Balancing a Vata Dosha: Suggested Diet and Lifestyle

Ayurvedic texts recommend the principle of opposites for reducing the level of a dosha that has become aggravated. Since the characteristics of Vata include dryness, coolness, roughness, lightness and constant motion, qualities that are opposite to these in diet and lifestyle help restore balance to Vata dosha.

Dietary recommendations – Vata Dosha

Include foods that are liquid or unctuous in your daily diet to balance dryness, some “heavy” foods to offer substance and sustained nourishment, foods that are smooth in texture to offset roughness and foods that are warm or hot to balance the cool nature of Vata. So what exactly does this mean in terms of foods you should choose and foods you should stay away from? Here are some specific dietary tips:

1. If you need to balance Vata, a fat-free diet is not for you. Cook foods with a little ghee (clarified butter) or include some olive oil in your diet everyday. Olive oil cannot be heated to high temperatures without destroying its healing value, so drizzle olive oil over fresh soft flatbreads, cooked grains, or warm vegetable dishes. Ghee can be heated to high temperatures without affecting its nourishing, healing qualities, so use ghee to sauté vegetables, spices or other foods. Avoid too many dry foods such as crackers, dry cold cereal and the like.
2. Cooked foods, served hot or warm, are ideal for balancing Vata. Pureed soups, cooked fruit, hot cereal, rice pudding and hot nourishing beverages such as nut milks or warm milk are excellent “comfort” foods and help pacify aggravated Vata. Avoid or minimize raw foods such as salads and raw sprouts.
3. The three ayurvedic tastes that help balance Vata are sweet, sour and salty, so include more of these tastes in your daily diet. Milk, citrus fruits, dried fruit or salted toasted sunflower or pumpkin seeds make good snack choices. Eat less of the bitter, pungent and astringent tastes.
4. Nuts are wonderful Vata-pacifiers. Soak ten almonds overnight. Blanch and eat in the early morning for a healthy burst of energy. Walnuts, hazelnuts and cashews make good Vata-pacifying snacks.
5. Carrots, asparagus, tender leafy greens, beets, sweet potatoes and summer squash such as zucchini and lauki squash are the best vegetable choices. They become more digestible when chopped and cooked with Vata-pacifying spices. Vegetables can be combined with grains or mung beans for satisfying one-dish meals. Avoid nightshades and larger beans.
6. Basmati rice is ideal for balancing Vata. Cook it with a little salt and ghee for added flavor. Wheat is also good-fresh flatbreads made with whole wheat flour (called atta or chapatti flour and available at Indian grocery stores) and drizzled with a little melted ghee combine well with cooked vegetables or Vata-balancing chutneys.
7. Most spices are warming and enhance digestion, so cook with a combination of spices that appeals to your taste buds and is appropriate for the dish you are making. Ayurvedic spices such as small quantities of turmeric, cumin, coriander, dried ginger, black pepper and saffron offer flavor, aroma and healing wisdom.
8. Drink lots of warm water through the day.

Suggested Food Choices for Vata dosha

The following list of suggested foods is by no means all-inclusive, but offers starting guidelines if you are new to ayurvedic dietary principles. We will add to this list regularly, so please check back often!

Grains: Rice, wheat, quinoa, oats, amaranth, all cooked until tender

Vegetables: Asparagus, tender greens, carrots, peas, green beans, white daikon, zucchini, lauki squash, parsnips, sweet potatoes, all cooked

Fruits: Avocado, pineapple, papaya, peaches, plums, grapes, mangoes, oranges, cherries, all kinds of berries, limes and lemons, apples if stewed, coconut, fresh figs, raisins (soaked)

Lentils: Mung beans, urad dhal, mung dhal, masoor dhal, toor dhal, red lentils, all cooked until butter-soft

Dairy: Whole milk, cream, butter, fresh yogurt (cooked into foods), lassi, cottage cheese, fresh paneer cheese

Oils: Ghee, olive oil, sesame oil, cold-pressed nut oils such as walnut

Herbs: Fresh ginger root, cilantro, curry leaves, parsley, fresh basil, fresh fennel, mint

Nuts and Seeds: Almonds (soaked and blanched), cashews, walnuts (soaked), pistachios, hazelnuts, pecans (soaked), pine nuts, sesame seeds, sunflower seeds, pumpkin seeds

Spices: Ajwain, dried ginger, asafetida (hing) in small quantities, fenugreek, turmeric, cumin, clove, cardamom, coriander, fennel, black pepper, basil, Chinese cinnamon, nutmeg, mustard seed, mint, rosemary, thyme, lemon and orange zest, oregano, rock salt or sea salt, black salt, dried mango powder, pomegranate seeds or powder

Other: Rice milk, soy milk, poppy seeds, sucanat, turbinado sugar, raw honey, and tofu in moderation (diced small and cooked with spices)

Lifestyle Recommendations: Balancing Vata dosha

Ayurvedic texts recommend the principle of opposites for reducing the level of a dosha that has become aggravated. Since the characteristics of Vata include dryness, coolness, roughness, lightness and constant motion, qualities that are opposite to these in diet and lifestyle help restore balance to Vata dosha.

1. Since Vata dosha is characterized as restless, constantly in motion and irregular, the primary lifestyle recommendation for balancing Vata is to maintain a regular routine. That means rising and going to bed at roughly the same times each day, eating three meals at about the same times each day, and following a similar pattern of work and rest from day to day.
2. Do not skip meals. Eat a nourishing lunch at mid-day and lighter meals at breakfast and dinner. Sit down to eat each meal, eat in a peaceful atmosphere with your attention on your food, and sit quietly for a few minutes after your meal. If your digestive fire is irregular, practicing these eating habits will help make it more regular.
3. Daily elimination is very important to prevent ama from accumulating in the body.
4. To pamper dry skin, to promote circulation and to nourish and tone muscles and nerves, indulge in an ayurvedic massage every morning before you bathe or shower. Use almond or jojoba oil for your massage. If you like, you can add 3-4 drops of a pure essential oil such as lavender or sweet orange to 2 oz. of massage oil. Mix well before use. Two or three time a week, massage your scalp with warm oil, and let the oil stay for an hour or two before you shampoo. After your shower or bath, apply a generous coating of a pure, gentle moisturiser all over your body to keep your skin feeling smooth all day long.
5. Protect yourself from the cold and wind. Stay warm and toasty in cold weather by wearing several layers of clothing. Wear a cap and scarf when you go out to protect your ears and throat. Wear lip balm to prevent lips from getting dry and chafed.
6. Walking is the ideal exercise for balancing Vata. Walk in the early morning, for about 20 minutes every day.
7. You may have to woo sleep if Vata dosha is aggravated. It is important to get to bed early, so that you can get adequate rest each night. A cup of warm milk, with a pinch of nutmeg, can be helpful before bedtime.
8. Set aside about 30 minutes each day for meditation, to help calm the mind and enhance body-mind-spirit coordination.