Ayurveda, being a holistic science, has an integrated approach to health and treats every individual as unique. Its principles are a reminder that our bodies are capable of healing on their own by choosing the right foods and lifestyle. So, when you know what’s causing you to feel unwell, you can simply refer to the suggested foods to eat or avoid and lifestyle regime to follow or avoid according to your dosha to restore balance. Here is a guide to understanding how to make correct food choices as per your dosha.


  • Vata prakriti people should go for smaller quantities of food and eat more frequently because a Vata person’s appetite is variable. Their digestive strength or Agni is fluctuating or irregular (Vishamagni). They prefer grazing or eating small portioned meals and need to snack frequently to sustain their nutrition. 
  • Always try to eat food which is fresh, cooked, portioned as per appetite and nourishing in nature.
  • Always eat as per your appetite or slightly less than it. Overeating can lead to imbalances in the digestive system. If you are hungry, eat as soon as possible, do not skip a meal or delay it. A Vata person’s system needs small fuel packets at regular intervals to sustain its functions. Should not fast or starve as that can cause aggravation of Vata, debility and emaciation. 
  • Prefer always using warm food, warm water to drink. Try to avoid raw, cold, frozen, pre-packaged and highly fermented food regularly. Dry food, either in nature or texture, should also be avoided, for example, nuts, crackers, popcorn etc. 
  • Vata person should sip warm water/fluids/beverages throughout the day and not guzzle large quantities in one go. 
  • The meal of a Vata person should mainly consist of ingredients that are dominant in sweet, sour and salty tastes, lesser in astringent, bitter tastes. A mild pungent taste can help stimulate digestion but large quantities can imbalance it. 
  • Choose easily digestible foods with nourishing, unctuous qualities. Unctuousness is derived from oiliness property; therefore the food for a Vata should include healthy fats like ghee, butter, oils. 
  • Use warming, soothing, satisfying and grounding spices.
  • Vata should eat in a relaxed environment and state of mind, not when anxious, excited, nervous or excessively worried. Undivided attention should be on the meal, and any distractions like talking, watching television or phone, arguments on the dinner table or any other form of nervous stimulation should be avoided during meals. Any activity should be done with patience, peace, consistency and regularity. 

A meal for a Vata should consist of 

  • 30%-50% whole grains, whole-grain cooked cereals, some crackersand breads 
  • 15-25% protein – fish, poultry, beef, eggs, dairy (good quality), red/black lentils
  • 20% fresh vegetables 
  • Rest is optional for fruit

Click here for the Vata grocery shopping list. 


Pitta individuals have a voracious appetite, and they eat large quantities of meals. The digestive strength/potency of a Pitta person is the strongest and regular in nature (Samagni). They may take the largest meal at noon. 

  • Do not skip meals and eat when hungry. 
  • Choose cooling, non-spicy foods, limited in pungent, sour and salty tastes and prefer sweet, bitter and astringent tastes in your diet. Use cooling spices. 
  • Eat as fresh as much as possible. Balance your foods with heavy but satiating, dry and unctuous textures. Avoid oily, fatty, fried foods, red meat, hot spices, cheese, yogurt and soy sauce. 
  • Avoid highly processed foods loaded with chemicals and preservatives.
  • Emphasize grains, fresh fruits, vegetables, and bland foods.
  • Keep yourself well hydrated at all times. Drink infusions that have a cooling effect on the body (non-iced) like water infused with vetiver, coriander seeds, mint tea, rose infusion, buttermilk – plain or infused with kokum. Drink juices derived from bael, sandalwood, khus. 
  • Avoid coffee/tea/fizzy and energy drinks as much as you can and other stimulants like nicotine. Avoid alcohol in general except an an occasional beer or white wine. 
  • Prefer eating in a peaceful and calm environment. Avoid eating when angry, irritable or upset. Pitta dominant people should be clear in what they want and not be overly critical about what they eat. Calmness, peace, and gratitude should be cultivated while eating. Three regular meals are sufficient and avoid late-night binging. 

A meal for Pitta should consist of 40-50% whole grains – whole-grain breads, cereals, cooked grains 20% protein – beans (except lentils), tofu, tempeh, cottage & ricotta cheese, raw milk (heated), egg white, chicken, turkey (white meat), shrimp, 20-30% fresh vegetables and fruits.

Click here for the Pitta grocery shopping list. 


A Kapha person has a moderate appetite. Their digestive strength/potency is slow and dull (Mandagni). Therefore, their meal intake is low, and they tend to be slow eaters. Kapha individuals may skip breakfast and may make lunch their largest meal. Dinner should also be light for them. 

  • Always try to eat food which is fresh, cooked, portioned as per appetite and nourishing in nature. A diet that is warm, light and dry with pungent, bitter and astringent tastes is good for Kapha.
  • Always eat as per your appetite or slightly less than it. Over-eating or emotional eating can lead to imbalances in the digestive system. 
  • Do not go to “all you can eat” places, cut down on portion size. Kapha individuals need to eat less both in quantity and frequency. 
  • Fasting once a week is also advisable for a Kapha person. It helps to overcome the sluggishness of the metabolism and keeps the digestive fire kindled. 
  • Prefer using warm food, warm water to drink always. Try to avoid cold, frozen and pre-packaged food, iced drinks regularly. 
  • Baked, broiled or grilled vegetables and animal proteins are advisable for a Kapha individual. 
  • Avoid heavy, fatty, creamy and oily foods. Instead, try to eat light and dry foods. 
  • A Kapha person should sip warm water/fluids/beverages throughout the day and not guzzle large quantities in one go. In addition, they should try to limit their fluid intake. 
  • The meal of a Kapha person should consist of warming, soothing and stimulating ingredients/tastes like spices, chillies, savory flavors and less sweet, sour and salty tastes. 
  • Kapha should eat in a relaxed environment and state of mind, not when emotional or depressed. They should not indulge in emotional eating as an attachment, sense of love or security. 

A meal for a Kapha should consist of 

  • 20% whole grains like dry cereals, rye crackers and cooked grains.
  • 30% protein – chicken, turkey, freshwater fish, rabbit, most beans, poached and boiled eggs, lentils 
  • 40% fresh vegetables
  • 10% is optional for fresh or dried fruit

Click here for the Kapha grocery shopping list.

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