Ayurveda is an ancient Indian system of medicine that looks at food as a way to create balance in the body and mind. It’s not about strict rules or eliminating entire food groups—it’s about understanding how different foods affect us and making small adjustments that support our well-being.
I apply Ayurvedic principles to my cooking, blending its wisdom with the flavors and traditions of my own cuisine. You can do the same with your own meals. Ayurveda is not about restriction but about awareness. Here’s how to eat according to Ayurveda without making things complicated.
Understanding the Basics of Ayurveda in Food
Ayurveda defines health (svasthya) as a state of equilibrium within oneself, deeply connected to the environment. This means that what we eat should support not just our physical well-being but also our relationship with the seasons, our surroundings, and our own body’s natural rhythms.
Ayurveda categorizes food and health through the Tridosha theory, which identifies three fundamental energies:
- Vata (air & ether) – Light, dry, and cold foods increase this dosha. To balance it, favor warm, nourishing, and grounding foods.
- Pitta (fire & water) – Spicy, oily, and acidic foods can aggravate Pitta. Cooling, fresh, and hydrating foods help bring balance.
- Kapha (earth & water) – Heavy, dense, and cold foods increase Kapha. Light, warm, and slightly spicy foods support balance.
Instead of worrying too much about doshas, a simpler way to apply how to eat according to Ayurveda is by focusing on digestion. Strong digestion is key to well-being. That means eating food that is fresh, easy to digest, and suitable for the season.
How to Eat According to Ayurveda in Everyday Life
1. Eat with the Seasons
Nature gives us what we need at the right time. In winter, we crave warm soups and stews. In summer, fresh fruits and raw vegetables feel best. Ayurveda classifies foods based on their properties and seasonal suitability, making it easier to choose what’s best for our bodies in different climates. How to eat according to Ayurveda starts with recognising what’s naturally available.
2. Balance Your Meals with the Six Tastes
Ayurveda suggests including all six tastes in your meals:
- Sweet (grains, dairy, root vegetables)
- Sour (citrus, fermented foods)
- Salty (natural salts, sea vegetables)
- Bitter (leafy greens, turmeric)
- Pungent (spices, onions, garlic)
- Astringent (legumes, apples, green tea)
A simple example of how to eat according to Ayurveda is looking at a meal like pasta with tomato sauce: use wholesome pasta for sweet, tomatoes bring sourness, olive oil adds richness, fresh basil gives mild bitterness, and a touch of salt enhances flavor. This is already a great base, but to add more balance to it, I mix white beans into the sauce, making it even more balanced (and creamy!). Finally, a touch of red hot chili pepper completes the dish by incorporating all six tastes.
3. Support Digestion with Spices and Simple Combinations
Ayurveda places a strong emphasis on digestive health as the foundation of well-being. Good digestion ensures that the body properly absorbs nutrients and eliminates waste efficiently. Small changes can make a big difference:
- Cook with ginger, cumin, coriander, and fennel to help digestion.
- Avoid mixing too many heavy ingredients at once (for example, cheese and beans together can be hard to digest).
- Drink warm water or herbal tea instead of iced drinks, which slow digestion.
4. Eat Freshly Cooked Meals
One of the key Ayurvedic principles is consuming food that is freshly prepared. Freshly cooked meals have the highest prana (life force), making them easier to digest and more nourishing for the body. Avoiding leftovers, highly processed foods, and pre-packaged meals helps maintain the natural energy and balance in food. Whenever possible, prepare your meals with fresh ingredients and eat them while they are warm to support digestion and well-being.
5. Personalise Your Nutrition
Ayurveda recognises that no single diet works for everyone. A personalised approach, considering your unique constitution and digestion, is key. Instead of rigid rules, Ayurveda encourages us to listen to our bodies and adapt our meals accordingly. How to eat according to Ayurveda is about flexibility, not restriction.
6. Adapt Ayurveda to Your Own Culture
Ayurveda doesn’t mean giving up your favorite foods—it means making small, mindful choices. Here’s how I integrate how to eat according to Ayurveda in my cooking:
- Instead of eating cold salads all year round, I lightly sauté greens in olive oil when it’s cold.
- I replace heavy creamy sauces with tahini or nut-based alternatives for easier digestion.
- I eat pasta but pair it with well-digested proteins like lentils or chickpeas instead of mixing too many dense ingredients. I also integrate a lot of other wholesome grains, like farro, barley, millet, and buckwheat, to diversify flavors and provide different nutrients.
7. Holistic Perspective on Food and Well-Being
Ayurveda aligns with modern holistic health principles, recognizing that food is not just fuel but a way to maintain harmony between body, mind, and environment. This approach is similar to modern systems biology, which acknowledges how different aspects of our diet, digestion, and lifestyle interact to create overall health.
Ayurveda in Our Sailing Yoga Retreats
In our sailing yoga retreats, we apply how to eat according to Ayurveda to the food we share onboard, creating meals that nourish the body and promote balance. Each dish is designed with seasonal ingredients, mindful combinations, and simple yet effective Ayurvedic principles that support digestion and well-being. This is part of how we cultivate a deeper connection to nature and to ourselves—through movement, breath, and conscious eating.
Join us to experience the harmony of Ayurveda in a setting that embraces the rhythm of the sea. Learn more about our retreats >> here.
