Yogic Diet: Creating a Holistic Approach to Wellness
People come to yoga for a variety of reasons. A few of the main ones you’ll hear in popular modern culture are stress reduction, physical health, and improved sleep. Yoga can help us to achieve physiological and mental goals; to reclaim our vitality, focus, our life’s purpose, and a balanced nervous system. To say the least!
Yoga is truly a system that ripples its effects into all aspects of our lives. However, the potency of the yogic system can only be fully experienced when the physical body is in a balanced and receptive state. Ayurveda, often called the sister science of yoga, is a holistic system of caring for the individual body’s needs (ayur-veda can be translated as “the science of life”!). Our modern world offers a large variety of conflicting options for diet and nutrition, and rather than leaving the average person rich with a variety of choices to choose from, people have become detached from what nutrition truly is. While there are guidelines around a yogic diet, there is no set recipe book or menu.
A yogic diet draws from the understanding of Ayurveda and recognizes that diet sustains and nourishes the living form. The goal of a yogic diet is simply to establish and maintain a balanced, calm, and nourished state in which practitioners can connect with yoga practices.
We will explore the philosophical and ethical principles that form the foundation of a yoga diet while also exploring the need for an individualized approach. We will also discuss the core principles to consider when creating and maintaining a Yogic diet.
History
There is no mention of prescriptions for a yogic diet in the classical texts of Yoga, the Vedas, the Upanishads, the Yoga Sutras, or and the Bhagavad Gita. Any reference would be largely outdated and focused on society over 2,000 years ago and likely would not be accessible or applicable to modern practitioners.
The core ethos of a yogic diet is rooted in Ayurveda. Ayurveda is a living science of life. Through the lens of Ayurveda, one sees the person as a whole, with their situation, habits, patterns, work/life balance, hobbies, genetics, etc., as determining factors for their overall state of health. Ayurveda gives the tools for an individualized approach to living a healthy life.
The needs of an individual may differ significantly from person to person, and what is currently needed may be very different from five years ago or five years from now. Unlike many other one-size-fits-all diets touted today, the Ayurvedic approach specifically adapts to the individual.
Ayurveda and the Philosophy of diet
“Diet is perhaps the single most important act for one’s yoga practice because nourishment of the body’s tissues forms a foundation for nourishment of the mind and emotions.” – Scott Blossom, Ayurvedic educator and yoga teacher.
Knowing we are what we eat, a yogic diet maintains high amounts of fresh, natural produce and limits unprocessed foods to promote spiritual, mental, and physical clarity. This focus is derived from the philosophical principles of Ahimsa, Sattva, and Saucha, which are based on the yoga system.
Ahimsa
Loving, kindness, reverence for all, non-violence. Ahimsa is the recognition that all living beings are connected and asks us to see beyond the self to the wider implications of one’s actions. To practice ahimsa is to hold oneself accountable to the world, knowing it would be a better place if each individual were to do their part not to cause harm, or to diminish the suffering of other living beings.
Ahimsa, concerning diet, can take many different forms. Some may eliminate all animal products; some may limit consumption to sustainably sourced produce, avoiding certain brands or fast food chains whose manufacturing processes are less than ethical, such as those that include palm oil.
Ahimsa in diet should also be applied in relationship to the self to create a diet that nourishes and supports the needs of one’s body. For some, this can involve not applying strict dogma to their diet.
Sattva
Balance, serenity, tranquility. Sattva is the state of tranquility, and clarity that yogic practices aim to cultivate. Sattvic foods are considered to be pure foods that increase vitality, energy, and health. These include fresh fruits and vegetables, organic and preservative-free foods with minimal processing, mild spices, and natural sources of sweetness. Think light, fresh, nutrient-dense, and digestible.
A diet that prioritizes sattvic foods is desirable for any serious yoga student as it reduces the physical, mental, and energetic distractions such as discomfort, lack of focus/sluggishness, lethargy, illness, etc, which take energy, attention, and intention away from our practice. This facilitates an open heart and clear mind which is essential for achieving and maintaining a receptive state for practice.
Saucha
Purity, cleanliness, refinement. Yoga practices are designed to purify the body and mind so that one is open and receptive to subtle experiences and the truth of the divine within. One method of promoting Saucha is to reduce impurities in the body by eating organic foods that are free from overprocessing and chemicals.
Basing a diet on a system of values such as those above also asks practitioners to identify what most resonates with them. A diet supported by a foundation of values is more flexible, authentic, and aligned with the individual and, in most cases, more sustainable.
Ayurveda & Diet
The Three Gunas of Food – Sattva, Rajas, Tamas
Understanding the core values of a yoga diet as a means of sustaining and nourishing the yogic journey, practitioners often begin to evaluate what changes might be made to their current eating habits and identify what foods might be more aligned with those core principles and those that aren’t.
In Yogic understanding, energy has three qualities known as Gunas. The Gunas are the building blocks in the physical world; The Gunas are manifest in all existence and action, including food. They are:
- Sattva: Purity
- Rajas: Activity, passion, transformation.
- Tamas: Steadiness, stillness, heaviness.
For example, if the food consumed is fresh, light, and pure, it is considered sattvic, and the body’s energy will also be fresh, light, pure, so and induce the same state. Alternatively, if the food consumed is heavy, processed, and dense, tamasic, it will supply that into the body and produce a similar state. One’s observance of reality is formed through one’s perception of it. Therefore, maintaining energetic clarity through what is consumed can alter one’s physical state and perception of reality. This is the ancient understanding of ‘you are what you eat.’ So what foods are Sattvic, Ragastic, and Tamasic?
| Sattvic – Pure, light, sweet | Ragastic – Hot, spicy, fast | Tamasic – Slow, lethargic, bland |
| Sattvic food nourishes the body and keeps it calm and fit. | Rajasic food overstimulates your senses and excites the mind. | Tamasic food slows you down. |
| Fresh fruit and vegetables Pure fruit juices Whole grains Honey Milk, butter, and cheese Seeds and nuts Sprouts and legumes Herbal teas | Coffee Black tea Chocolate Eggs Chicken Onion Garlic Dark lentils Fish Citrus Hot spices Salt | Red meat Alcohol Tobacco Fast food Fried food Stale food Refined sugar Soda |
| Eating mindfully creates a sattvic state | Eating too fast creates a rajasic state | Eating beyond fullness creates a tamasic state |
Maintaining a diet that keeps your body light and mind clear doesn’t necessarily mean eating only sattvic foods. Each individual is different and requires different things; in Ayurveda, this is known as Vikriti (constitution). When adopting a yogic diet into one’s lifestyle, one should consider this Prakriti (current state). Essentially, one should recognize what does and doesn’t serve the physical body and mind in the current moment. For example, if one is incredibly sluggish, some rajasic food may help stimulate and activate. If one is over-activated, some tamasic foods could bring one back to a more grounded state.
While a yoga diet doesn’t need to be wholly sattvic, incorporating foods that enhance clarity and lightness will positively affect the physical body and mind. A Yogic diet should essentially create a basis for one’s practice; in this way, listening to one’s body goes beyond the mat.
Benefits of a Yogic Diet
Adopting a Yogic Diet asks one to consider not only the foods they consume but also the way they eat, what times they eat, and the environments they eat in. The health benefits of a Yogica Diet can be monumental, and it encourages lifestyle changes that support mental, spiritual, and physical well-being.
Balanced Nutrition
The yoga diet emphasizes whole, unprocessed foods (sattvic) such as fruits, vegetables, whole grains, nuts, seeds, and legumes. These foods ensure a balanced intake of essential nutrients, including vitamins, minerals, and antioxidants, vital for overall health.
Increased Energy and Vitality
Nutrient-rich Sattvic foods provide sustained energy throughout the day, boosting energy levels and enhancing vitality. They prevent energy crashes and fatigue while improving focus and general well-being.
Improved Digestion
The emphasis on fresh, natural, and easily digestible foods in a yoga diet can help improve digestion and alleviate digestive issues such as bloating, gas, and indigestion.
Enhanced Mental Clarity & spiritual growth
Food is considered nourishment for the body to sustain spiritual growth. A sattvic diet keeps the mind clear and relaxed, making it easier to engage in yoga practices such as meditation and pranayama (breath control).
Detoxification
A yoga diet supports the body’s natural detoxification processes by emphasizing whole, nutrient-dense, light foods that are minimally processed or stimulating. This allows the body to eliminate toxins more efficiently, regulate the digestive system, and remove accumulated toxins.
Weight Management
A yoga diet focuses on sustaining and nourishing the body in alignment with its unique needs rather than focusing on external goals such as weight or appearance. Because of the focus on how the body is affected by certain foods and the encouragement of practitioners to make mindful choices around their own diet, many find it supports their ability to look and feel their best.
Developing a Yoga Diet
Incorporating a yoga diet into your lifestyle involves more than just changing what you eat; it asks practitioners to adopt mindful eating habits and align their diet with the principles of yoga philosophy. Some things to consider when establishing a yoga diet are:
Educate Yourself
Learn about the principles of a yoga diet, including the concepts of ahimsa, sattva, and saucha. This grounding in understanding will guide your food and eating choices.
Consider why
Beyond looking after the body’s basic needs, many modern yoga practitioners uphold yogic values when making food choices in alignment with their personal ethics and in pursuit of their own spiritual development.
Think about which teachings most resonate with you and how you might put those teachings into action. If ahimsa is a focal point in your value system, explore how your food choices can cause the least possible harm to yourself, other beings, and the planet. This may mean eliminating food groups such as milk, dairy, eggs, and meat. Or, it may look like being more mindful about where you purchase that produce from. A way to honor Bhakti Yoga is to make every meal an offering by giving thanks to food and those who prepare it.
Start Gradually
Drastic changes overnight often do not last; a great place to start is by gradually incorporating more sattvic foods into your diet, by being more mindful when you eat, and by being more intentional about where you source your food. When educated and conscious choices are made, you’ll feel more aligned with your central core values, which happen naturally. This approach will make the transition more manageable and sustainable.
Emphasize Whole Foods
Focus on eating whole, unprocessed foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes. These foods are nutrient-dense and support overall health and well-being.
Eat Mindfully
Practice mindful eating by paying attention to the sensory experience of eating, including your food’s taste, texture, and aroma. Chew your food slowly and savor each bite, avoiding distractions like screens or reading material.
Listen to Your Body
Notice how different foods make you feel physically, mentally, and emotionally. Certain foods will energize you, while others may leave you feeling sluggish or irritable. Use this feedback to make informed food choices and be open to changing and adapting where you need to.
Cultivate Gratitude
Practice gratitude for the food you eat and the nourishment it provides for your body, mind, and spirit. Cultivating an attitude of gratitude can enhance your connection to your food and deepen your appreciation for the abundance in your life.
A yogic diet upholds the individual’s core values in a way that will support their spiritual growth. Developing a diet that reflects one’s ethics and honors physical needs can be challenging. In the end, most yogis agree that part of the practice is to develop awareness of what you eat. Remember that everyone’s dietary needs and preferences are unique. Listening to your body and adjusting your diet to suit you is more sustainable for long-term benefits. Making small changes and educating oneself about the possible diets and the origins and properties of the foods you consume are excellent starting points. Getting caught in the rigidity of one’s belief system to the detriment of the body can cause harm to the self. Be patient with yourself as you transition to your unique yoga diet, and focus on progress rather than perfection.
