Pitta Balancing Diet

Ayurvedic texts recommend the principle of opposites for reducing the level of a dosha that has become aggravated. Since the characteristics of Pitta include sharpness, heat, and acidity, qualities that are opposite to these in diet and lifestyle help restore balance to Pitta dosha.

Dietary recommendations

To balance the liquid nature of Pitta, include a few dry foods in your daily diet - some "heavy" foods that offer substance and sustained nourishment, and foods that are cool to balance the fiery quality of Pitta. Here are some specific dietary tips:

1. If you need to balance Pitta, choose ghee, in moderate quantities, as your cooking medium.  Ghee is cooling for both mind and body. Ghee can be heated to high temperatures without affecting its nourishing, healing qualities, so use ghee to sauté vegetables, spices or other foods.

2. Cooling foods are wonderful for balancing Pitta dosha. Sweet juicy fruits, especially pears, can cool a fiery Pitta quickly. Milk, sweet rice pudding, coconut and coconut juice, and milkshakes made with ripe mangoes and almonds or dates are examples of soothing Pitta-pacifying foods.

3. The three ayurvedic tastes that help balance Pitta are sweet, bitter and astringent, so include more of these tastes in your daily diet. Milk, fully ripe sweet fruits, and soaked and blanched almonds make good snack choices. Eat less of the salty, pungent and sour tastes.

4. Dry cereal, crackers, granola and cereal bars, and rice cakes balance the liquid nature of Pitta dosha, and can be eaten any time during the day.

5. Carrots, asparagus, bitter leafy greens, fennel, cruciferous vegetables such as broccoli, cauliflower, and brussel sprouts, green beans and bitter gourd (in very small quantities) are good vegetable choices. They become more digestible when chopped and cooked with Pitta-pacifying spices. Vegetables can be combined with grains or mung beans for satisfying one-dish meals. Avoid nightshades.

6. Basmati rice is excellent for balancing Pitta. Wheat is also good--fresh flatbreads made with whole-wheat flour (called atta or chapatti flour and available at Indian grocery stores) combine well with cooked vegetables or Pitta-balancing chutneys. Oats and amaranth are other Pitta-balancing grains.

7. Choose spices that are not too heating or pungent. Ayurvedic spices such as small quantities of turmeric, cumin, coriander, cinnamon, cardamom and fennel offer flavor, aroma and healing wisdom.

8. Drink sweet lassi with lunch to help enhance digestion and cool, not ice-cold, water to quench thirst. 

Suggested Food Choices for Pitta dosha

Grains: Rice, wheat, barley, oats, amaranth, sago, all cooked until tender

Vegetables: Asparagus, tender and bitter greens, bitter gourd, carrots, fennel, peas, green beans, zucchini, lauki squash, artichoke, parsnips, okra, celery, Brussels sprouts, broccoli, cauliflower, beets, sweet potatoes, all cooked, small quantities of raw lettuce, carrots or cucumber

Fruits: Avocado, pineapple, peaches, plums, grapes, mangoes, melons, pears, pomegranates, cherries, all kinds of berries, apples, coconut, dates, fresh and dried figs, raisins (soaked), all ripe and sweet

Lentils: Mung beans, mung dhal, red or brown lentils, small portions of garbanzos, lima beans, black beans, all cooked until butter-soft

Dairy: Whole milk, cream, butter, fresh yogurt (cooked into foods), lassi, cottage cheese, fresh paneer cheese

Oils: Ghee, olive oil, walnut oil

Herbs: Cilantro, curry leaves, parsley, fresh basil, fresh fennel, fresh mint

Nuts and Seeds: Almonds (soaked and blanched), sunflower seeds, pumpkin seeds

Spices: Turmeric, cumin, cardamom, coriander, fennel, small quantities of black pepper, Chinese cinnamon, mint, saffron, dill, sweet orange zest

Other: Rice milk, soy milk, sucanat, turbinado sugar, date sugar, and tofu in moderation (diced small and cooked with spices)

Vata Balancing Diet

Since the characteristics of Vata include dryness, coolness, roughness, lightness and constant motion, qualities that are opposite to these in diet and lifestyle help restore balance to Vata dosha.

Dietary recommendations:

Include foods that are liquid or unctuous in your daily diet to balance dryness, some "heavy" foods to offer substance and sustained nourishment, foods that are smooth in texture to offset roughness and foods that are warm or hot to balance the cool nature of Vata. So what exactly does this mean in terms of foods you should choose and foods you should stay away from? Here are some specific dietary tips:

1. If you need to balance Vata, a fat-free diet is not for you. Cook foods with a little ghee (clarified butter) or include some olive oil in your diet everyday. Olive oil cannot be heated to high temperatures without destroying its healing value, so drizzle olive oil over fresh soft flatbreads, cooked grains, or warm vegetable dishes. Ghee can be heated to high temperatures without affecting its nourishing, healing qualities, so use ghee to sauté vegetables, spices or other foods. Avoid too many dry foods such as crackers, dry cold cereal and the like.

2. Cooked foods, served hot or warm, are ideal for balancing Vata. Pureed soups, cooked fruit, hot cereal, rice pudding and hot nourishing beverages such as nut milks or warm milk are excellent "comfort" foods and help pacify aggravated Vata. Avoid or minimize raw foods such as salads and raw sprouts.

3. The three ayurvedic tastes that help balance Vata are sweet, sour and salty, so include more of these tastes in your daily diet. Milk, citrus fruits, dried fruit or salted toasted sunflower or pumpkin seeds make good snack choices. Eat less of the bitter, pungent and astringent tastes.

4. Nuts are wonderful Vata-pacifiers. Soak ten almonds overnight. Blanch and eat in the early morning for a healthy burst of energy. Walnuts, hazelnuts and cashews make good Vata-pacifying snacks.

5. Carrots, asparagus, tender leafy greens, beets, sweet potatoes and summer squash such as zucchini and lauki squash are the best vegetable choices. They become more digestible when chopped and cooked with Vata-pacifying spices. Vegetables can be combined with grains or mung beans for satisfying one-dish meals. Avoid nightshades and larger beans.

6. Basmati rice is ideal for balancing Vata. Cook it with a little salt and ghee for added flavor. Wheat is also good-fresh flatbreads made with whole wheat flour (called atta or chapatti flour and available at Indian grocery stores) and drizzled with a little melted ghee combine well with cooked vegetables or Vata-balancing chutneys.

7. Most spices are warming and enhance digestion, so cook with a combination of spices that appeals to your taste buds and is appropriate for the dish you are making. Ayurvedic spices such as small quantities of turmeric, cumin, coriander, dried ginger, black pepper and saffron offer flavor, aroma and healing wisdom.

8. Drink lots of warm water through the day.

Suggested Food Choices for Vata dosha

Grains: Rice, wheat, quinoa, oats, amaranth, all cooked until tender

Vegetables: Asparagus, tender greens, carrots, peas, green beans, white daikon, zucchini, lauki squash, parsnips, sweet potatoes, all cooked

Fruits: Avocado, pineapple, papaya, peaches, plums, grapes, mangoes, oranges, cherries, all kinds of berries, limes and lemons, apples if stewed, coconut, fresh figs, raisins (soaked)

Lentils: Mung beans, urad dhal, mung dhal, masoor dhal, toor dhal, red lentils, all cooked until butter-soft

Dairy: Whole milk, cream, butter, fresh yogurt (cooked into foods), lassi, cottage cheese, fresh paneer cheese

Oils: Ghee, olive oil, sesame oil, cold-pressed nut oils such as walnut

Herbs: Fresh ginger root, cilantro, curry leaves, parsley, fresh basil, fresh fennel, mint

Nuts and Seeds: Almonds (soaked and blanched), cashews, walnuts (soaked), pistachios, hazelnuts, pecans (soaked), pine nuts, sesame seeds, sunflower seeds, pumpkin seeds

Spices: Ajwain, dried ginger, asafetida (hing) in small quantities, fenugreek, turmeric, cumin, clove, cardamom, coriander, fennel, black pepper, basil, Chinese cinnamon, nutmeg, mustard seed, mint, rosemary, thyme, lemon and orange zest, oregano, rock salt or sea salt, black salt, dried mango powder, pomegranate seeds or powder

Other: Rice milk, soy milk, poppy seeds, sucanat, turbinado sugar, raw honey, and tofu in moderation (diced small and cooked with spices)

 Kapha Balancing Diet

 Since the characteristics of Kapha include heaviness, softness, sweetness, cold, stability and unctuousness, qualities that are opposite to these in diet and lifestyle help restore balance to Kapha dosha.

Dietary recommendations:

Include a few dry foods in your daily diet to balance the oily nature of Kapha, foods that are nourishing but light to counter the heaviness of Kapha and warm foods with a zing to them to balance the sweet, cold quality of Kapha. So what exactly does this mean in terms of foods you should choose and foods you should stay away from? Here are some specific dietary tips:

1. If you need to balance Kapha, choose ghee, in very small quantities, as your cooking medium. Ghee can be heated to high temperatures without affecting its nourishing, healing qualities, so use ghee to sauté vegetables, spices or other foods. Steaming foods and then adding a mixture of spices sautéed in very little ghee is best. In general, avoid too many oily foods.

2. Light, warming foods help balance Kapha. Clear vegetable soups with beans and diced vegetables, stews made with Kapha-balancing vegetables, bean casseroles, dhal soups and light grain/vegetable combinations are ideal for balancing Kapha, especially when combined with Kapha balancing spices. Stay away from too much salt and instead infuse dishes with fresh herbs and spices for flavor.

3. The three ayurvedic tastes that help balance Kapha are pungent, bitter and astringent, so include more of these tastes in your daily diet. Apples, garbanzo beans cooked with Kapha-balancing spices or steamed broccoli or cauliflower with a light olive oil and spice mixture make healthy Kapha-pacifying snacks. Eat less of the salty, sweet and sour tastes.

4. Dry cereal, salt-free crackers and rice cakes balance the liquid nature of Kapha dosha and make good snacks. However, eat snacks in moderation if you are trying to balance Kapha, and avoid sugary snacks. Honey in small quantities is the recommended sweetener.

5. Carrots, asparagus, okra, bitter leafy greens, cruciferous vegetables such as broccoli, cauliflower, and brussel sprouts, daikon radish and bitter gourd are good vegetable choices. They become more digestible when chopped and cooked with Kapha-pacifying spices. Vegetables can be combined with lighter grains or mung beans for satisfying one-dish meals. Avoid nightshades. Fresh green chili peppers and fresh ginger root add flavor while balancing Kapha.

6. Choose lighter whole grains, and eat grains in moderation. Barley, buckwheat, millet and couscous are good choices. If you choose heavier grains, such as rice or wheat, eat very small quantities.

7. Zesty warming spices are wonderful for balancing Kapha. Ayurvedic spices such as turmeric, cumin, coriander, cayenne, black pepper, dried ginger, asafetida (hing), cloves and fenugreek offer flavor, aroma and healing wisdom.

8. Drink lassi infused with digestion-enhancing spices and herbs with lunch and lots of warm water through the day to help flush toxins from the body.

Suggested Food Choices for Kapha dosha

Grains: Buckwheat, quinoa, barley, millet, oats, amaranth, sago, small portions of Basmati rice, all cooked until tender

Vegetables: Asparagus, all kinds of greens, bitter gourd, green beans, lauki squash, artichoke, celery, Brussels sprouts, broccoli, cauliflower, beets, kohlrabi, daikon, radish, cabbage, all cooked

Fruits: Apricots, prunes, peaches, pears, cherries, berries, apples, lemons, limes, pomegranates, dried figs, raisins

Lentils: Mung beans, mung dhal, toor dhal, red or brown lentils, small portions of garbanzos, lima beans, black beans, all cooked until butter-soft

Dairy: Whole milk diluted with water, lassi, small portions of cottage cheese or fresh paneer cheese

Oils: Small portions of ghee and olive oil

Herbs: Cilantro, curry leaves, parsley, fresh basil, fresh mint, fresh oregano, fresh thyme, sage, neem leaves

Nuts and Seeds: Sunflower seeds, pumpkin seeds

Spices: Turmeric, cumin, cardamom, coriander, fennel, dried ginger, Chinese cinnamon, black pepper, Chinese cinnamon, mint, saffron, dill, lime zest, nutmeg, cayenne, fenugreek, mustard seed, oregano, marjoram, thyme, rosemary, paprika, mace, cloves

Other: Raw honey in moderation, unsalted unbuttered popcorn, crackers in moderation, cooked tofu in small quantities (diced small and cooked with spices)