Implications of Ayurvedic Dietary Principles in Modern Nutritional Concepts

Diet is crucial for sustaining life. It is the fundamental necessity for survival, providing essential nutrition to the body, mind, and senses. Modern science classifies nutrition into seven key components: carbohydrates, proteins, fats, vitamins and minerals, water, fibre, and antioxidants. A diet is considered “balanced” when it includes all these groups. While modern nutrition emphasizes the biochemical aspects of food, Ayurveda offers a more holistic view. In recent years, contemporary science has begun exploring Ayurvedic dietary principles through research in systems biology, personalized medicine, and a holistic approach to nutrition. Ayurveda defines health as a state of equilibrium among various fundamental components of the body.

Ayurveda postulates three pillars for maintaining health and sustaining life. These are Ahara (diet), Nidra (sleep), and Brahmacharya (disciplined sexual life). Food provides nourishment and vitality in a better way when it is selected, prepared, served, and consumed mindfully, following the principles outlined in Ayurvedic texts. Acharya Charaka has emphasized that both health and disease are rooted in food ( .28/45). Sometimes even nutritious diet may cause illness if it is not in harmony with seasonal variations, biological rhythms, individual body constitution (Prakriti), power of digestion and lifestyle (See Tables Related to Difference in theories of Modern Science and Ayurveda about Food & Nutrition, Tridosha based food choices by scanning the QR Code).

Ayurveda recommends selecting foods that help maintain the balance of the three bodily humours, The Vata, The Pitta, and The Kapha. The choice of food is important both in maintaining health and in managing diseases. Food choices for balancing Doshas are based on the six tastes mentioned above. Individuals with a Kapha constitution, or those suffering from Kapha-related conditions, should avoid foods that are sweet, heavy to digest, unctuous, and cold. To prevent aggravation of Pitta, one should avoid sour, salty, hot, and spicy foods. Vata is vitiated by cold, dry, and light foods. So, people with a Vata constitution or those suffering from Vata-related disorders should avoid these combinations.

Ayurveda has described diurnal dominance of various humours. The Kapha period is (6-10 AM and 6-10 PM), Pitta period happens from 10 AM-2 PM and 10 PM-2 AM) and the Vata period interval is from 2-6 AM and 2-6 PM. So, the heavy foods, dairy products, ghee, sweets, and carbohydrate-rich diets should be avoided during Kapha period; hot, spicy, and sour foods should be avoided during Pitta period and dry, cold foods, cold beverages, certain lentils like red lentils and peas should be avoided during Vata period. If this is not done the normal dominance of doshas leads to their vitiation and cause diseases.

Foods that increase Kapha are most appropriate during the growing phase of childhood, while Pitta-stimulating foods are better tolerated in young adulthood and middle age.

Diseases arise due to the vitiation of Doshas, and therefore, the diet should be tailored to address the specific Doshas involved. For instance, hypertension is primarily caused by an aggravation of Pitta Dosha and the vitiation of Rakta Dhatu (blood tissue). In such cases, the treatment involves incorporating foods with tastes that counterbalance Pitta, such as sweet, bitter, and astringent. Tastes that aggravate Pitta, such as sour, salty, and pungent, should be avoided to prevent the condition from worsening.

Season based food choices (Cha.Su.6)

• Winter season: Hemanta and Shishira
  • The climatic conditions of the two winter seasons, Hemanta and Shishira, are largely similar, with the primary distinction being that Shishira is characterized by increased coldness and dryness. Despite this variation, the recommended dietary choices for both seasons remain largely consistent. Due to cool and dry climate and strong digestion, foods that are hot, heavy to digest, and rich in fats and proteins are recommended.
  • Consuming new rice, corn, and others grains, ghee, dry fruits, oils, hot spices, Ginger, garlic, sugarcane products, and milk and milk products and especially turmeric milk is highly beneficial for maintaining health and fighting against diseases ring this season. Foods having sour predominant taste are preferred. Herbs like Chebulic Myrobalan (fruits of Terminalia chebula) and Long pepper (fruits of Piper longum), are to be included in the diet. Foods having pungent, bitter and astringent predominant tastes are to be avoided.
  • Fasting or following a very light diet can provoke Vata, deplete bodily tissues, and lead to Vata-related conditions such as constipation and joint pain. Therefore, fasting is generally contraindicated in winter.
• Summer seasons: Vasanta (Spring) and Greeshma (Summer)
  • Spring: The accumulated Kapha from winter melts with the warmth of the sun, causing Kapha to become aggravated and weakening digestive fire. Therefore, easily digestible, light foods like green gram are recommended during spring season. Foods with bitter, pungent, and astringent tastes are advised. Old barley, honey can be included in the diet. Easily digestible meats, like meat of rabbit, are also suitable. Cold, heavy, sweet, sour foods, new grains, curd, cold drinks, should be avoided. One should not Sleep during the day, either before or after meals.
  • Summer: During this season, bodily strength and digestive power diminish due to the hot and dry climate. Many crops and herbs also lose their potency. A light diet and adequate liquid intake are essential to prevent the accumulation of Pitta. At the same time, Vata accumulates due to the dry climate and reduced water resources. Foods that are light, sweet, unctuous, cool foods, such as rice and lentils, are recommended.

  It is recommended to drink plenty of water and fluids, including cold water, buttermilk, fruit juices, meat soups, mango juice, and stirred curd with pepper. At bedtime milk with sugar is to be taken. Food with salty, pungent and sour taste that have warm post digestion effect are to be avoided.

• Rainy season: Varsha (Monsoon) and Sharad (Autumn)
  • Monsoon: Unctuous foods having sour and salty taste are to be taken. Among cereals, old barley, rice, wheat, etc., are advised. various soups are to be included in the diet. It is mentioned that one should take medicated water or boiled water.
    Intake of river water, churned preparations having more water, excessive liquid and wine are to be avoided. The foods, which are heavy and hard to digest, like meat, etc., are prohibited.
  • Autumn: Foods having the properties to pacify vitiated Pitta are advised. Wheat, green gram, sugar candy, honey, animal meats may be included in the diet but meat of animals living near waterbodies, like fish, crane ducks, meat of aquatic animals, hot, bitter, sweet, and astringent foods are to be avoided. The food items, rich in fat, oils, curds, etc., are also not to be included in the diet during this season.

Health benefits of herbs and spices

Spices and herbs have been in use for centuries both for culinary and medicinal purposes. Spices not only enhance the flavour, aroma, and colour of food and beverages, but they can also protect from acute and chronic diseases. Spices and herbs possess antioxidant, anti-inflammatory, anti-tumorigenic, anti-carcinogenic, and glucose- and cholesterol-lowering activities as well as properties that affect cognition and mood.5 According to Ayurvedic classics, cumin, carom seeds, and coriander are known to stimulate appetite, enhance digestion, pacify Vata and Kapha doshas, and help eliminate unpleasant body odours (Cha.Su.27/307).

The antioxidant properties of herbs and spices are of particular interest in view of the impact of oxidative modification of low-density lipoprotein cholesterol in the development of atherosclerosis. There is level III-3 evidence (National Health nd Medical Research Council [NHMRC] levels of evidence) that consuming a half to one clove of garlic (or equivalent) daily may have a cholesterol-lowering effect of up to 9%. here is level III-1 evidence that 7.2 g of aged garlic extract has been associated with anticlotting (in-vivo studies), as well as modest reductions in blood pressure (an approximate 5.5% decrease in systolic blood pressure). Turmeric and curcumin were found to increase detoxifying enzymes, prevent DNA damage, improve DNA repair, decrease mutations and tumour formation and exhibit antioxidative potential in animals. Limited clinical studies suggest that turmeric can significantly impact excretion of mutagens in urine in smokers and regress precancerous palatal lesions.Cumin is proved to have very strong antioxidant activity.Asafoetida has additional properties like antiviral, antibacterial, antileukemic, antimutagenic and tranquilizer effects.

Indian spices have nutritional benefits, too. Like, cumin is a good source of iron, calcium, magnesium and potassium. Ginger is rich in folate, Vitamin C and potassium.Curcumin is rich in potassium, phosphorous and magnesium.Hence, these herbs also help in providing nourishment to the body.

Importance of Digestion capabilities (Agni)

In Ayurveda, Agni is regarded as the root of vitality (Cha. Chi.15/3-4) and is considered the key factor responsible for all kinds of diseases. (A. Hri. Ni.12/1). Acharya Charaka has emphasized the importance of digestion capacity as the primary criterion for determining the ideal approach to food consumption and dietary practices. (Cha.Su.25/40) Consuming a high-protein and Fiber-rich diet may not enhance one’s nutritional status or muscle mass if Agni (digestion capability) is impaired. The concept of Agni is a transformative idea that challenges superficial dietary theories and patterns, highlighting the importance of proper digestion for effective nutrient absorption and overall health.

Agni, Doshas, and Prakriti are deeply interconnected, with each influencing the others. Therefore, to maintain a balanced Agni, it is essential to consider not only the tastes and properties of the food, but also the timing and method of eating, as well as the individual’s mental state during meals. All these factors play a crucial role in sustaining digestive health and overall well being.

Incompatible foods (Viruddha Ahara) (Cha.Su.26/103)

Incompatible foods or Viruddha Ahara is a unique and significant concept in Ayurveda. It refers to food that are not compatible due to improper combinations, incorrect processing, inappropriate quantities, or being consumed at the wrong time of day or during the wrong season. Ayurveda warns against consuming incompatible food combinations which lead to food toxicity or food poisoning and in extreme cases even death. Studies have shown that some of these combinations have mutagenic effects.

Classical Ayurvedic texts describe 18 types of incompatible foods. Common examples of incompatible foods in modern diets include fruit and milk shakes, tea with milk, curd with cucumber or pickles, and consuming honey with hot water or heating honey in recipes. These combinations should be avoided to prevent potential health risks.

Sustainable easy steps for implementing Ayurvedic principles for western/modern diet in routine.

Implementing Ayurvedic principles into a Western or modern diet can be challenging, and making drastic changes may be difficult, especially when it involves sacrificing taste preferences. However, one can begin with small, manageable steps that are both sustainable and easy to incorporate over time. The key is to gradually replace unhealthy foods with healthier alternatives. Some simple changes include:

• Opting for whole wheat or millet bread instead of white bread
• Using cow ghee or wood-pressed oils in place of refined oils
• Drinking lukewarm, pot-stored, or copper vessel water instead of chilled water
• Choosing buttermilk over the daily consumption of curd
• Starting the day with lukewarm water on an empty stomach instead of tea or coffee
• Prioritizing seasonal, local, and fresh fruits and vegetables over frozen or packaged options
• Incorporating traditional Indian spices in cooking instead of using readymade sauces
• Replacing refined sugar with local honey
• Choosing rice flakes or other light traditional snacks over biscuits
• Enjoying sweets made from cow ghee and jaggery instead of cakes
• Drinking fennel-based or traditional herbal drinks (sharbat) instead of cold drinks

These small, consistent changes can lead to significant improvements in both diet and health without overwhelming the palate or disrupting daily routines. The next step is to focus on modifying cooking and eating habits, such as:

• Lightly sautéing or boiling sprouts instead of eating them raw, making them easier to digest.
• Using earthenware or traditional utensils for slow, even cooking
• Steering clear of all types of incompatible food combinations
• Incorporating all six tastes (sweet, sour, salty, bitter, pungent, and astringent) in meals
• Eating according to one’s body constitution, digestive capacity, and the seasons.
• Maintaining a calm and mindful state while eating without distractions like TV or mobile devices

The third step in applying Ayurvedic principles is to strictly avoid foods and habits that are unsuitable for one’s Prakriti (individual constitution) and Vikriti (diseases). Few of these are:

• Vata-dominant individuals should avoid: sprouts, cold beverages, red lentils, barley, late-night meals, and irregular sleep patterns.
• Pitta-dominant individuals should avoid: spicy, sour, and hot foods, tea, coffee, irregular meal timings, excessive salt, and sometimes even fasting.
• × Kapha-dominant individuals should avoid: excessive sweets, dairy products, heavy foods, cheese, butter, buffalo ghee, and daytime sleep
• Diabetic patients should avoid: milk and dairy products, freshly harvested grains (less than one year old), meat from aquatic and fatty animals, daytime naps, and staying up late at night.
• Hypertensive patients should avoid pickles, tea, coffee, spicy and salty foods, and late-night activities.
• By steering clear of these foods and habits, one can maintain balance and support optimal health.

Pull Quote:

“Ayurveda recommends selecting foods that help maintain the balance of
the three bodily humours, The Vata, The Pitta, and The Kapha.”