Holistic healing

Ayurvedic Diet Explained + What to Eat For Your Dosha

Follow a personalised Ayurvedic diet for your dosha type for optimum mind-body health

Simply translated from Sanskrit, Ayurveda is described as the knowledge of life. Its central concept is that creating balance in your body is the secret to optimum health, on the inside and out. Here, we discover how following an Ayurvedic diet is a core practice in this ancient healing system.

Ayurvedic principles

“Ayurveda tells us that we are all part of the universe,” says Linda Bretherton, co-founder of skincare brand Ayurveda Apothecary. “Everything is made from five elements – ether (or space), air, fire, water and earth. In our bodies, all of these elements are present but they are in unequal proportions depending on who you are. Having an excess of different elements will determine your body type – your dosha.”

Championed by celebrities such as Kate Hudson and Julia Roberts, the doshas are made up of three body types – vata dosha (dominated by ether and air), pitta dosha (an excess of fire and water) and kapha dosha (surplus earth and water). “There will always be one dominant dosha, followed by a secondary, followed by a third,” explains Linda.

The central approach of Ayurvedic medicine is to balance all three doshas for complete mind-body harmony, and therefore to follow personalised health plan for every element of your life. The food we put in our body is one of the most important levers you can pull to ease the symptoms of your dosha.

What is an Ayurvedic diet?

Diet is key in Ayurveda, improving both the way you look on the outside and how you feel on the inside. One famous foodie making waves as an Ayurvedic specialist is best-selling author Jasmine Hemsley – and she says this way of eating is all about digestion.

“In Ayurvedic practice, it’s traditional to favour room temperature or hot food and drink over the cold stuff to help the body break down the ingredients,” she explains. “The 5,000-year-old health system recognises hot milk, medicinal spices and natural fats as king, with vegetables and pulses as the star of the show. Lunch is encouraged as the main meal of the day, with a light supper in the early evening. Dessert and raw food is best enjoyed at lunchtime when your digestive fire is at its strongest, with lassis lending a helping hand.”

There is, however, a strong mindful element: “Sitting down to a meal in a relaxed environment is best for peak digestive energy,” says Jasmine. Sunita Passi, Ayurvedic medicine expert and founder of Tri-Dosha and Neem By Sunita Passi, agrees – it’s the appreciation of the ingredients as well as the end result that creates a more conscious dining experience. “An Ayurvedic diet promotes the use of natural ingredients, preparing fresh meals, avoiding processed foods and refined sugars, eating at fixed times and eating with awareness of how the ingredients are grown, cooked and digested.”

Nurturing your body from the inside out with food that is healthy, mindful and good for your system are key to an Ayurvedic diet. Discover the foods to eat for your dosha below – but if you don’t know your type, take our simple quiz before getting started.

The Vata diet

Foods to eat

Warm, grounding, moist foods with sweet, sour and salty tastes.

Cooked vegetables, roasted, sautéed with oil or steamed, root and winter vegetables in particular: sweet potatoes, turnips, onions, garlic, beets, carrots, green beans, spinach and kale.
Sweet, heavy fruits: bananas, avocados, mangoes, apricots, plums and berries
Cooked grains: rice, quinoa and oats.
Plant-based proteins: mung beans, adzuki beans, tempeh, tofu, chickpeas, lentils and black beans, all soaked.
Healthy fats: sesame oil, tahini, almond butter, nuts, seeds, avocado, avocado oil, flax oil, seeds, coconut oil, butter and meat.
Warming spices: cinnamon, cumin, ginger, cardamom, cloves and black pepper.

Foods to avoid

These foods will deplete your digestive fire and make you more bloated, gassy, constipated and anxious.

Cold, raw salad.
Smoothies, particularly with frozen fruits.
Cold foods and beverages.
Crisps, popcorn, granola bars and dried foods.

The Pitta diet

Foods to eat

Cool, dense, grounding foods with sweet, bitter, and astringent tastes.

Vegetables: asparagus, cucumbers, potatoes, sweet potatoes, green leafy vegetables, pumpkins, broccoli, cauliflower, celery, lettuce and green beans.
Sweeter fruits: grapes, melons, cherries, coconuts, avocados, mangoes, pomegranates, fully ripe pineapples, oranges and plums.
Grains: wheat, barley and oats.
Healthy fats: coconut oil, butter, meat, flax oil, seeds, avocado, avocado oil, sesame oil, tahini, almond butter, nuts and seeds.
Meats: chicken, pheasant and turkey.
Plant-based proteins: any legume or bean: (soaked) mung beans, adzuki beans, chickpeas, lentils, black beans, tempeh and tofu.
Cooling herbs and spices: cilantro, coriander, mint, dill and parsley.

Foods to avoid

These foods will overheat your digestive fire and make you more acidic, inflamed, acne-prone, irritable and impatient.

Spicy foods or beverages, including chilli, hot sauce and sriracha.
Red meat, seafood and eggs.
Tomato, garlic and onion.
Fried foods.

The Kapha diet

Foods to eat

Light, airy, dry and warm foods with pungent, bitter and astringent tastes.

Non-starchy vegetables, either steamed, lightly sautéed and sometimes raw: kale, cabbage, peppers, aubergine, squash, sprouts, spinach, pak choi, ginger and turmeric.
Astringent fruits: raspberries, lemons, limes, cranberries and pomegranates.
Grains: quinoa.
Plant-based proteins; any legume or bean: (soaked) mung beans, adzuki beans, tempeh, tofu, chickpeas, lentils and black beans.
Small amounts of healthy fats: half an avocado per day, only two tablespoons of oil per day.
All herbs, spices and spicy foods: especially pepper, cayenne, mustard seed, and ginger.

Foods to avoid

These foods will cause weight-gain, mucus and sluggishness.

All dairy (milk, cheese, butter).
Excess oil.
Excess sweet or white potatoes, squash, starchy vegetables and rice.
Excess nut butters or avocado.
Use of sweeteners, even honey, agave or maple syrup.
Bread, pasta, muffins pastries, cookies, processed wheats.
Fried foods.

Experts in this article

Linda Bretherton, UK & European Wise Earth Ayurveda Master Trainer, founder of At Home With Ayurveda and co-founder of skincare brand Ayurveda Apothecary

Jasmine Hemsley, best-selling author, TV presenter and wellbeing expert

Sunita Passi, Ayurvedic medicine specialist and founder of Tri-Dosha and Neem By Sunita Passi