Dosha Elemental Description

Association

Governs movement, associated with

Vata - Ether and Air,
dryness

Pitta - Fire and Water, Governs digestion, associated with heat

Governs stability, associated with

Kapha
Earth and Water, moisture
-

The Sanskrit words for the 5 elements are as follows:

 Akasha (Ether, space)

 Vayu (Air)

 Tejas or Agni (Fire)

 Apas (Water)

 Prthivi (Earth)

The 5 elements and their associated organs and Chakras

 Ether (ears, hearing) (throat)

 Air (skin, touch) (heart)

 Fire (eyes, seeing) (navel)

 Water (tongue, taste buds, taste) (sacral)

 Earth (nose, smell) (root)

The 5 elements and the Doshas

 Vata - Air and Ether

 Pitta - Fire and Water

 Kapha - Water and Earth

The Doshas and their associated attributes (gunas)

 Vata - Dry, Light, Cold, Rough, Subtle, Mobile, Clear

 Pitta - Hot, Sharp, Light, Liquid, Mobile, Oily

 Kapha - Heavy, slow/dull, cold, oily, liquid, slimy/smooth, dense, soft,

static, sticky/cloudy, hard, gross

THE 3 R APPROACH TO PROMOTE GUT HEALTH - Remove, Repair &

Rebalance

1. Remove – Remove sugar from your diet. Avoid cold drinks completely as
they have a high sugar content. Avoid junk food & processed food with
artificial colors & flavors. Remove oily & fried food from your diet. Stop the
consumption of maida, it is really harmful to your gut health.

2. Repair – Eating foods that can repair and strengthen your gut lining. Eat
a diet rich in sources of probiotics & prebiotics, so you have plenty of good
bacteria in your gut.

What are probiotics - Probiotics are the friendly bacteria which

accelerate various functions of our gut.
List of foods rich in probiotics which you must include in your diet:

1. Yogurt -

Yogurt, or curd (dahi), is one of the best available and natural probiotic foods
that you can add to your daily diet. Include a bowl of curd with lunch every
day to maintain a healthy gut flora. You can eat it alone or can top it up with
antioxidant-rich fruits like strawberries, blueberries, and apples.

2. Idli

Love South Indian food? You must be happy to know that most of the South
Indian dishes are a rich source of probiotics. Idli, dosa, and other such food
items are prepared by fermenting rice and lentils. By undergoing
fermentation, the bioavailability of their minerals increases, helping the body
assimilate more nutrition.

3. Indian Cheese (Paneer)

Although most types of cheese are fermented, it does not mean that all of
them contain probiotics. Indian cheese, or paneer, is a rich source of
probiotics. You can consume raw cottage cheese with black pepper or add
it to your salads for its milky flavor.

What are prebiotics?Prebiotics are food for probiotics (friendly

bacteria). So probiotics can carry out their functions effectively only if
they have enough prebiotics so they can feed on it and survive.

List of foods rich in prebiotics which you must include in your diet:

Nuts and seeds rich in prebiotics - Almonds, pistachio nuts, and flax
seeds.

Barley and oats are rich in prebiotics - Barley is an immune-boosting,

antioxidant powerhouse and an excellent source of prebiotic fiber. Oats offer
a range of health benefits due to their antioxidant and anti-inflammatory
properties.
Fruits rich in prebiotics - Bananas, Custard Apples, grapefruit.

Bananas - Bananas are beneficial for the gut and contain naturally occurring
fibers that help increase good bacteria and reduce bloating.

Custard Apples - Custard apples have antioxidant properties that make them
beneficial for heart and brain health and may help lower cholesterol.

Grapefruit - The high fiber content of grapefruit makes it beneficial for gut
health, and it is also high in vitamins A and C.

Red kidney beans, baked beans, and soybeans.

Chickpeas.

Lentils.

3. Rebalance -Rebalance your life by ensuring good sleep health (where

you are sleeping 8 hours every night), ensuring that you are exercising or
brisk walking for at least 20 minutes each day. Do not eat if you are anxious,
upset, or in a hurry. Mealtime should always be a relaxed occasion. Eating
when you are stressed out or watching TV can interfere with your digestion.
Practice mindful eating.

Vitamins are divided into two categories.

Water-soluble vitamins travel freely through the body. The part that the
body doesn't use passes through the kidneys and leaves the body as urine
or stool. The body needs water-soluble vitamins in frequent, small doses.
They aren't likely to reach toxic levels.
Fat-soluble vitamins are stored in the body's cells. They are not passed
out of the body as easily as water-soluble vitamins. Fat-soluble vitamins
can reach toxic levels if you get more than you need.
A balanced diet usually provides enough water-soluble and fat-soluble
vitamins. People older than 50 and some vegetarians may need to use
supplements to get enough B12.

Vitamins:
Water-soluble vitamins:
Vitamin, What it does, Where it's found:
Thiamine Part of an enzyme needed for Found in all nutritious foods in
(vitamin B1), energy metabolism; important moderate amounts: pork, whole-
for nerve function. grain or enriched breads and
cereals, legumes, nuts, and seeds.
Riboflavin Part of an enzyme needed for Milk and milk products, leafy green
(vitamin B2), energy metabolism; important vegetables, whole-grain or enriched
for normal vision and skin breads and cereals.
health.
Niacin Part of an enzyme needed for Meat, poultry, fish, whole-grain or
(vitamin B3), energy metabolism; important enriched breads and cereals,
for the nervous system, vegetables (especially mushrooms,
digestive system, and skin fish, and leafy green vegetables),
health. and peanut butter.
Pantothenic Part of an enzyme needed for Widespread in foods.
acid, energy metabolism.
Biotin Part of an enzyme needed for Widespread in foods; also produced
energy metabolism. in intestinal tract by bacteria.
Pyridoxine Part of an enzyme needed for Meat, fish, poultry, vegetables,
(vitamin B6), protein metabolism; helps make fruits.
red blood cells.
Folate (folic Part of an enzyme needed for Leafy green vegetables and
acid), making DNA and new cells, legumes, seeds, orange juice, and
especially red blood cells. liver; now added to most refined
grains.
Cobalamin Part of an enzyme needed for Meat, poultry, fish, seafood, eggs,
(vitamin B12) making new cells; important for milk, and milk products, but not in
nerve function. plant foods.
Ascorbic acid Antioxidant; part of an enzyme Found only in fruits and vegetables,
(vitamin C) needed for protein metabolism; especially citrus fruits, vegetables in
important for immune system the cabbage family, cantaloupe,
health; aids in iron absorption. strawberries, peppers, tomatoes,
potatoes, lettuce, papayas,
mangoes, and kiwifruit.
Fat-soluble vitamins are
Vitamin What it does Where it's found
Vitamin A (and Needed for vision, healthy Vitamin A from animal sources:
its precursor*, skin and mucous Fortified milk, cheese, cream, butter,
beta-carotene) membranes, bone and fortified margarine, eggs, and liver.
[*A is converted tooth growth, and immune Beta-carotene (from plant sources):
to the vitamin system health. Leafy, dark green vegetables, dark
by the body.] orange fruits (apricots, cantaloupe),
and vegetables (carrots, winter squash,
sweet potatoes, pumpkin).
Vitamin D Needed for proper Egg yolks, liver, fatty fish, fortified milk,
absorption of calcium; and fortified margarine. When exposed
stored in bones. to sunlight, the skin can make vitamin
D.
Vitamin E Antioxidant; protects cell Polyunsaturated plant oils (soybean,
walls. corn, cottonseed, safflower), leafy
green vegetables, wheat germ, whole-
grain products, liver, egg yolks, nuts,
and seeds.
Vitamin K is needed for proper blood Leafy green vegetables (kale, collard
clotting. greens, and spinach), green vegetables
(soybean, collard greens, and
asparagus); also produced in the
intestinal tract by bacteria.
Minerals: Their Functions and Sources

Macrominerals
Mineral Function Sources

Sodium Needed for proper fluid Beetroot, Spinach, Carrot

balance, nerve transmission,
and muscle contraction

Chloride Needed for proper fluid Tomato, Olives, Lettuce

balance, stomach acid

Potassium Needed for proper fluid Milk, fresh fruits and

balance, nerve transmission, vegetables, whole grains,
and muscle contraction legumes

Calcium Important for healthy bones and Milk and milk products;
teeth; helps muscles relax and soy milk; greens (broccoli,
contract; important in nerve mustard greens); legumes
functioning, blood clotting,
blood pressure regulation,
immune system health

Phosphorus Important for healthy bones and Sunflower seeds, beans

teeth; found in every cell; part
of the system that maintains
acid-base balance

Magnesium Found in bones; needed for Nuts and seeds, legumes,

making protein, muscle leafy green vegetables,
contraction, nerve transmission, Bananas
and immune system health
 Sulphur Found in protein molecules Occurs in foods as part of
protein: milk, legumes,
and nuts.

Trace minerals (microminerals)

The body needs trace minerals in very small amounts. Note that iron is
considered a trace mineral, although the amount needed is somewhat
more than for other microminerals.

Mineral Function Sources

Iron Part of a molecule (hemoglobin) found in red blood legumes, dried fruits,
cells that carries oxygen in the body; needed for dark leafy greens, and
energy metabolism iron-enriched cereals.

Zinc Part of many enzymes; needed for making protein whole grains and
and genetic material. It has a function in taste vegetables.
perception, wound healing, normal fetal development,
production of sperm, normal growth and sexual
maturation, and immune system health

Iodine is found in thyroid hormone, which helps regulate foods grown in iodine-
growth, development, and metabolism rich soil, iodized salt, and
dairy products.

Selenium Antioxidant grains.

Copper Part of many enzymes; needed for iron metabolism Legumes, nuts and
seeds, whole grains, and
drinking water.

Manganes Part of many enzymes Widespread in foods,

e especially plant foods.
Fluoride is involved in the formation of bones and teeth and Drinking water.
helps prevent tooth decay

Chromium works closely with insulin to regulate blood sugar Unrefined foods, whole
(glucose) levels grains, nuts, and paneer

Molybden Part of some enzymes Legumes and grains;

um leafy greens; leafy, green
vegetables; milk

Cholesterol is a waxy substance found in your body and in animal products

like meat, eggs and dairy. It plays an important role in the production of
hormones, vitamin D and the bile necessary for digesting fats. Cholesterol is
an essential component of every cell in your body, giving cell membranes
strength and flexibility.

Your liver produces all of the cholesterol that your body needs to function,
but cholesterol can also be introduced through the consumption of animal
products.

Since cholesterol doesn’t mix well with liquids (blood), it’s transported by
particles called lipoproteins, including low-density and high-density
lipoprotein — or LDL and HDL.

LDL is often referred to as “bad cholesterol,” as it’s associated with plaque

buildup in arteries, while HDL (“good cholesterol”) helps excrete excess
cholesterol from your body

When you consume extra cholesterol, your body compensates by reducing

the amount of cholesterol that it naturally makes.

Foods that help to lower bad cholesterol or LDL cholesterol

 1. Oats. An easy first step to lowering your cholesterol is having a bowl of
oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1
to 2 grams of soluble fiber. Add a banana or some strawberries for another
half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of
fiber a day.

2. Barley and other whole grains. Barley and oat bran, barley and other
whole grains can help lower the risk of heart disease, mainly via the soluble
fiber they deliver.

3. Beans are especially rich in soluble fiber. They also take a while for the
body to digest, meaning you feel full for longer after a meal. That's one
reason beans are a useful food for folks trying to lose weight. With so many
choices — from navy and kidney beans to lentils, garbanzos, black-eyed
peas, and beyond — and so many ways to prepare them, beans are a very
versatile food.

4. Eggplant and okra. These two low-calorie vegetables are good sources
of soluble fiber and help in reducing bad cholesterol.

5. Nuts. Studies show that eating almonds, walnuts, peanuts, and other nuts
is good for the heart. Eating 2 ounces of nuts a day can lower LDL. Nuts
have additional nutrients that protect the heart in other ways.

6. Sesame oil. - If you are a patient of high LDL , your food must be cooked
in sesame oil or desi cow’s ghee. Sesame oil helps in reducing the LDL
levels.

Various benefits of sesame oil - You can start cooking food in sesame
oil & also start heating it a little and massaging soles of your feet with
sesame oil every night before going to bed. Even if you can’t switch to
cooking everything in sesame oil, make sure you at least cook one meal
in sesame oil to gain the immense advantages it has to offer )

1.Good for your heart.

A well-established body of research shows that a diet rich in unsaturated fats

is good for heart health. Sesame oil comprises 82% unsaturated fatty acids
In particular, it’s rich in omega-6 fatty acids. Omega-6 fatty acids are a type
of polyunsaturated fat that is essential to your diet and plays an important
role in heart disease prevention.

Research in rats suggests that sesame oil may help prevent heart disease
and even slow the development of plaque in your arteries. In fact, it may
lower your cholesterol levels when used in place of oils high in saturated fats.

A 1-month study in 48 adults found that those who cooked food in sesame
oil daily had greater reductions in LDL (bad) cholesterol and triglycerides,
compared with those who cooked food in olive oil.

2. Has strong anti-inflammatory properties.

Chronic inflammation can be harmful and lead to illness, which is why it’s
important to limit it as much as possible. Traditional Taiwanese medicine has
long employed sesame oil for its anti-inflammatory properties, using it to treat
joint inflammation, toothaches, and scrapes.

3. High in antioxidants

Sesame oil contains sesamol and sesaminol, two antioxidants that may have
powerful effects on your health. Antioxidants are substances that help
reduce cell damage caused by free radicals. An accumulation of free radicals
in your cells may lead to inflammation and disease.

A one-month study in rats found that taking sesame oil supplements

protected against heart cell damage.

In that same study, antioxidant activity increased in rats that received either
about 2 or 5 ml of sesame oil per pound (5 or 10 ml per kg) of body weight
daily.

Sesame oil may have similar effects when used topically. One study in rats
showed it may reduce cell damage by inhibiting compounds like xanthine
oxidase and nitric oxide, which produce free radicals.

Apart from this, sesame oil helps in :

1. Getting better quality sleep

2. Helps in controlling blood sugar levels
3. Helps in treating arthritis
4. acting as a painkiller when massaged on the body part that is aching or
paining.

All you need to know about good fats & bad fats

Fat Facts

When it comes to diet, fats get a bad rap. Some of this is justified because
certain types of fat — and the fat-like substance cholesterol — may play a
role in cardiovascular disease, diabetes, cancer, and obesity.
But not all fats are created equal. Some fats are better for you than others
and may even help to promote good health. Knowing the difference can help
you determine which fats to avoid and which to eat in moderation.

Research is continuing to evolve on dietary fat, but some facts are clear.
Dietary fat, also known as fatty acids, can be found in foods from both plants
and animals. Certain fats have been linked to negative effects on heart
health, but others have been found to offer significant health benefits.

Fat is as essential to your diet as protein and carbohydrates are in fueling

your body with energy. Certain bodily functions also rely on the presence of
fat. For example, some vitamins require fat to dissolve into your bloodstream
and provide nutrients.

However, the excess calories from eating too much fat of any type can lead
to weight gain.

Foods and oils contain a mixture of fatty acids, but the predominant type of
fat they contain is what makes them “good” or “bad.”

What are bad fats?

Two types of fats — saturated fat and trans fat — have been identified
as potentially harmful to your health.

Trans fat should be avoided, while saturated fats should be eaten very
sparingly.
Trans fat: Must avoid!

Short for “trans fatty acids,” trans fat appears in foods that contain partially
hydrogenated vegetable oils. These are the worst fats for you. You might find
trans fat in

fried foods (French fries, doughnuts, deep-fried fast foods),

margarine (stick and tub),
baked goods (cookies, cakes, pastries), and
processed snack foods (crackers, microwave popcorn).

Like saturated fat, trans fat can raise LDL levels and “bad” cholesterol. Trans
fat can also suppress high-density lipoprotein (HDL) levels, or “good”
cholesterol.

Doctors have also linked trans fats to an increased risk for inflammation in
the body. This inflammation can cause harmful health effects that may
include heart disease, diabetes, and stroke.

Saturated fat: Use sparingly.

Most saturated fats are animal fats. They’re found in high-fat meats and dairy
products.

Saturated fat sources include

fatty cuts of beef, pork, and lamb,

dark chicken meat and poultry skin,
high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream),
tropical oils (coconut oil, palm oil, cocoa butter), and lard.
Eating too much saturated fat can increase blood cholesterol levels and LDL.

Research shows that replacing saturated fat in your diet with

polyunsaturated fats can reduce your heart disease.
Foods with good fats

Doctors consider monounsaturated fat and polyunsaturated fat more “heart-

healthy” fats. These are fats that are better choices for your diet.

Foods that primarily contain these healthier fats tend to be liquid when at
room temperature. An example is vegetable oil.

Monounsaturated fat

This type of helpful fat is present in a variety of foods and oils. Research has
consistently shown that eating foods that contain monounsaturated fat can
improve your blood cholesterol level and decrease your risk of
cardiovascular disease. These foods include:

1. Nuts (almonds, cashews, peanuts, pecans)

2. Vegetable oils (olive oil, peanut oil),
3. Peanut butter,almond butter,
4. Avocado

Polyunsaturated fat

Polyunsaturated fats are known as “essential fats” because the body cannot
make them and needs them from foods.

Plant-based foods and oils are the primary source of this fat. Like
monounsaturated fat, polyunsaturated fat can decrease your risk of heart
disease by lowering blood cholesterol levels.

A certain type of this fat, called omega-3 fatty acids, has been shown to be
particularly beneficial for your heart.

Omega-3s appear to not only decrease the risk of coronary artery disease
but also help lower blood pressure levels and guard against irregular
heartbeats.
You can find omega-3s in flaxseed, walnuts, and canola oil.

In addition to omega-3 fatty acids, you can find polyunsaturated fat in the
following foods, which contain omega-6 fatty acids:

1. Tofu,
2. Roasted soybeans, and soy nut butter,
3. Walnuts,
4. Seeds (sunflower seeds, pumpkin seeds, sesame seeds), and
vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil).

Diet Chart for Kapha Dosha

By nature, kapha is heavy, cool, oily, and smooth, so Kapha Dosha can be pacified
by eating foods that are light, warm, dry, and rough.

Breakfast

Breakfast should be relatively lighter, when kapha is elevated.

● A substantive serving of fresh fruit: stewed apples, a fruit salad—choose

fruits like apples, apricots, berries, mangos, peaches, and strawberries, a
fruit smoothie, or some freshly juiced fruit. ( Use only seasonal fresh fruits )
● A baked apple with some dry fruits can also be very satisfying
● Another option would be muesli with warm milk
● Green tea/Herbal Tea is good
● Sprouts with rock salt, lime & some spices

Lunch

● A simple vegetable soup made with vegetables like broccoli, celery,

carrots, green beans, onions, garlic, and asparagus.
● Masoor dal, Mung dal, Black beans are a good choice
● Vegetables like - Beetroot, cabbage, cauliflower, eggplant, radish
 ● Corns are good for kapha dosha

Dinner

● Minted toor dal and a small serving of quinoa.

● Red lentils with basil and a small serving of rice.
● Corn soup & khichdi

Other food items for Kapha

Fruits which are favourable for people with high Kapha Dosha

● Apples
● Apricots
 ● Berries
● Cherries
● Cranberries
● Figs (dry)
● Grapes (red, purple, black)
● Lemons
● Peaches
● Pears
● Pomegranates
● Raisins
● Raspberries
● Strawberries

Fruits which are NOT favourable for people with high Kapha Dosha

● Bananas
● Coconut
● Dates
● Figs (fresh)
● Grapes (green)
● Grapefruit
● Kiwi
● Melons
● Oranges
● Papaya
● Pineapple
● Plums
● Tamarin
● Watermelon

Vegetables which are favourable for people with high Kapha Dosha

● Kale
● Asparagus
● Beets
● Bell Peppers
 ● Bitter Melon
● Broccoli
● Eggplant
● Cabbage
● Carrots
● Cauliflower
● Peas
● Chilies

Vegetables which are NOT favourable for people with high Kapha Dosha

● Cucumber
● Olives
● Parsnips
● Pumpkin
● Squash, Summer
● Sweet Potatoes
● Tomatoes (raw)
● Zucchini

Grains which are favourable for people with high Kapha dosha

● Barley
● Buckwheat
● Cereal (unsweetened, cold, dry)
● Corn
● Granola
● Millet
● Muesli
● Oat Bran
● Oats (dry)
● Polenta
● Quinoa
● Rice (basmati, wild)
● Rice Cakes
 ● Rye
● Seitan
● Spelt
● Sprouted Wheat Bread
● Tapioca
● Wheat Bran

Grains which are NOT favourable for people with high Kapha dosha

● Maida
● Pancakes
● Pasta
● Rice (brown, white)
● Wheat
● Yeasted Bread

Legumes which are favourable for people with high Kapha dosha

● Adzuki Beans
● Black Beans
● Black-Eyed Peas
● Garbanzo Beans (Chickpeas)
● Lentils
● Lima Beans
● Mung Beans
● Mung Dal
● Navy Beans
● Pinto Beans
● Split Peas
● Soy Milk
● Toor Dal
● White Beans
Legumes which are NOT favourable for people having high Kapha Dosha

● Kidney Beans
● Miso
● Soy Beans
● Soy Cheese
● Soy Flour
● Soy Powder
● Soy Sauce
● Tofu (served cold)
● Urad Dal

Diet Chart for Pitta Dosha

By nature, pitta is oily, sharp, hot, light, spreading, and liquid, so Pitta Dosha can
be pacified by eating foods that are dry, mild, cooling, grounding, stabilizing,
and dense.

Breakfast

● A hearty fruit salad (apples, pears, red grapes, and blueberries) garnished
with raisins and shredded coconut.
● Oatmeal or rice porridge made with hot milk and garnished with raisins or
chopped dates, chopped almonds (soaked and peeled), ghee & honey
● Any recipe with kidney beans, but not very spicy
● Amla juice

Lunch

● Red lentils( masoor dal ) made with cooling herbs like coriander & mint
● Salad made of cabbage, carrots, cucumber, broccoli & lettuce
● Rice with ghee
 ● Vegetables like bell peppers, broccoli, carrots, celery, green beans,
mushrooms, zucchini, or black olives). Don’t add too many spices, onion &
garlic in the food.
● Coconut water, jaggery water

Dinner

● Green mung beans

● Barley khichdi
● Vegetables like cauliflower, bitter gourd ( karela), cabbage

Other food items for Pitta

Fruits which are favourable for people with high Pitta Dosha

● Apples (sweet)
● Apricots (sweet)
 ● Berries (sweet)
● Cherries (sweet)
● Coconut
● Dates
● Figs
● Grapes (red, purple, black)
● Limes
● Mangos (ripe)
● Melons
● Oranges (sweet)
● Papaya
● Pears
● Plums (sweet)
● Pomegranates
● Raisins
● Strawberries
● Watermelon

Fruits which are NOT favourable for people with high Pitta Dosha

● Apples (sour)
● Apricots (sour)
● Bananas
● Berries (sour)
● Cherries (sour)
● Cranberries
● Grapefruit
● Grapes (green)
● Kiwi
● Lemons
● Mangos (green)
● Oranges (sour)
● Peaches
● Persimmons
● Pineapple (sour)
● Plums (sour)
 ● Tamarind

Vegetables which are favourable for people with high Pitta Dosha

● Avocado
● Asparagus
● Beets (cooked)
● Bell Peppers
● Bitter Melon
● Broccoli
● Brussels Sprouts
● Cabbage
● Carrots (cooked)
● Cauliflower
● Celery
● Cilantro
● Cucumber
● Green Beans
● Kale
● Leafy Greens
● Lettuce

Vegetables which are NOT favourable for people with high Pitta Dosha

● Beets (raw)
● Onion
● Corn (fresh)
● Radish
● Eggplant
● Garlic
● Green Chilies
● Too much ginger
● Mustard Greens
● Olives, green
● Onions (raw)
● Peppers (hot)
 ● Radishes (raw)
● Spinach (cooked)
● Tomatoes

Grains which are favourable for people with high Pitta dosha

● Barley
● Cereal (dry)
● Durham Flour
● Oats
● Quinoa
● Rice
● Wheat

Grains which are NOT favourable for people with high pitta dosha

● Buckwheat
● Corn
● Millet
● Muesli
● Maida
● Rice (brown)
● Rye
● Yeasted Bread

Legumes which are favourable for people with high pitta dosha

● Black Beans
● Black-Eyed Peas
● Garbanzo Beans (Chickpeas)
● Kidney Beans
● Lentils
 ● Lima Beans
● Mung Beans
● Mung Dal
● Navy Beans
● Pinto Beans
● Split Peas
● Soy Beans
● Soy Cheese
● Soy Flour
● Soy Milk
● Soy Powder
● Tempeh
● Tofu
● White Beans

Legumes which are NOT favourable for people having high pitta Dosha

● Soy Meats
● Soy Sauce
● Urad Dal

Diet Chart for Vata Dosha

By nature, vata is cool, dry, rough, and light, so Vata Dosha can be pacified by
eating foods which are - warm, moist, oily, smooth, and nourishing

Breakfast

Breakfast is a critical meal when vata is elevated. After an overnight fast, vata
needs real nourishment. A hearty breakfast is generally very stabilizing to the
entire system when vata is elevated, provided it is not too heavy for one’s digestive
capacity.
 ● Hot cereals— You can cook oats in milk. To make this meal even more vata
friendly, garnish it with ghee, sliced almonds, and flax seeds, sweeten it with
honey, and add warming spices like cinnamon, nutmeg and cardamom.
● Another delectable breakfast is a date and almond shake made from soaked
dates, soaked and peeled almonds, and boiled milk —blended together with
warming spices like cinnamon and nutmeg.
● Rice porridge and warm upma are also a good choice
● Papaya and coconut are vata pacifying

Lunch

Ideally, lunch is the main meal of the day, meaning it’s the largest and the most
nourishing of the three. Hearty grains, steamed and sautéed vegetables, soups,
and stews are excellent building blocks for lunch. This is also the best time to enjoy
a small salad if you must have one. Try something like:

● Urad dal and yellow mung dal are very good for vata body type. If you like,
garnish these dals with coriander & cucumber
● Cooked carrot, cooked spinach are vata pacifying vegetables.
● All types of rice can be eaten with mung dal or urad dal
● Cottage cheese or paneer is also a good choice. Try cooking the vegetables
in ghee, as ghee is very important in pacifying vata dosha. You may have
these vegetables with wheat chapatis.

Dinner

Dinner is ideally a bit smaller and lighter than lunch. But to soothe vata, it needs to
offer adequate nourishment.

● You can use quinoa for dinner. Quinoa can be cooked just like oats, use
ghee in cooking quinoa.
● Mixed vegetable sabzi with sweet potato, beetroot & peas

Other food items for Vata

Fruits which are favourable for people with high Vata Dosha

● Apples (cooked)
● Applesauce
● Apricots
● Bananas (ripe, not green)
● Berries
● Cantaloupe
● Cherries
● Coconut
● Dates (fresh, cooked or soaked)
● Figs (fresh, cooked or soaked)
● Grapefruit
● Grapes
● Kiwi
● Lemon
● Lime
● Mango
 ● Melons
● Oranges
● Papaya
● Peaches
● Pineapple
● Plums
● Prunes (cooked or soaked)
● Raisins (cooked or soaked)
● Tamarind

Fruits which are NOT favourable for people with high Vata Dosha

● Apples (raw)
● Bananas (green)
● Cranberries
● Dates (dry)
● Dried Fruit, in general
● Figs (dry)
● Pears
● Persimmons
● Pomegranate
● Prunes (dry)
● Raisins (dry)

Vegetables which are favourable for people with high Vata Dosha

● Asparagus
● Avocado
● Beets
● Carrots, Cooked
● Chilies (in very small quantities)
● Coriander
● Cucumber
● Garlic
● Green Beans
● Green Chilies
 ● Mustard Greens
● Okra
● Olives (black)
● Onion, Cooked
● Peas, Cooked
● Pumpkin
● Spinach, Cooked
● Sweet Potatoes
● Watercress
● Zucchini

Vegetables which are NOT favourable for people with high Vata Dosha

● Bell Peppers
● Bitter Melon
● Broccoli
● Brussels Sprouts
● Burdock Root
● Cabbage
● Carrots, Raw
● Cauliflower
● Celery
● Chilies (in excess)
● Corn (in excess)
● Dandelion Greens
● Eggplant
● Kale
● Kohlrabi
● Lettuce
● Mushrooms
● Olives, Green
● Onion, Raw
● Peas, Raw
● Peppers, Hot
● Potatoes, White
● Radishes
 ● Spinach, Raw
● Sprouts
● Tomatoes
● Turnips

Grains which are favourable for people with high vata dosha

● Quinoa
● Wheat
● Oats ( cooked )
● Rice (all types)

Grains which are NOT favourable for people with high vata dosha

● Barley
● Maida
● Buckwheat
● Cereals (cold, dry, or puffed)
● Corn
● Granola
● Millet
● Muesli
● Oat Bran
● Oats, Dry
● Pasta, Wheat
● Rye
● Wheat Bran
● Yeasted Bread

Legumes which are favourable for people with high vata dosha

● Urad dal
 ● Yellow mung dal
● Toor dal
● Mung Beans
● Lentils ( red )
● Soy Milk (served warm)

Legumes which are NOT favourable for people having high Vata Dosha

● Adzuki Beans
● Black Beans
● Black-Eyed Peas
● Garbanzo Beans (Chickpeas)
● Kidney Beans
● Lentils, Brown
● Lima Beans
● Navy Beans
● Pinto Beans
● Soy Beans
● Soy Flour
● Soy Powder
● Split Peas
● Tempeh
● White Beans