Ayurveda, the 5,000-year-old medicine of India, includes a complete system of nutrition.

Ayurvedic nutrition is based on the concept that health depends on the balance of the three doshas (Vata, Pitta, Kapha). The diet is individually tailored to the respective constitutional type (Prakriti), with a focus on warm, easily digestible foods and consideration of all six tastes (sweet, sour, salty, spicy, bitter, and astringent).

Basics of Ayurvedic nutrition:

• Individual constitution:

  Every person has a unique constitution (Prakriti), determined by the three doshas (Vata, Pitta, Kapha). Diet should be tailored to each individual's specific needs.

• Six flavors:

  A balanced meal should contain all six flavors, as each has a specific effect on the body.

• Hot meals:

  Warm, cooked foods are preferred because they are easier to digest than cold or raw foods.

• Digestive fire (Agni):

  A strong Agni (digestive fire) is important for good digestion. Spices such as ginger, turmeric, and pepper can stimulate Agni.

• Seasonal and regional foods:

  Ayurveda recommends preferring seasonal and regionally grown foods, as these contain the highest life energy (prana).

• Regular meals:

  Avoid snacks and meals between meals to give your digestive system enough time to rest.

• Mindful eating:

  Food should be enjoyed mindfully and without distractions (e.g. from media) to enable better digestion.

• Spices as medicine:

  Spices are considered medicinal in Ayurveda and can be used to support digestion and well-being.

Food groups and their effects:

• Grains: Rice, wheat, spelt, oats, quinoa, barley and millet are good sources of energy.

• Vegetables: Cooked, easily digestible vegetables are preferred. Leafy greens, asparagus, broccoli, and cabbage are good options.

• Legumes: Lentils, chickpeas and mung beans are a good source of protein.

• Dairy products: Ghee (clarified butter) is particularly valuable. Cow's milk should be consumed in moderation, ideally warm and not combined with acidic fruits.

• Fats and oils: Ghee, sesame oil and olive oil are recommended.

• Nuts and seeds: They provide healthy fats and proteins.

Type-appropriate nutrition:

• Vata types:

  Prefer warm, oily, sweet, sour, and salty foods. Avoid cold, dry, and spicy foods.

• Pitta types:

  They prefer sweet, bitter, and tart foods. They should avoid spicy, salty, and sour foods.

• Kapha types:

  They prefer spicy, bitter, and astringent foods. They should avoid fatty, sweet, and heavy foods.