What is the Ayurvedic diet and why is it trending?
I’m sipping on a mug of bright green vegetable broth – filled with coriander, chives, turmeric and ginger – and it’s so spicy, it’s powerful enough to knock any cold right on the head, which feels particularly fitting on a bitterly freezing cold day in January.
This amuse bouche – a winter spiced herb rasam – is the first course on the new Ayurveda-inspired set menu at the Michelin-starred restaurant, Benares, in Mayfair, London. Executive chef Sameer Taneja curated this menu around the Ayurvedic principles of balancing the different types of energy within the body, through spices, ingredients and textures in our food. It’s just one example of the recent boom in interest in Ayurveda and eating an Ayurvedic diet.
In fact, since the COVID-19 pandemic, attitudes towards natural healing – and herbal remedies in general – have shifted. Holland and Barrett’s best-selling supplement for 2023 was their H&B High Strength Turmeric capsules, while #ashwagandha — a staple of Ayurvedic medicine — trended on TikTok and was up there with the most viewed topics in 2023.
Why the shift, you ask? Dr Sam Watts, founder of Mind Body Medical, and lead Ayurvedic consultant at the Ayurvedic practice in West Sussex, believes that people are beginning to wake up to the fact that ‘one type of exercise programme, dietary framework, herbal medicine regime, sleep pattern or self-care practice that is transformatively positive and health-promoting for one person could be damaging in equal measures for another.’
Basically, there’s no such thing as a one-size-fits-all diet. ‘Realising this has led people to look into and explore whole-person systems of medicine that are structured entirely around the requirements of personalised medicine. And in this capacity, Ayurveda reigns supreme,’ he says.
If you’re still thinking ‘but what exactly is Ayurveda?’ or ‘is an Ayurvedic diet healthy?’ here, then, is everything you need to know about an Ayurvedic diet, and what to consider if you’re thinking of trying it.
Meet the experts: Dr Vijay Murthy is a leading Integrative Medicine Doctor who specialises in Ayurveda & functional medicine at his London clinic, The Murthy Clinic. Jo Woodhurst is head of nutrition at Ancient & Brave, one of the UK’s fastest-growing wellness brands. Dr Sam Watts is the founder of Mind Body Medical, and the lead Ayurvedic consultant at the Ayurvedic practice in West Sussex.
What is an Ayurvedic diet?
Born in India, more than 5,000 years ago, the Ayurvedic diet is based on principles of Ayurvedic medicine – which is all about balancing the energy within your body.
‘Ayurveda simply translates to the “knowledge of life” (Ayur = life, Veda = science or knowledge),’ explains Jo Woodhurst, head of nutrition at Ancient & Brave. ‘It is rooted in India’s most cherished scriptures known as the Veda’s, which date back thousands of years before modern medicine.’
While modern nutrition often takes a one-size-fits-all approach, Ayurveda individualises dietary prescriptions, recognising the uniqueness of each individual’s ‘body type’, explains Dr Vijay Murthy, a leading Integrative Medicine Doctor who specialises in Ayurveda & functional medicine at his London clinic, The Murthy Clinic.
‘Ayurvedic diet is based on understanding whether a diet is Pahtya (right) or Apathya (wrong) for that individual,’ he says. ‘According to Ayurvedic medicine, food not only must nourish the body, but also bring happiness to the mind. This is the key distinction between modern restrictive diets and Ayurveda.’
Dr Sam Watts adds that the Ayurvedic diet is nutritionally dense with extensive breadth across the full spectrum of micro and macronutrients. ‘It is fully individualised to the specific needs of the person using,’ he says.
What are doshas?
According to Ayurveda, there are five different elements that make up the universe: vayu (air), jala (water), akash (space), teja (fire), and prithvi (earth). These elements are believed to form three distinct doshas (or body types) – Vata, Pitta and Kapha – which relate to the energy that circulates within the body.
‘To determine your dosha everything from your personality to your body shape is taken into consideration,’ says Woodhurst.
‘The doshas inform how every facet of our mind and body work as unique individuals,’ explains Dr Watts. ‘In this way, it can often be helpful to think of the doshas as a more holistic version of Western genetics. Thus your unique “doshic makeup” will inform your physical appearance, how your organ systems work, your emotional and psychological profiles, your likes and dislikes, your disease predispositions and any and every other aspect of what makes you “you”.’
The three doshas
‘Understanding your dominant doshas is key to offering insights into which foods, activities and herbs are thought to influence your health in a positive or negative way,’ says Woodhurst.
‘The food we eat is thought to play a vital role in balancing the doshas. Linked to the five elements there are also six Ayurvedic tastes (sweet, salty, sour, pungent, bitter, and astringent). Each one is thought to increase or decrease the doshas – so the ones you favour will be personal to your constitution.’
1. Vata (air + space)
‘This is cool, dry, light and rough by nature, therefore eating foods to counteract this is thought to create balance. Vata energy is restored through warming, hydrating, grounding foods and a diet full of healthy fats,’ says Woodhurst.
‘Vata types have a variable digestive fire, known as agni, which can lead to irregular appetite and digestion,’ adds Dr Murthy. ‘They respond well to foods that are warming, grounding, and moist, which help to balance their naturally cool and dry nature.’
Favourable foods for Vata include; cooked grains like rice, cooked vegetables, nuts, and dairy products. Spices that are warming, such as ginger and cumin, are beneficial.
Vata types should minimise; cold and raw foods, like salads and raw fruits and vegetables, as well as astringent and bitter tastes that can increase Vata. Caffeine and other stimulants can also disturb Vata.
2. Pitta (fire + water)
‘Pitta is thought to have hot, oily, light, and sharp qualities. Counteracting this with cool, astringent, mild foods and herbs is the key for balancing this dosha,’ says Woodhurst.
Dr Murthy agrees: ‘Pitta types have a strong digestive fire and can usually digest a wide variety of foods. However, they are sensitive to hot, spicy, and acidic foods, which can cause imbalance.’
Beneficial foods for Pitta include; cool and refreshing items, such as cucumbers, sweet fruits, and dairy products (provided they are not intolerant). Bitter and sweet tastes generally balance Pitta.
Pitta individuals should avoid; overly spicy, salty, and sour foods as these can exacerbate Pitta. Alcohol and caffeine, which are heating, should also be consumed in moderation.
3. Kapha (water + earth)
‘Kapha tends towards heavy, cool, oily, and smooth nature therefore foods that are light, dry, warming, and rough (think fibre) are balancing elements here,’ says Woodhurst.
‘Kapha types have a slow and steady digestion and can have a tendency toward weight gain,’ adds Dr Murthy. They thrive on a diet that is light, warm, and dry to counteract their naturally moist and heavy characteristics.
Favourable foods for Kapha include; light fruits, such as apples and pears, honey instead of sugar in small quantities, and spices like turmeric and ginger that stimulate digestion.
Kapha individuals should reduce; the intake of sweet, salty, and oily foods, which can lead to increased Kapha. Heavy meals and too much wheat or dairy can also imbalance Kapha.
What about eating seasonally?
Ayurveda dovetails this dosha-specific dietary framework with the need to always eat according to the season, says Dr Watts. ‘Using the law of “opposites decrease,” this would involve the adoption of foods that counteract the energies of the different seasons.’
So, for example, in the summer you would eat a diet that contains more cooling, soothing and anti-inflammatory foods ‘and less heating, spicy and pungent foods,’ says Dr Watts.
And, in winter, you would shift your diet so that it contains more nourishing comfort foods, ‘such as casseroles and stews over lots of raw, cold or light food such as a garden salad,’ he says.
Is the Ayurvedic diet vegetarian?
Although originating from India where vegetarian diets are common, Ayurvedic diets do not specifically tell you to avoid animal products, says Woodhurst. ‘It instead promotes whole foods and nourishment with a huge emphasis on plants and recommends that people eat what best suits their body types.’
Is the Ayurvedic diet healthy?
When applied correctly, the Ayurvedic diet is ‘unequivocally and profoundly healthy,’ says Dr Watts. However, like all diets, it can also be harming, he warns. ‘If an individual were to adopt a diet that was in direct conflict with their unique and individualised needs, it has the potential to further aggravate such problems.’
For example, if you were struggling with a digestive issue, such as acid reflux or heartburn, in Ayurveda, this would be classified as a Pitta Dosha disorder, he explains; ‘as Pitta is responsible for the activity of all heat and inflammatory-based actions in the body.’
‘To treat such problems, the individual would need to adopt foods that balance Pitta, thereby getting to the root cause of the problem. This would entail the adoption of foods that are cooling, soothing and anti-inflammatory,’ he continues.
But, if you consumed foods that further aggravated the heat and inflammatory nature of Pitta, ‘such as lots of pungent garlic and onions, red wine, spicy curries or chillies, then they would further aggravate the problem and exacerbate the acid reflux symptoms.’
The bottom line? In a world of dietary absolutes, the Ayurvedic diet stands out for its nuanced approach, says Dr Murthy. ‘It’s grounded in a profound understanding of the uniqueness of the individual and the environment they inhabit,’ he says. ‘Ayurvedic diet is not dogmatic and highly personalised which makes it healthy. It’s based on principles and not on lists of foods.’
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