The Ayurvedic diet, with its roots tracing back 5,000 years on the Indian subcontinent, has endured through the ages.

The more I delve into its principles, the more I am captivated by its potential to enhance both physical and mental well-being.

Ayurveda, a time-honored healing system from India, emphasizes using natural remedies, lifestyle adjustments, and dietary practices to achieve harmony and wellness.

Dietary recommendations are tailored to an individual’s dosha, or body type, aiming to elevate overall health and cultivate mindfulness.

Ayurveda classifies three primary doshas: vata, linked to the elements of air and space; pitta, connected to fire and water; and kapha, related to earth and water.

I’ve encountered numerous individuals who advocate for Ayurvedic principles and have collaborated with Ayurvedic practitioners who possess an uncanny ability to assess one’s health.

At one Ayurvedic retreat I attended in 2019, the practitioner somehow knew I was suffering from intense headaches without me ever mentioning my pain. And at another wellness spot, the Ayurvedic doctor guessed my then-boyfriend was having random nosebleeds just by checking his pulse.

Ayurvedic doctors are not the same as conventional medical doctors (MDs). To become an Ayurvedic doctor, one typically completes a specialized degree like Bachelor of Ayurvedic Medicine and Surgery (BAMS), which includes training in Ayurvedic principles, herbal medicine and some aspects of modern medicine.

To get a ‘diagnosis’ and determine your dominant dosha, an Ayurvedic practitioner will ask you a range of questions, covering everything from bowel movements to sleeping habits to menstrual flow.

The intense check up also includes a pulse reading, a tongue examination and an eye and nail inspection. 

From there, the doctor will analyze your results and quietly assess your general demeanor to determine your dosha. 

In a recent consultation at the jungle-perched Santani lodge in Sri Lanka, I met with Dr Sachini Kadahetti, who has been an Ayurveda practitioner for many years with a BAMS Degree from University of Colombo. 

‘With vata, people generally are slim and don’t put on weight,’ she told me. ‘With pitta you will be more careful about what you eat. With kapha, people are generally fat and low energy.’

After my evaluation, Kadahetti told me I appeared to be a 50/50 mix of vata and pitta.

The diet she recommended was aimed at balancing both doshas simultaneously, which requires a careful selection of foods. 

For me, a vata-pitta type, Kadahetti said my food choices should be ‘warm (to balance vata), moist but not overly oily (to balance both), mildly spiced (to avoid aggravating pitta) and not overly dry, cold, spicy or acidic.’

I was in Sri Lanka on vacation, so I didn’t opt for the full Ayurvedic package at Santani, through which participants do a juice cleanse before starting their tailored diet. But I did speak to several people who were on the program. 

One woman from Slovakia told me she had been coming to the boutique resort for four years, participating in two-week Ayurvedic programs each time. She told me it had done wonders for her body and mind after a whirlwind career in finance. 

However, a man from Germany who was on vacation with his wife, wasn’t as enthusiastic. He had found the juice cleanse – which involved drinking nothing but five juices a day for three days – left him feeling ill. 

The couple ended up cutting their program short, and the man said he felt much better after eating a steak.

The Ayurvedic philosophy also incorporates yoga, meditation and massage therapies. 

While at Santani, I took part in 90-minute yoga classes twice a day and tried some of the therapies on offer.

The Pizhichil therapy, also known as the King’s Treatment, involves a continuous, stream of warm, medicated herbal oil poured over the body while being gently massaged. 

In Ayurveda, oil is considered central to maintaining and restoring health due to its ability to nourish tissues, remove toxins and balance the dosha. The Sanskrit word for oil, sneha, also means ‘love,’ reflecting its significance as a potent and soothing substance. 

It was a pretty bizarre feeling, laying on a wooden table close to naked as vast quantities of oil were poured all over me. I felt like a chicken being marinated. 

My body admittedly felt pretty amazing afterward, and the oil gave it a polished sheen.

Despite not incorporating the diet into my trip, I noticed my sleeping and digestion improved with the other therapies I tried. 

Now that I am back in the hustle and bustle of New York, I am investigating going all in with Ayurveda. 

For those who also want to give it a go, here is a quiz developed with input from Kadahetti and Auryveic Health Center to help you get started on the road to ancient wellness. 

Ayurvedic Dosha Quiz

For each question, select the option (A, B, or C) that best describes you most of the time. 

1. Body Build

A. Thin, lanky, finds it hard to gain weight

B. Medium build, gains and loses weight easily

C. Solid, broad, gains weight easily

2. Skin

A. Dry, rough, cold

B. Warm, reddish, prone to acne or rashes

C. Oily, smooth, pale

3. Digestion & Appetite

A. Irregular, tends to skip meals or forget to eat

B. Strong appetite, gets irritable if meals are missed

C. Steady but slow digestion, can skip meals without issue

4. Energy Levels

A. Quick bursts of energy, then crashes

B. High, consistent energy with occasional burnout

C. Steady and long-lasting, but can feel sluggish

5. Temperament

A. Creative, energetic, but easily anxious

B. Driven, focused, can be impatient or critical

C. Calm, easy going, may get complacent or stubborn

6. Sleep

A. Light sleeper, has trouble falling asleep

B. Sleeps well, moderate hours

C. Heavy, deep sleeper, loves to sleep

7. Climate Preference

A. Prefers warm and moist climates

B. Prefers cool climates

C. Prefers dry and warm climates

Scoring

Mostly As: You are vata dominant 

Mostly Bs: You are pitta dominant 

Mostly Cs: You are kapha dominant

A fairly even mix of more than one: You might be dual-dosha

Your dosha and recommended diet

Vata (Air + Space)

Needs: Warm, moist, grounding foods

Recommended Foods:

• Warm cooked grains like oatmeal, rice
• Stews, soups, root vegetables
• Healthy fats: ghee, avocado, sesame oil
• Sweet, sour, salty tastes

Avoid:

• Cold or raw foods
• Caffeine
• Dry snacks (like crackers)

Pitta (Fire + Water)

Needs: Cooling, calming, non-spicy foods

Recommended Foods:

• Sweet fruits: melons, grapes, pears
• Cooked greens, cucumbers, zucchini
• Grains: rice, oats, barley
• Cooling herbs: mint, coriander, fennel

Avoid:

• Spicy, oily, or fried foods
• Alcohol and caffeine
• Tomatoes, onions, garlic (heating foods)

Kapha (Earth + Water)

Needs: Light, dry, warming foods

Recommended Foods:

• Lightly cooked veggies, bitter greens
• Spices: ginger, black pepper, turmeric
• Legumes and barley
• Astringent and pungent tastes

Avoid:

• Dairy, fried foods, sugar
• Cold, heavy meals
• Overeating or snacking

Everyday Ayurveda on a plate

Saira Malhotra, who is a New York-based chef and owner of the Ayurvedic-inspired food brand Dancing Elephant with her partner Chandni Prasad, told the Daily Mail that people can also follow a more general Ayurvedic meal plan. 

‘When we talk about a “meal plan,” we don’t mean a strict schedule from a clinic,’ she said. 

‘This is Ayurveda in its everyday form – the kind of guidance you’d get from a grandmother who knows what settles the stomach, what cools the body in summer and what keeps you steady in winter. 

‘It’s about rhythm, balance and digestion – not rules.’

Here is Malhotra’s suggested meal plan for a typical day following Ayurvedic principles:  

Morning

Warm water with lemon or ginger, this helps to wake up digestion gently.

Breakfast: something light but warm, such as spiced porridge with cardamom, or scrambled eggs with spinach and cumin if you prefer savory.

Midday

Lunch is the main meal. At midday, digestive enzymes and metabolic activity are at their peak, making it the optimal time for your largest, most nourishing meal.

A grain plus a pulse (the edible, dried seed of a legume, such as beans, lentils, chickpeas and dry peas) and a vegetable combo is classic: basmati rice or quinoa with mung dal or lentils, and a side of seasonal vegetables cooked with spices like turmeric, cumin and coriander. Add ghee for digestibility.

A small salad with cucumber or fennel if it’s warm outside.

Afternoon

A cup of ginger, fennel or mint tea.

A light snack if needed, including in-season fruit or roasted chickpeas with a sprinkle of spice.

Evening 

Enjoy a lighter, earlier supper between 6 and 7.30pm. This could include kitchari (a traditional Indian and Ayurvedic dish made with a mixture of basmati rice, yellow split mung beans and a blend of spices) or soups with warming spices. The goal is something easy to digest before bed.

Golden milk (turmeric with warm milk or a dairy-free version) can also be soothing at night.