| Brown rice, Corn, Millet, Rye, Bajra, Jawar, Moong, Bengal grams, Kidney beans, Green and Black peas
|
Spices
Appropriate | Inappropriate |
Coriander seeds, Mint, Cardamom, Cumin seeds, Cinnamon, Turmeric, Asafetida, Nutmeg
| Dried chili, spices when consumed in large quantum and for prolonged period
|
Others
Appropriate | Inappropriate |
Ghee, Dairy products, Hot cereal and Soups
| Crackers, Frozen foods, Raw vegetables, Salads
|
Diet for Pitta Dosha
Vegetables
Appropriate | Inappropriate |
Coriander, Broccoli, Green beans, Lettuce, Cabbage, Cauliflower, Cucumber, Brinjal, Bottle gourd, Pumpkin
| Garlic, Hot chilies, Onion, Spinach, Fenugreek, Tomato, Sprouts, Bitter melon, Capsicum, Fresh Ginger
|
Fruits
Appropriate | Inappropriate |
Coconut, Jamun, Pomegranate, Amla, Dark grapes, Sweet oranges, Pineapple, Prunes, Raisins, Guava, Banana
| Sour and unripe fruits, Grapefruit, Papaya, Peach, Sour oranges, Lemon, Cherries, Apricot, Plums, Cashew
|
Grains/ Pulses
Appropriate | Inappropriate |
Barley, Oats, Wheat, Rice, Jawar, Moong dal, Masoor
| Corn, Millet, Rye, Hoarse gram, Pigeon beans, Kidney beans
|
Spices
Appropriate | Inappropriate |
Coriander seeds, Mint, Cardamom, Cumin seeds, Cinnamon, Turmeric, Nutmeg, Funnel seeds, Clove
| Mustered, black pepper, chili, Dried Ginger, Long pepper,
|
Others
Appropriate | Inappropriate |
Ghee, Desserts and Astringents. In dairy products Cottage cheese, Ghee, Milk
| Oily, spicy food, Pickles, Vinegar, Fermentated food, In dairy products Buttermilk, Cheese and Yogurt (Curd).
|
Diet for Kapha Dosha
Vegetables
Appropriate | Inappropriate |
Amaranth, Bitter green vegetables, Brinjal, Peppers (Capsicum), Radish, Onion, Garlic, Snake gourd, Ridge gourd, Sprouts, Beets, Mushroom, Broccoli, Bitter melon
| Sweet potato, Bottle gourd, Zucchini, Cucumber, Pumpkin, Lettuce, Lotus root
|
Fruits
Appropriate | Inappropriate |
Apple, Pears, Pomegranate, Dried figs, Prunes, Apricot Raisins, Berries, Cherries
| Banana, Grapes, Lemon, Melons, Oranges, Pineapple, Papaya, Fresh figs, Cashew nut, Almonds, Guava
|
Grains/ Pulses
Appropriate | Inappropriate |
Puffed rice and Corn, Jawar, Bajara, Laja (Puffed grains) Millet, Barley, Bengal gram, Red kidney beans, black, green peas
| Soya, Kidney beans, Oats and New grains including Rice and wheat, Black gram,
|
Spices
Appropriate | Inappropriate |
Turmeric, Dried Chilli, Black pepper, Cloves, Ginger, Carum seeds, Mint, Asafetida, Cinnamon, Cardamom, Cumin seeds, Mustered
| Long pepper when young has kapha aggravating properties.
|
Others
Appropriate | Inappropriate |
Food with minimum oil and ghee content, Salty, Astringent foods
| Dairy products, Oily foods, Dessert, Ice creams, Fried food
|