In Ayurveda, “pathya ahaara” refers to the concept of a balanced and health-promoting diet. It is a foundational aspect of Ayurvedic wellness and disease prevention.
Pathya ahaara can be understood as:
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Wholesome and Balanced Foods:
Pathya ahaara emphasizes the consumption of natural, whole foods that are in harmony with one’s individual Dosha (mind-body constitution) and the current season. These foods are considered nourishing and easy to digest. -
Proper Food Combinations:
Ayurveda recommends specific food combinations that are believed to enhance digestion and nutrient absorption. Certain food pairings are considered incompatible and should be avoided. -
Mindful Eating Practices:
Pathya ahaara encourages mindful eating habits, such as eating at regular intervals of no more than 6 hours and no less than 3 hours, chewing thoroughly, and being present during meals to support proper digestion and assimilation of nutrients.
Some examples of pathya ahaara or Daily Foods include:
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Fresh, seasonal fruits and vegetables, mainly grapes, pomegranates, mango, jamun, ginger, garlic, bitter gourd, lemons, gooseberry (amla), young radish, green bean varieties, all gourds, carrots, all pumpkins, all squashes, banana (only if you live in the tropics) and all cucumbers.
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Whole grains like heritage rices, millets, ancient grain wheats and barley
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Legumes and lentils like green whole mung, split yellow mung lentil, red lentils, chickpeas
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Healthy oils like ghee, sesame oil, olive or any local cold pressed freshly milled oil.
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Spices like turmeric, cumin, coriander, and fennel
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Dairy products like organic A2 cow milk, whole A2 milk yogurt, and buttermilk, Goat milk.
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Foods and seasonings like Jaggery, Pink Himalayan Salt, Pepper, Triphala, Honey, sandalwood, raisins, dates, asafoetida (hing)
All foods and vegetables not mentioned above should be had no more than 2-3 times a week.
Always eat locally and seasonally as possible incorporating 5-8 vegetables in a day, 2-4 fruit, spices, sugar, salt, wholesome cold pressed oils.
If you have a Kapha aggravation, it is best to drop D N S S (dairy, nuts, sweet and slimy foods) A kapha aggravated person has weight gain, inflammation, swelling, puffiness, allergies, blocked nose, cholesterol etc
If Vata aggravated, then best to avoid C R D S (cold, raw, dry stale) A Vata aggravated person has constipation, anxiety, overwhelm, cracking bones, joint aches, Bristol Stool Type 1-2 poop, thin hair and skin.
If Pitta aggravated, avoid S O S S (spicy, oily, salty, sour including fermented) A pitta aggravated person will feel intensely hungry or thirsty, will break out into red rashes, sun burns easily, loses temper frequently, is irritable, and can have diarrhea Bristol StoolType 5-7 poop, acid reflux and heart burn.
For example: If you have constant stomach ache and constipation, and you love an avocado whole wheat toast daily for breakfast. You should skip the avo every other day and see if your Gut improves. If it improves, eat the avocado occasionally to see if your Gut improves further. If it indeed does, you now know that you must eat avocado occasionally. Avocado is not a Pathya Ahaara, a daily diet for you esp if you have not grown up eating it.
It is also possible that you may have a reaction to some of the foods mentioned as Pathya due to your unique health challenges. For example, you may have hyper acidity and may not tolerate lemon juice especially as first thing in the morning, however may be okay having a squeeze as a topping in a soup or side. It need not be pointed out that you are to avoid what you know is unhealthy for you.
Salila’s recommendation: How strictly you follow the above list depends on how irritated your Gut is. Depending on the severity of your condition, you can start from scratch building menu plans solely around Pathya Ahaara. By following the principles of pathya ahaara, one can maintain balanced Dosha levels, improve digestion, boost immunity, and prevent various health issues.
Salila’s severely ill clients create simple meals out of pathya ahaara and recover in record time. Kitchari, lentil soups, gourd curries, simple stir fries, barley soups are all wholesome nourishing meals that heal and soothe the Gut lining.
Incorporating pathya ahaara into one’s daily diet is an essential part of the Ayurvedic lifestyle and can contribute to overall health and well-being.
