This builds on our introduction to Ayurvedic medicine, a great place to start if these terms aren’t familiar to you.

Dietary Guidelines for Balancing Vata

In a Nutshell

Favor warm, cooked, moist foods over raw or cold foods.
Choose sweet, sour, and salty tastes (reduce bitter, pungent, and astringent).
Eat grounding foods like root vegetables, whole grains, nuts, and healthy fats.
Use warming spices: ginger, cinnamon, cumin, cardamom, fennel.
Drink warm liquids throughout the day.

The Longer Version

Remember, these are traditional practices from a different culture. Take what resonates with you and adapt the rest to fit your life. Even small changes can help.

Foods to Favor:

Grains:

Oats (cooked), rice (especially basmati), wheat, quinoa

Vegetables:

Cooked root vegetables: sweet potatoes, carrots, beets, turnips
Squashes, zucchini, asparagus, green beans
Always cook vegetables; minimize raw foods

Fruits:

Sweet, ripe fruits: bananas, avocados, mangoes, berries, peaches
Cooked apples or pears
Soaked dried fruits: dates, figs, raisins

Proteins:

Chicken, turkey, seafood (in moderation)
Eggs
Mung beans, red lentils, tofu
Nuts (soaked is more effective): almonds, walnuts, cashews
Seeds: sesame, sunflower, pumpkin

Dairy:

Whole milk (warm), ghee, butter, soft cheeses
Yogurt (diluted and spiced)

Oils and Fats:

Sesame oil, ghee, olive oil, almond oil (generous use)

Spices:

Warming spices: ginger, cinnamon, cardamom, cumin, fennel, coriander, cloves, black pepper, turmeric, asafoetida.

Foods to Reduce or Avoid:

Raw vegetables and salads
Dried, light, crunchy foods (crackers, chips, popcorn)
Bitter greens in excess
Dried fruits (unless soaked)
Beans (except mung and red lentils)
Cold or iced beverages
Caffeine and stimulants
Nightshade vegetables in excess (tomatoes, peppers, eggplant, potatoes)
White sugar and refined foods

Eating Guidelines:

Meal Timing:

Eat at regular times each day
Breakfast at 7-8 AM should be warm and substantial
Lunch at 12-1 PM should be your largest meal
Supper at 6-7 PM should be lighter, as it was in days of our ancestors.
Avoid skipping meals.

Preparation Methods:

Cook with healthy oils
Favor stews, soups, casseroles
Use slow-cooking methods
Add warming spices
Serve food warm or hot

Eating Practices:

Eat in a calm, settled environment
Sit down while eating
Chew thoroughly
Avoid eating while distracted or on-the-go
Don't overeat, but ensure adequate nourishment
Sip warm water or herbal tea with meals

Breakfast: Warm oatmeal with ghee (clarified butter, available in most grocery stores), cinnamon, soaked raisins, and almonds

Mid-morning: Warm spiced milk or herbal tea

Lunch: Rice, beans, and steamed vegetables with clarified butter, which is called ghee.

Afternoon: Warm almond milk with dates

Dinner: Vegetable soup, whole grain bread, cooked root vegetables

Key Principles:

Warm over cold
Cooked over raw
Moist over dry
Heavy over light
Regular over irregular

Ayurvedic “Physical Therapy”

You can massage yourself with oil at home—a practice called Abhyanga (ahb-YAHN-gah).

How to do it: Before your morning shower, warm some sesame or coconut oil and massage it into your skin for 5-10 minutes. Then shower with warm water. Your skin will feel better and your mind remarkably calm.

Warning! Your towels will get oily even after showering! Oily towels can catch fire in a clothes dryer! Google before cleaning!

Abhyanga is just one element of many in the Ayurvedic intensive physical measures for more serious physiologic imbalances. These are called Panchakarma. They are unusually relaxing and labor intensive, therefore costly. If you can do it, however, you’ll most likely love it.

Panchakarma is available in most large cities including Seattle.

Ayurvedic Remedies to Reduce Symptoms of Anxiety and Aging