Ahar: The Art of Mindful Eating for Optimal Digestive Health in Ayurveda

AHAR is one of the three pillars of life in Ayurveda. According to Ayurveda, we can maintain perfect health and avoid diseases if we consume healthful foods consciously. In Ayurveda, food is called “the superior medicine;” thus, Ahar refers to the concept of diet and nourishment. However, it encompasses not only the food we eat but also the overall intake of sensory impressions, thoughts, and emotions. is the medicine, Ahar is our diet, it is the most important factor in achieving perfect health.

Develop Healthy Eating Habits

Eating good food is important, but how we eat it is also important. All foods contain the five basic elements in nature (the Pancha Mahabhutas). We must eat whole foods in appropriate proportions, according to our constitution, age, and digestive strength, as well as the seasons.

Ahar Matra (Quantity of Food):

• The food and nutritional requirement varies from person to person and depends upon factors such as Agni (digestive fire), Sharira prakriti (individual constitution), and age.

• According to Susruta and Vagbhata, if we hypothetically divide the stomach capacity into four parts:

  • 2 parts should consist of solid food.

  • 1 part should be liquid.

  • 1 part should be left empty for easy movement of Vata.

We Are Our Diet:

Food supports our bodies and minds. Although all three gunas are important, Ayurveda recommends that we eat more sattvic food that are vegetarian, non oily, and non-spicy food, suitable for our minds and avoid the rajasic and tamasic foods that disturb the mind. We must also include shad rasas or the six tastes (sweet, sour, pungent, astringent, bitter, salty) in every meal to eat a more sattvic diet.

Guidelines For All Doshas:

Food is our finest medicine. We must choose nourishing food for our constitution. We should eat food, spices, herbs, and oils that go well with our doshas. Be mindful of the way we cook our food, the time we eat, the time we take to chew the food, how much we eat. Eat in a quiet environment, consider the amount of food to consume as much as the quality of food to eat. We must always eat when hungry, eat in moderation, chew each mouthful up to 30 times, and stop at the burp. Eating a balanced diet and following healthy eating habits can contribute greatly to good health or the prevention of all diseases.

Ahar is our diet:

Everyone is unique, and according to ayurveda, we must develop healthy eating habits, consume a diet that is tailored according to our prakriti, but following the Ahar guidelines are suitable for all doshas. We must be mindful of the quality of our diet and proper knowledge of the Ayurvedic Ahar is a must for a healthy lifestyle.

A woman savoring a vibrant balance bowl, filled with nourishing grains, fresh vegetables, and aromatic spices.

When Should You Eat?

A healthy digestive system relies on adequate time spent between meals and snacks. Eating too soon after a meal can stress the digestive system and weaken the digestive fire (Agni). It is recommended to schedule 4-6 hours between meals to allow for proper digestion. Heavier meals are best between 10:00 a.m. and 2:00 p.m., as digestion is strongest during this time. Lighter meals in the morning can help kickstart your metabolism, and the last meal should be slightly lighter than lunch.

Snacks should generally be avoided because fast food is not only poor in quality but also disrupts digestion due to its high fat and sugar content. However, if there are 6 to 7 hours between meals and you are feeling hungry, a small, easily digestible snack may be appropriate to maintain energy levels. Maintaining a regular meal schedule is crucial for successful digestion, as irregular eating patterns can lead to digestive issues.

Skipping meals should only be considered when you are sick, upset, or angry, as it can further disrupt digestion. Listening to your body's hunger cues and honoring your appetite by not forcing yourself to eat when you are not hungry is essential for fostering a healthy relationship with food. Furthermore, staying hydrated throughout the day can support healthy digestion by aiding in the breakdown of food and absorption of nutrients.

In conclusion, understanding the principles of Ahar is key to fostering a healthy and balanced life. By tuning into your body's natural rhythms and honoring its needs, you can enhance your digestive health and overall well-being. Remember, it's not just about what you eat, but also when and how you eat that matters. Embrace the wisdom of Ayurvedic practices to cultivate a harmonious relationship with food, nurture your digestive fire, and support your journey towards holistic health.