Yoga Diet

🕉 YOGA – AYURVEDIC DIET 

A – Amla (Indian Gooseberry)

Nature: Tridosha balancing (especially Pitta pacifying)
Preparation:

  • Fresh juice (30 ml diluted with warm water)

  • Amla chutney with coriander

  • Sun-dried amla powder (1 tsp)

Time: Early morning empty stomach

Join With:
✔ Honey (for Kapha)
✔ Warm water
✔ Ghee (for Pitta)

Avoid With:
✖ Milk

Yogic Benefit: Improves immunity, eyesight, and digestion before pranayama.

B – Barley (Yava)

Nature: Reduces Kapha & Pitta

Preparation:

  • Barley porridge (boiled 20–25 min)

  • Barley water (1:6 water ratio, boil 30 min)

Time: Lunch

Join With:
✔ Moong dal
✔ Steamed vegetables

Avoid With:
✖ Curd at night

Benefit: Light, supports weight balance for yoga practitioners.

C – Curd (Buttermilk preferred)

Nature: Increases Kapha

Preparation:

  • Churn curd → remove butter → dilute with water → add cumin & curry leaves

Time: Afternoon only

Join With:
✔ Rice
✔ Jeera powder

Avoid With:
✖ Night use
✖ Fruits

Benefit: Gut flora balance.

D – Dates

Nature: Vata pacifying

Preparation:

  • Soak 2–3 overnight

  • Blend in warm milk (morning tonic)

Time: Morning or post-yoga

Join With:
✔ Almonds
✔ Cow milk

Avoid With:
✖ Citrus fruits

Benefit: Builds Ojas (vital energy).

E – Elaichi (Cardamom)

Nature: Tridosha friendly

Preparation:

  • Add 1 crushed pod in herbal tea

Time: After meals

Join With:
✔ Milk
✔ Kheer

Benefit: Aids digestion & breath freshness for pranayama.

F – Fennel (Saunf)

Nature: Pitta reducing

Preparation:

  • Boil 1 tsp in water

  • Drink warm

Time: After lunch

Join With:
✔ Coriander

Benefit: Reduces bloating.

G – Ghee (Cow’s ghee)

Nature: Vata & Pitta pacifier

Preparation:

  • 1 tsp melted on warm rice

  • Add to khichdi

Time: Lunch

Join With:
✔ Moong dal
✔ Warm foods

Avoid With:
✖ Honey (equal quantity dangerous as per Ayurveda)

Benefit: Lubricates joints for asanas.

H – Honey (Raw)

Nature: Kapha reducing

Preparation:

  • 1 tsp in lukewarm water

Time: Early morning

Avoid:
✖ Heating honey
✖ Equal quantity with ghee

Benefit: Clears mucus, improves breathing.

I – Idli (Fermented food)

Nature: Light & sattvic

Preparation:

  • Fermented rice & urad batter

  • Steam 10–12 min

Time: Breakfast

Join With:
✔ Coconut chutney
✔ Sambar

Benefit: Easy digestion before yoga.

J – Jeera (Cumin)

Nature: Pitta calming

Preparation:

  • Roast & powder

  • Add in buttermilk

Time: After meals

Benefit: Agni (digestive fire) enhancer.

K – Khichdi

Nature: Tridosha balancing

Preparation:

  • 1:1 rice & yellow moong

  • Add turmeric, cumin, ghee

  • Cook soft

Time: Lunch / Detox days

Join With:
✔ Steamed vegetables

Benefit: Yogic cleansing diet.

L – Lemon

Nature: Kapha reducing

Preparation:

  • Few drops in warm water

Time: Morning

Avoid:
✖ With milk

Benefit: Detoxification.

M – Moong Dal

Nature: Light, tridoshic

Preparation:

  • Soak 2 hrs

  • Pressure cook with turmeric

Time: Lunch

Join With:
✔ Rice
✔ Ghee

Benefit: Muscle recovery post-yoga.

N – Nuts (Almonds)

Nature: Vata pacifier

Preparation:

  • Soak 5 overnight

  • Remove skin

Time: Morning

Avoid:
✖ Salted roasted nuts

Benefit: Brain nourishment.

O – Oats (Ayurvedic adaptation)

Nature: Slightly Kapha increasing

Preparation:

  • Cook with water

  • Add cinnamon

Time: Breakfast

Benefit: Sustained energy.

P – Papaya

Nature: Pitta balancing

Preparation:

  • Fresh sliced

Time: Morning empty stomach

Avoid:
✖ Milk

Benefit: Improves digestion.

Q – Quinoa (Modern yogic substitute)

Nature: Light & protein rich

Preparation:

  • Wash well

  • Boil 15 min

Time: Lunch

Benefit: Muscle support.

R – Rice (Red/Unpolished)

Nature: Vata pacifying

Preparation:

  • Cook soft

Time: Lunch

Join With:
✔ Ghee
✔ Dal

Benefit: Grounding food.

S – Sesame Seeds

Nature: Vata pacifier

Preparation:

  • Dry roast

  • Add to laddoo

Time: Winter mornings

Benefit: Joint strength.

T – Turmeric

Nature: Kapha & Pitta reducing

Preparation:

  • Golden milk (½ tsp + warm milk)

Time: Night

Benefit: Anti-inflammatory.

U – Urad Dal (Limited)

Nature: Kapha increasing

Preparation:

  • Use in idli/dosa

Time: Morning only

Benefit: Strength building.

V – Vegetables (Seasonal)

Nature: Depends on type

Preparation:

  • Steam or light sauté

Time: Lunch

Avoid:
✖ Heavy fried

Benefit: Sattvic clarity.

W – Warm Water

Nature: Tridosha balance

Preparation:

  • Sip boiled cooled water

Time: Whole day small sips

Benefit: Toxin removal.

X – Xylitol (Avoid)

Artificial sweeteners not recommended in Ayurveda.

Y – Yogurt (Daytime only)

Same as curd — prefer buttermilk.

Z – Zucchini (Light vegetable)

Nature: Light & cooling

Preparation:

  • Steam lightly

Time: Lunch

Benefit: Easy digestion.

🕉 YOGIC DIET RULES (IMPORTANT)

  1. Eat 50% solid, 25% liquid, 25% empty space

  2. Main meal at noon (Agni strongest)

  3. No heavy dinner after sunset

  4. Sit calmly while eating

  5. Avoid incompatible foods (Milk + salt, Fruit + milk etc.)

  6. Eat according to season & dosha

Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.