Yoga diet is part of the philosophy and practice of Yoga; the ancient wisdom rooted in healthy living which includes vegan foods and abstinence from stimulants to foster healing, balance and peace.
written by Dr.Sanjana V.B
Yoga an overview in relation to healthy living
Yoga is an ancient wisdom &philosophy originated in Indian subcontinent centuries ago which is focused on breathing and poses that help body and mind. It a lifestyle rooted in healthy living concepts and it includes yogic diet also.
The practitioners and followers of Yoga often choose a vegetarian or vegan diet. While some other yoga enthusiasts follow a stricter diet that’s free of stimulants, like caffeine, alcohol, and refined sugar. A yogic diet helps healing, balance, and inner peace.
It is more like following a tradition of Yoga practice as many classic yogic texts such as Patanjali’s Yoga Sutra and the Bhagavad Gita don’t list any specific foods for following a “yogic diet.” However, these texts describe about various kinds of foods and their nature in relation to human characteristics.
The yoga exponents vouch that our diet influences our physical and mental wellbeing including our emotions. When we look at this fact in the light of advancements in medical science and nutritional neuroscience, we can find that it is true to a large extent. The theory of “gut brain axis” substantiates for it. Our food, gut health, brain functions and metabolic health are intricately connected. This renaissance in modern medicine , precisely in functional medicine shows that centuries ago yoga diet exponents had unravelled it. We can find that our roots or medical heritage was the forerunner of this movement. Yoga diet is still relevant and all over the globe yoga has been accepted as a breathing technique which has positive impact on the nervous system and brain, particularly on the parasympathetic system. The yoga diet also is gut friendly and it can improve the gut brain axis functions.
Yoga diet – categorization of foods
In yoga diet there is no classification of foods based on nutritional value as proteins, carbs or fats instead it categorizes foods according to their impact on the body and mind, into three types – satva, rajas and tamas foods.
Tamasic food is the kind of food which makes us lethargic or sluggish. It leads to weakening of the body.
Rajasic food is that which brings about activity or restlessness. They include fried spicy foods which cause much irritation.
Sattvic food – they are lighter, energy providing foods. Sattvic foods are nourishing, fresh, sweet, and regaining vitality- full of Prana (vital energy). These foods ensure metabolic health also. Sattvic foods include plant-based foods, seasonal fruits and vegetables, pulses, herbs, nuts, grains etc.
- Yoga diet ensures that we eat the right kind of food in the right quantity at the right time interval.
- Erratic diets may hamper with the natural rhythm of our body and it is crucial to take food at regular intervals everyday at the same time in moderate quantities.
- Yoga diet is prescribed by physicians or trainers of yoga according to the constitution of the person in an individualized way. Foods and their action on body and mind vary from person to person and hence yoga diet does it in an individualized manner.
Foods to restrict, limit or avoid in yoga diet include:
- Added sugar
- Added salt
- Onion and garlic
- Meat
- Fish
- Poultry
- Eggs
- Processed foods
- Artificial sugar
- Alcohol
- Caffeine
- Fried food
- Spicy food
Instructions to follow while on yoga diet
• Mindful eating is promoted in yoga diet as it helps digestion and feeling of fulfilment.
• Regularity in eating. It’s recommended to have at least five hours interval between your meals. This can aid your digestive system to fully digest and absorb the previous meal or food.
• Consumption of organic seasonal fruits, nuts and vegetables are recommended.
• Vegetarian foods are recommended in yoga diet. The principles of yoga states that” the digestive fire” is strongest at midday and suggests that the largest meal to be taken at lunchtime. All other meals have to be light and small. Yogic diet recommends cooked food for dinner as it can be digested easily.
• Herbs and health drinks are advised in yogic diet. Herbs and spices, like turmeric, cardamom, cinnamon, ginger, fennel, mint, basil, cumin, parsley, cilantro, and black pepper are included as they promote digestion.
• Eat two hours before asana practice or sleep to avoid fullness of stomach.
• Fasting is determined as per the constitution of individuals and it is recommended at intervals for improving the health of digestive tract. The fasting helps to cleanse the body, seek a spiritual goal.
Fasting for prolonged days is not recommended as it enhances the stress on the body systems.
This diet may be lacking a few nutrients usually present only in animal source foods such as vitamin B12. For compensating that you may include mushrooms and edible algae into the diet along with more nuts and seeds.
Health benefits of the yogic diet
- Improves digestive health &mental health
Yoga diet helps to improve digestion and health of your gut. Gut health is important for mental health as per recent research studies in neuropsychiatric medicine.
- Boosts metabolism
Yoga diet helps to boost metabolism and enhances energy.
- Prevents lifestyle diseases and cancers
Yoga diet is low in carbs, fat and unhealthy ingredient and hence it reduces the risk of occurrence of lifestyle diseases and cancers
It is also a nutrient dense diet as it includes nuts, dairy products, leafy greens, and legumes which are all great sources of high-quality protein, vitamins and minerals and antioxidants if viewed from the parlance of modern medical science &nutritional research. In a nut shell the inclusion of yoga diet in your lifestyle may promote spiritual, mental, and physical health.
References
• https://www.yogajournal.com/lifestyle/health/ayurveda/eat-like-a-yogi/
• https://www.artofliving.org/yoga/yoga-and-food/yoga-food
• https://www.yogabasics.com/explore/yogic-lifestyle/yogic-diet/yogic-diet-guide/