The Eight Principles of Diet & Eating in Ayurveda
From a modern perspective, eating and nourishment are directly correlated. We know that food provides nutrition, and we consume it based on that. When a deficiency is detected, we usually supplement with more of the missing nutrient, thinking that the lack of that substance is causing the deficiency. Food insufficiency is usually not the direct causal factor; it is the improper assimilation of food that often leads to deficiencies.
Most of us are overfed and undernourished. Nutritional deficiencies have become an epidemic for various reasons, including the depleted soil in which our food is grown and the chronic digestive disorders that prevent us from extracting nutrients from the food we eat. The ancient Ayurvedic scripts explain the factors that can influence the nutritional value of food and the efficiency of its absorption. These are known as Ashta Ahara Vidhi Vishesha Ayatana, or the eight principles of diet and eating.
1. Prakriti | The nature of the food
Every food substance has its qualities; it can be heavy or easy to digest, cooling or heating, drying or hydrating, etc. It is the biological blueprint of the ingredient, and it can be altered and changed according to the following seven factors mentioned below.
2. Karana | The processing method of the food
Different processing methods of the same food can change its inherent nature, qualities, and effect on the body and mind. These methods include chopping, cooking, diluting, cleaning, churning, fermenting, preserving, storing, aging, seasoning, drying, infusing, soaking, and sprouting.
Take yogurt and buttermilk as an example. In Ayurveda, yogurt or curd is considered heavy to digest and can cause water retention. But when yogurt gets churned with water and the foam on top is removed, it turns into buttermilk, which is considered easy to digest and is a remedy used to cure water retention.
Another example is the method of preparing rice. Washing and soaking the rice, cooking it well, and discarding the excess water make it lighter to digest. Not washing or soaking rice and not getting rid of the leftover cooking water makes it harder to digest. Furthermore, newly harvested rice contains more moisture and therefore increases mucus formation in the gut, whereas aged rice has the opposite effect and is easier to digest.
3. Samyoga | Proper compatibility of food
The combination of certain substances with opposing qualities can harm the body. Let’s take milk and fish, for instance. Separately, neither milk nor fish causes skin disorders, but they may cause rashes, acne, psoriasis, and other skin-related issues when consumed together. Similarly, combining milk with salt is also considered clogging and might lead to skin problems. Food incompatibility is known as Viruddha Ahara, and the list includes many common combinations that could be triggering your health.
4. Rashi | Quantity of food
The quantity in which food is taken can determine the way it gets digested. Heavy-to-digest foods taken in small amounts may not cause any digestive issues, and the opposite is true; light and easy-to-digest food taken in large quantities can lead to bloating and indigestion. Ayurveda provides a simplified formula that helps us understand the proper amount of food one should eat at a meal. It recommends dividing the stomach’s capacity into three parts: 50% filled with solid food, 25% with liquids, and 25% should remain empty for the food to circulate freely. How do you know when your stomach is full? Watch for the first burp that comes up while eating. Proper fullness is when you can still eat more, but you’re satisfied, and you know you probably shouldn’t have that extra bite.
During and immediately after a meal, the intake of liquids is prohibited in Ayurveda. Drinking water 30 minutes before food makes the body thin, water that is consumed with food, as the liquid the food is cooked in, or the water content of fruits and vegetables, maintains weight, and water that is consumed less than 30 minutes after food contributes to weight gain.
5. Desha | The climate the food is grown in
This factor refers to the habitat or region where the food is produced and grown. In nature, foods that are heavy and heating, are usually grown and consumed in colder climates, while light and cooling foods are eaten in the warmer parts of the world. Traditional European cuisines, for example, consist mainly of heavy ingredients like root vegetables, cabbage, butter, meats, and fermented foods that help keep the body warm, while tropical cuisines, consisting mostly of fruits, coconut, rice, and cooling vegetables, accommodate the body to the heat. You might notice that in colder countries, like England or Germany, the use of spices is significantly lower than in hot countries like Mexico or India. The reason for that is the body’s ability to adjust its internal temperature according to the temperature outside, as a way to increase warmth. This thermic effect makes the digestive fire more robust; thus, the need for heating spices is not required as much in colder regions.
6. Kala | The time when food is consumed
Our forefathers didn’t grow up eating the same diet year-round. Their food varied according to the seasons, availability of ingredients, and requirements based on their age and state of health. Nature provides heavier foods during winter and lighter foods during summer. There is a beautiful synergy between us and nature, and what is available in abundance and seasonal, is what is best suited for us at that time.
Besides eating with the seasons, Ayurveda mentions a few more points regarding proper food timing:
– Eating a healthy ingredient at the wrong time might be harmful. Yogurt, for example, can be beneficial if consumed by someone with strong digestion during the daytime but may cause congestion and asthma if consumed at night.
– It is important only to eat when hungry and drink when thirsty.
– Digestion is strongest at noon when the sun is at its peak; therefore, lunch should be the biggest meal of the day, breakfast is small, and dinner should be the smallest or can be skipped entirely.
7. Upayoga Samstha | The rules of dietetics
The way you eat food matters just as much as the food itself. Eating even the healthiest, most nutritious food without awareness can lead to indigestion. It is important to eat in a pleasant, clean, and quiet place and serve your food in nice dishes.
Start your meal with a prayer to allow the nervous system to relax for proper digestion to happen. Never eat when feeling sad, angry, rushed, or uneasy. Eating while seated on the floor is recommended, and being mindful and undistracted will allow you to stay attentive and connected to your hunger and satiety signals.