A – Apple
Benefit: Gut cleansing, cholesterol control, mild detox
Preparation:
• Eat raw with peel
• Stewed apple (lightly cooked with cinnamon for digestion)
Time: Morning empty stomach or mid-morning snack
Combine With:
• Soaked almonds
• Cinnamon powder
• Not immediately after heavy meals
B – Barley
Benefit: Diabetes control, weight loss, cooling food
Preparation:
• Barley water (boil 1 tbsp in 3 cups water, reduce to half)
• Barley porridge
Time: Morning or afternoon
Combine With:
• Lemon + pinch rock salt
• Buttermilk (for cooling effect)
C – Curd (Yogurt)
Benefit: Gut microbiome support, digestion
Preparation:
• Fresh homemade curd only
• Avoid sour curd
Time: Lunch only (not night)
Combine With:
• Rice + cumin
• Buttermilk with curry leaves
D – Dates
Benefit: Iron boost, energy restoration
Preparation:
• Soak 2–3 overnight
• Blend into milk for recovery drink
Time: Morning or pre-workout
Combine With:
• Warm milk
• Almonds
E – Elaichi (Cardamom)
Benefit: Acidity relief, digestion
Preparation:
• Crush and add to tea
• Chew after meals
Time: After food
Combine With:
• Herbal tea
• Warm water
F – Fenugreek (Methi)
Benefit: Blood sugar control, hormonal balance
Preparation:
• Soak seeds overnight
• Drink water in morning
Time: Empty stomach
Combine With:
• Warm water
• Curry dishes
G – Ginger
Benefit: Anti-inflammatory, digestion
Preparation:
• Ginger tea
• Raw slice with salt
Time: Before meals
Combine With:
• Lemon
• Honey (not in very hot water)
H – Honey
Benefit: Immunity, cough relief
Preparation:
• 1 tsp in lukewarm water
Time: Morning
Combine With:
• Lemon
• Ginger
I – Indian Gooseberry (Amla)
Benefit: Vitamin C, liver detox
Preparation:
• Fresh juice
• Powder with warm water
Time: Morning
Combine With:
• Honey
• Turmeric
J – Jeera (Cumin)
Benefit: Improves metabolism
Preparation:
• Boil 1 tsp in water
Time: Morning empty stomach
Combine With:
• Lemon
K – Karela (Bitter Gourd)
Benefit: Diabetes therapeutic
Preparation:
• Juice (small quantity)
• Light sauté
Time: Morning
Combine With:
• Amla juice
L – Lemon
Benefit: Detox, Vitamin C
Preparation:
• Warm lemon water
Time: Early morning
Combine With:
• Honey
• Mint
M – Millets
Benefit: Low glycemic, gut friendly
Preparation:
• Millet porridge
• Roti
Time: Lunch
Combine With:
• Vegetable curry
• Curd (daytime only)
N – Nuts (Almond, Walnut)
Benefit: Brain health, protein
Preparation:
• Soaked overnight
Time: Morning
Combine With:
• Dates
• Fruits
O – Oats
Benefit: Cholesterol control
Preparation:
• Oats porridge with seeds
Time: Breakfast
Combine With:
• Chia seeds
• Fruits
P – Papaya
Benefit: Constipation relief
Preparation:
• Fresh cubes
Time: Morning empty stomach
Combine With:
• Lime juice
Q – Quinoa
Benefit: High protein vegetarian option
Preparation:
• Boiled like rice
Time: Lunch
Combine With:
• Steamed vegetables
R – Ragi
Benefit: Calcium rich
Preparation:
• Ragi porridge
Time: Morning
Combine With:
• Buttermilk
• Jaggery (small quantity)
S – Spinach
Benefit: Iron, detox
Preparation:
• Light steam
Time: Lunch
Combine With:
• Garlic
• Lentils
T – Turmeric
Benefit: Anti-inflammatory
Preparation:
• Golden milk
Time: Night
Combine With:
• Black pepper
U – Urad Dal
Benefit: Protein
Preparation:
• Idli/dosa batter
Time: Breakfast or lunch
Combine With:
• Coconut chutney
V – Vegetable Soup
Benefit: Weight control
Preparation:
• Slow cook mixed vegetables
Time: Evening or dinner
Combine With:
• Pepper
• Herbs
W – Water (Therapeutic Hydration)
Benefit: Detoxification
Preparation:
• Copper vessel stored overnight
Time: Throughout day
Combine With:
• Tulsi leaves (optional)
X – Xylitol (Natural Sweetener)
Benefit: Sugar alternative
Preparation:
• Use in small amounts
Time: When needed
Combine With:
• Herbal tea
Y – Yogic Buttermilk
Benefit: Gut balance
Preparation:
• Curd + water + cumin
Time: Lunch
Z – Zucchini
Benefit: Low calorie, diabetic friendly
Preparation:
• Light sauté or steam
Time: Lunch or dinner
Combine With:
• Olive oil
• Garlic
⚖️ Therapeutic Diet Golden Rules
-
Eat seasonal & local
-
Avoid processed foods
-
Eat at fixed time
-
12-hour eating window
-
Dinner before 8 PM
-
Avoid fruit + milk combination
-
Soak nuts & seeds
-
Use rock salt instead of refined
-
Cook in iron vessels when possible
-
Chew 24–32 times
Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.