The importance of Aahaara – The Pillar of Food

Pitta dosha

People with a dominant pitta dosha tend to be intelligent, hard-working, and very ambitious. Because they have more fire in them, they usually enjoy excellent digestion and can eat almost everything. In fact, it is eating too much that can often be a Pittas biggest problem.

Physically, Pittas generally have a medium physical build and warm body temperature. They also tend to have a lot of energy and can sleep well for short periods of time. When their doshas are imbalanced, they can suffer from conditions like skin rashes, indigestion, high blood pressure and heart disease. Emotionally, an imbalanced Pitta can be short-tempered, argumentative, and quick to blame another person when they’re feeling under stress.

Pitta foods

Pittas should eat cool or warm foods, but not foods that are excessively hot. Vegetarian foods are especially beneficial for Pittas because consuming the fats in red meat can overheat their body.

Protein: poultry, shrimp, river fish (all in small amounts)

Protein like red meat and seafood should be eaten in moderation.

Dairy: milk, ghee (clarified butter), butter, egg whites

Dairy like cheese, sour yoghurt, egg yolk, sour cream, sour buttermilk, and ice cream should be eaten in moderation.

Vegetables: sweet and bitter vegetables are ideal: asparagus, broccoli, cabbage, cauliflower, celery, cucumber, zucchini, radishes, leafy greens, sweet potatoes, green beans, green (sweet) peppers, carrots, squash, brussel sprouts, lettuce, mushrooms, peas, potatoes

Vegetables like onion, tomatoes, hot peppers, chillies, and eggplant should be eaten in moderation.

Fruits: sweet, ripe fruits like oranges, mangoes, bananas, pears, pineapples, plums, prunes, cherries, figs, raisins

Fruits like berries, sour cherries, grapefruit, peaches, and dark grapes should be eaten in moderation.

Legumes: chickpeas, lentils, mung beans, lima beans, black beans, kidney beans

Legumes like black lentils, black gram, and Ar har Dal should be eaten in moderation.

Grains: barley, oats, wheat, basmati rice

Grains like brown rice, corn, rye, and millet should be eaten in moderation.

Nuts and Seeds: sunflower seeds, flaxseeds, pumpkinseeds, coconut

Oils: olive, sunflower, soy, grapeseed

Oils like almond, corn, safflower, sesame, and coconut should be used in moderation.

Sweeteners: all are acceptable apart from honey and molasses

Herbs and Spices: should generally be avoided because they are too hot, although Pittas can consume cardamom, green coriander, cinnamon, coriander seed, dill, fennel, mint, saffron, turmeric, cumin, and black pepper in small amounts.

Vata dosha

People with a dominant vata dosha tend to be creative, energetic, and enthusiastic. Because vata oversees movement in the body (everything from the flow of fluids and the process of elimination to the activities of the nervous system), Vatas are usually ‘on the go’ people who love new challenges and experiences.

Physically, Vatas generally have a thin, light frame, and cold hands and feet. When their doshas are imbalanced, they can struggle with conditions like digestive issues, weight loss, arthritis, and joint aches and pains. Emotionally, an imbalanced Vata can be anxious, nervous, and suffer from insomnia and bouts of fatigue. When under stress, they can be quick to turn all the blame on themselves.

Vata foods

Vatas should eat warm, nourishing foods with salty, sour, and sweet tastes. Vata is a cold and dry dosha, so satisfying and comforting foods are especially beneficial. Caffeine and ice drinks should be avoided.

Protein: poultry, seafood, turkey (all in small amounts)

Red meat should be eaten in moderation.

Dairy: milk, butter, yoghurt, cheese, ghee (clarified butter)

Vegetables: cooked vegetables including beets, carrots, sweet potatoes, asparagus, green beans, onions, radishes, turnips, carrots

Vegetables like broccoli, brussel sprouts, cabbage, cauliflower, celery, eggplant, mushrooms, peas, peppers, potatoes, sprouts,tomatoes, and leafy green vegetables should be eaten in moderation.

Raw vegetables should be avoided.

Fruits: well-ripened sweet and heavy fruits like bananas, apricots, avocados, blueberries, strawberries, coconut, fresh figs, grapefruit, lemons, grapes, mangoes, peaches, plums, papaya, stewed fruits

Fruits like cranberries, pomegranates, and pears should be eaten in moderation.

Unripe fruit and dried fruit should be avoided.

Legumes: chickpeas, lentils, mung beans, tofu (small amounts)

Legumes like kidney beans, black beans, etc. should be eaten in moderation.

Grains: cooked oats (not dry), cooked rice

Grains like wheat, buckwheat, barley, corn, millet, and dry oats should be eaten in moderation.

Nuts and Seeds: all nuts and seeds are acceptable in small amounts, including almonds, walnuts, pistachios, chia seeds, flaxseeds, sunflower seeds. Of all these, almonds are best.

Oils: olive oil, sesame oil, and ghee

Sweeteners: all sweeteners are acceptable

Herbs and Spices: spices shouldn’t be used in large quantities, and it’s best to minimise or avoid all bitter and astringent herbs and spices like coriander seed, cumin, parsley, and thyme. Use saffron and turmeric sparingly.

Kapha dosha

People with a dominant kapha dosha tend to be naturally calm, thoughtful, and loyal. Not surprisingly, considering their dosha is most closely aligned with the earth element, they are also very ‘down to earth’ in their outlook.

Physically, Kaphas generally have a stronger, heavier build and smooth, radiant skin. They also tend to have excellent stamina, regular digestion and enjoy sound sleep. When their doshas are imbalanced, they can suffer from conditions like weight gain, asthma, diabetes, and allergies. Emotionally, an imbalanced Kapha can become depressive, lethargic, stubborn, and resistant to change. When feeling under stress, they can be quick to walkaway from the situation.

Kapha foods

Kaphas should eat warm, light, and dry food, cooked light meals, or raw fruits and vegetables. Spicy food is especially good for Kaphas, and dry cooking (baking, grilling, sauteing) is better than moist cooking (steaming, boiling, poaching.) Kaphas should avoid consuming too many sweet and fatty foods and be on their guard against overeating.

Protein: poultry (in small amounts), lean fish

Protein like red meat and shrimp should be eaten in moderation.

Dairy: soy milk, warm skimmed milk, goat’s milk, camel’s milk, small amounts of whole milk, eggs (not fried or cooked with butter)

Egg yolks should be eaten in moderation.

Vegetables: asparagus, beets, broccoli, brussel sprouts, cauliflower, cabbage, carrots, leafy greens, onions, peas, peppers, potatoes, radishes, mushrooms, lettuce, okra, spinach, celery, sprouts, eggplant

Vegetables like cucumbers, sweet potatoes, tomatoes, and zucchini should be eaten in moderation.

Fruits: apples, apricots, blueberries, cranberries, cherries, pears, prunes, pomegranates, papaya, and grapefruit. Also, dried fruits like apricots, figs, raisins, and prunes.

Fruits like dates, fresh figs, bananas, mangoes, and coconuts should be eaten in moderation.

Legumes: all legumes are acceptable, including black beans, chickpeas, lentils, and navy beans

Kidney beans and tofu should be eaten in moderation.

Grains: barley, oats, corn, buckwheat, rye, millet, and basmati rice

Grains like rice and wheat should be eaten in moderation.

Hot cereals and steamed grains should be avoided.

Nuts and Seeds: pumpkin seeds, sunflower seeds, and flax seeds in small amounts

Oils: almond oil, sunflower oil, olive oil, grapeseed oil (all in small quantities)

Sweeteners: all sweeteners are acceptable but in very small quantities

Herbs and Spices: all are good, including black pepper, turmeric, cinnamon, basil, oregano, and thyme. Cumin, sesame, ginger, and fenugreek are especially good for Kapha digestion.

The Ayurvedic diet is focused on eating healthy whole foods and drinking plenty of water to keep your body hydrated. Red meat, processed ingredients, and artificial sweeteners are discouraged for all three dosha types.

Mindfulness is also extremely important. Never rush eating your food; focus on the taste, texture, and aroma of your food and enjoy it thoughtfully. Studies have shown that mindful eating can reduce stress, reduce body weight, and prevent overeating.

Irrespective of your dosha type, you should always allow enough time between meals to digest your food properly. If you eat a meal too quickly after the previous meal, you’ll be putting a lot of pressure on your digestive system and building up toxins that will make you feel heavy, bloated, and lethargic. Always try to eat when your body feels light and hungry, and never eat out of boredom. Waiting at least three hours between meals is a good guideline.

As a general rule, breakfast should be eaten at 8 am, lunch at midday, and dinner at 5 pm. Try to keep to the same times every day, so you don’t cause indigestion or confuse your body’s biorhythms. Whatever you do, try to eat your last meal early enough that it will be completely digested before you go to bed, and do your best to avoid eating after 8 pm. If late eating cannot be avoided, keep it simple: a small portion of soup or easy to digest vegetables is best after 8 pm, a small bowl of rice (preferably basmati) is best after 9 pm, and a glass of almond milk is best after 10 pm.

When you observe the pillar of food and follow the diet that corresponds to your dominant dosha, you are far more likely to avoid sickness and enjoy perfect health. You’ll feel more balanced and peaceful in mind and body, and within a very short time, you’ll find yourself enjoying each day with more happiness, focus, and energy. You’ll feel even better if you combine the pillar of food with the pillars of sleep and energy management.

Please remember that I’ve only described the main characteristics of each dosha type, and that your prakriti is as unique as a fingerprint, or a strand of your DNA. If you’d like to be certain of your dosha type and know exactly which foods you should specifically eat to stay optimally fit and healthy, I’d be very happy to help.

In my next blog, I’ll tell you all about the pillar of sleep.

Until then, to your enduring health and happiness in Ayurveda,