The Principles of Ayurvedic Nutrition: Regaining Balance and Health

Ayurveda, an ancient healing science originating in India, offers a holistic approach to health that encompasses body, mind, and spirit.

Yoga and Ayurveda are even closely related.

One of the core pillars of Ayurveda is its unique approach to diet, designed to balance the doshas—the three fundamental energies that govern our constitution.

Understanding the principles of Ayurvedic nutrition can pave the way to a healthier, more balanced life.

1. The Doshas: Foundation of Ayurvedic Nutrition

According to Ayurveda, each individual has a unique combination of three doshas: Vata, Pitta, and Kapha.

These doshas represent the five elements of nature (earth, water, fire, air, ether) and influence the physiology, psychology and constitution of each person.

An effective Ayurvedic diet must take into account the balance of these doshas.

• Vata: Dominated by air and ether, Vata is responsible for mobility and creativity. Vata people need warm, nourishing, and well-cooked foods to balance their frenetic energy.
• Pitta: Associated with fire and water, Pitta governs metabolism and digestion. Pitta individuals benefit from cool, light, and refreshing foods to control their hot temperament.
• Kapha: Influenced by earth and water, Kapha provides stability and structure. Kapha people should favor light, warm, and spicy foods to avoid excess weight and lethargy.

2. The Importance of Flavors (Rasa)

According to Ayurveda, the six flavors (rasas) are fundamental to maintaining the balance of the doshas. Every meal should contain the following six flavors:

• Sweet (Madhura): Soothes Vata and Pitta, nourishes tissues and gives energy.
• Acid (Amla): Balances Kapha, stimulates digestion and purifies the blood.
• Salty (Lavana): Balances Vata, stimulates appetite and promotes elimination.
• Spicy (Katu): Decreases Kapha, improves digestion and stimulates metabolism.
• Bitter (Tikta): Decreases Pitta, purifies the blood and helps in detoxification.
• Astringent (Kashaya): Balances Vata and Pitta, promotes healing and tones tissues.

3. Eat Healthy According to the Seasons

Ayurveda emphasizes the importance of eating seasonal foods to maintain the balance of doshas.

For example, in winter, when Vata predominates, warm and nourishing foods are recommended.

In summer, when Pitta is more active, cooling and hydrating foods are best.

Eating as varied as possible and choosing whole foods is important for good health: incorporate vegetables, legumes, grains and fruits into your menus.

On the other hand, avoid heavy and difficult-to-digest foods as much as possible, such as red meat, fatty dishes with sauce, fried foods, overly sweet desserts and white flour.

Likewise, choose hydration suited to your constitution: drink liquids suited to your dosha.

For example, Vata people may prefer warm drinks, while Pitta people may benefit from cool drinks.

4. Respect Biological Rhythms

The biological clock plays a crucial role in Ayurveda. The main meal should be eaten when the digestive fire is strongest, usually at noon.

Avoiding eating late at night, when metabolism is slower, promotes optimal digestion.

5. Eat happily and slowly

Eating is an art and deserves your full attention.

Feeding your body in a stressful and negative environment can impact your digestion and mood.

The reason why many parents prefer to wait until the children are in bed to have a quiet dinner to recharge their batteries.

Aryuveda recommends “eating happily.”

This involves eating mindfully, preferably away from screens, work, or any distraction.

Focus on your plate, the smells, the colors of the food and take the time to chew well.

If possible, eat in peace and avoid thorny topics for table conversations.
Meals should be synonymous with conviviality so that everyone can appreciate and savor the flavors.

6. The right proportions

Ayurveda recommends eating neither too much nor too little.

Fasting is therefore prohibited.

An Ayurvedic meal should consist of:

- 3 parts of dry food (flour, cereals, rice, corn, etc.),
- 1 portion of meat, cheese, egg, fish or yogurt,
- 1 portion of fresh vegetables and seasonal fruits,
- 1 portion of drink or soup

7. Balance the digestive fire

In Ayurveda, balancing the digestive fire, called "Agni," is essential for healthy digestion and overall well-being.

Strong and balanced Agni promotes optimal nutrient absorption, removes waste from the body, and supports a healthy metabolism.

If your digestive fire is too weak and you suffer from gastric disorders (bloating, diarrhea, constipation), increase it with mustard seeds, a condiment that helps eliminate the air element, or fenugreek to stimulate the liver.

Conversely, if your digestive fire is too strong, beware of excessive moods, anger, or excitement. Pacify Agni with coriander, cumin, or turmeric, which have calming effects.

Here are some tips to balance the digestive fire according to Ayurveda:

7.1 Avoid Excessively Large Meals

Avoid excessively heavy meals, as these can weaken Agni. Opt for moderate portions, leaving space in the stomach to facilitate efficient digestion.

7.2 Avoid Eating Too Quickly

Eat slowly and savor every bite. Chewing thoroughly promotes better pre-digestion of food in the mouth, which relieves the workload on your stomach.

7.3 Avoid Constant Snacking

Avoid snacking frequently between meals. Allow time for Agni to fully digest meals before eating again.

7.4 Favor Foods That Are Easy to Digest

Choose foods that are easy to digest for your specific constitution. Cooked, hot, and fresh foods are generally recommended.

7.5 Avoid Foods Contrary to Your Dosha

Depending on your dosha (Ayurvedic constitution), avoid foods that are contrary to your nature. Consult an Ayurvedic practitioner for an accurate assessment.

7.6 Incorporating Digestive Spices

Use spices such as ginger, cumin, coriander, and fennel in your meals. These spices are considered beneficial for stimulating Agni.

7.7 Consuming Digestive Infusions

Drink digestive herbal infusions, such as ginger or fennel tea, between meals to support digestion.

8 Use Spices That Match Your Dosha

The choice of spices can be adjusted based on your dosha dominance to help balance your system. Here are some spices suited to each dosha:

For Vata:

• Cumin: Promotes digestion and soothes the digestive system.
• Coriander: Balances heat and has soothing properties.
• Ginger: Stimulates digestion, adds warmth and improves circulation.
• Cinnamon: Warms the body and balances Vata, especially in winter.
• Fennel: Soothes digestion and helps eliminate toxins.
  

For Pitta:

• Cardamom: Refreshes the body and stimulates digestion.
• Coriander: Calms heat and has soothing properties.
• Fennel: Soothes digestion and reduces inflammation.
• Mint: Refreshes and calms the digestive system.
• Turmeric: Anti-inflammatory and cooling, helps balance Pitta.

For Kapha:

• Black Pepper: Stimulates digestion and has warming properties.
• Ginger: Adds warmth and stimulates digestion.
• Mustard: Stimulates metabolism and balances Kapha.
• Cinnamon: Stimulates circulation and adds warmth.
• Garlic: Has stimulating properties and helps eliminate excess mucus.
  

These suggestions are not strict, and some spices may be beneficial for multiple doshas. It is always recommended to consult an Ayurvedic practitioner for more personalized recommendations based on your specific constitution. You can also experiment with these spices and observe how your body reacts to adjust accordingly.

9. Adapt your diet to your physical and emotional state

Ayurveda considers the emotional and physical state of a person.

In cases of stress, for example, calming foods could be favored.

When you're tired, opt for energizing meals.

10. Food combinations to avoid

In Ayurveda, certain food combinations are considered incompatible because they can disrupt digestion and create imbalances in the body.

Here are some of the food combinations to avoid in Ayurveda:

10.1 Fruits with other Food Groups

Avoid eating fruit immediately after a main meal, especially with protein- or carbohydrate-rich foods. Fruits tend to digest quickly, while other food groups may take longer.

10.2 Milk with Certain Fruits

Avoid mixing milk with acidic fruits like citrus fruits, as this can cause digestive problems. Milk should also not be combined with foods rich in animal protein.

10.3 Milk with Certain Dairy Products

Avoid mixing different types of dairy products in the same meal. For example, don't mix yogurt and milk.

10.4 Heated Honey

Do not heat honey, as this can make it toxic according to Ayurveda. Add it to foods and drinks after they have cooled.

10.5 Meat and Dairy Products

Avoid eating meat and dairy products in the same meal, as they require different digestive enzymes to be metabolized.

10.6 Melons with Other Fruits

Avoid mixing melons with other fruits, as they tend to be digested more quickly than most other fruits.

10.7 Cereals with Dairy Products

Avoid eating cereals with dairy products, especially those high in calcium, as this can hinder iron absorption.

10.8 Bananas with Other Fruits

Avoid eating bananas with other fruits, especially sour fruits, as this can cause digestive problems.

10.9 Eating Incompatible Foods

Avoid eating incompatible foods such as honey and radishes, honey and potatoes, or honey and fish.

10.10 Dairy Products with Sour Fruits

Avoid mixing dairy products with acidic fruits, as this can lead to digestive problems.

10.11 Grains with Fruits

Avoid eating fruits with grains, as fruits tend to digest faster than grains.

10.12 Overeating

Avoid overeating, even healthy foods. Respect your body's hunger and satiety signals.

10.13 Combination of Grains and Dairy Products

Avoid eating dairy and grains in the same meal, as it can be difficult to digest.

10.14 Raw Foods with Cooked Foods

Avoid eating raw foods with cooked foods, as they have different digestion times.

10.15 Eating Soon After a Meal

Avoid eating quickly after a main meal. Allow your body to digest before consuming new foods.

It is important to note that these recommendations may vary depending on each person's individual constitution (dosha). It is always recommended to consult an Ayurvedic practitioner for personalized advice tailored to your specific situation.

11. Individualization of Food

Every person is unique, and Ayurvedic nutrition recognizes this diversity.

It is essential to adapt your diet according to your dominant dosha, your health status and your specific needs.

Conclusion

Adopting the principles of Ayurvedic nutrition can be a significant step towards a more balanced and healthy life.

By understanding doshas, ​​integrating flavors, following seasonal cycles, and respecting biological rhythms, each person can create a personalized diet to nourish body, mind, and spirit.

The ancient wisdom of Ayurveda reminds us that balance begins on our plate.