Diet guide: 7 Ayurvedic diet rules you must follow for complete health and fitness

According to Ayurveda, focus on cooling, hydrating fruits and vegetables such as cucumbers, melons, and leafy greens during spring and summer. For autumn and winter, opt for warming, grounding foods like root vegetables, whole grains, and legumes (Image: Canva)

Ayurveda, the ancient system of medicine that originated in India over 3,000 years ago, continues to offer timeless wisdom on living a balanced and healthy life. Central to Ayurveda is the concept of diet, which is tailored to individual needs based on their unique constitution or dosha. Following an Ayurvedic diet can help harmonise your body, mind, and spirit, promoting overall well-being.

Here are the key Ayurvedic diet rules you must follow to achieve optimal health:

Understand your dosha

Ayurveda identifies three primary doshas: Vata, Pitta, and Kapha. Each person has a unique combination of these doshas, which influences their physical, mental, and emotional characteristics. Understanding your dominant dosha is the first step in determining the most suitable diet for you.

Vata dosha: Characterised by elements of air and space, Vata types are typically energetic, creative, and flexible. They may benefit from warm, grounding foods.

Pitta dosha: Associated with fire and water, Pitta types are often ambitious, focused, and intense. Cooling, soothing foods are ideal for them.

Kapha dosha: Comprised of earth and water, Kapha types are usually calm, steady, and nurturing. Light, stimulating foods can help balance their natural tendencies.

Eat fresh and seasonal foods

Ayurveda emphasises the importance of consuming fresh, seasonal foods. Eating with the seasons ensures that you receive the nutrients your body needs at different times of the year. Fresh foods are also considered to be high in prana, or life force, which is essential for maintaining vitality and health. Focus on cooling, hydrating fruits and vegetables such as cucumbers, melons, and leafy greens during spring and summer. For autumn and winter, opt for warming, grounding foods like root vegetables, whole grains, and legumes.

Practise mindful eating

Mindful eating is a cornerstone of Ayurvedic dietary practices. This involves being fully present while eating, appreciating the flavours, textures, and aromas of your food. Avoid distractions such as television or mobile phones while eating. Chew thoroughly—this aids digestion and allows you to savour your food. Also, taking your time to eat helps you recognise when you are full and prevents overeating.

Favour warm, cooked meals

According to Ayurveda, warm, cooked meals are generally easier to digest and assimilate compared to raw, cold foods. Cooking enhances the digestive fire, or agni, which is essential for proper digestion and nutrient absorption. Incorporate soups, stews, and steamed vegetables into your diet, especially during colder months or if you have a Vata or Kapha constitution.

Avoid incompatible food combinations

Ayurveda advises against certain food combinations that can impair digestion and lead to the formation of toxins, or ama. Some common incompatible combinations to avoid include fruit with dairy, especially melons with milk or yoghurt; beans with cheese; and milk with fish; etc.

Hydrate wisely

Proper hydration is crucial for maintaining balance in the body. However, Ayurveda suggests that the way you drink water is just as important as the amount you consume. Drink warm or room temperature water. Avoid ice-cold water, as it can dampen the digestive fire. Sip water throughout the day—this keeps you hydrated without overwhelming your digestive system. And avoid drinking large amounts of water during meals.

Respect meal times

Ayurveda places great importance on maintaining regular meal times. Eating at consistent times each day helps regulate digestion and metabolism. Ideally, you should eat a substantial breakfast, have the largest meal at lunchtime, and keep dinner light.

Listen to your body

Above all, Ayurveda encourages you to listen to your body and its needs. Pay attention to how different foods affect your energy levels, mood, and overall well-being. Adjust your diet accordingly to support your unique constitution and lifestyle.