Kapha Dosha Diet Plan
| MEAL | FUNCTION | COMPRISES OF |
| Breakfast (8:00-9:00 a.m.) | Boost up the metabolism & provide satiety value. | 1 cup herbal tea/milk + 1 bowl daily/upma/poha/oats |
| Mid-morning snack (11:00 -11:30 a.m.) | Reduce the meal gap, provide essential nutrients, prevents hunger. | 1 plate of seasonal fruit or 1 glass of fruit juice Note:- If you don’t have time for a mid-morning snack take fruits or fruit juice with your breakfast. |
| Lunch (1:00-2:00 p.m.) | Regulate blood sugar level, helps in improving focus and activity level. | 2 -3 chapatis (or 1 bowl steamed rice with 2 chapati)+1 bowl green vegetable curry+1 bowl pulses+ 1 glass buttermilk+ 1 bowl salad |
| Evening snacks: (5:00-5:30 p.m.) | Keep energy level up, reduce the meal gap, prevents hunger. | 1 cup herbal tea+ ½ bowl puffed rice Or 1 bowl soup Or 1 bowl sprouts |
| Dinner : (8:00-9:00 p.m.) | Overnight growth and repair. | 2 chapatis +1 bowl vegetable+1 bowl pulses. |
| Before bedtime (10:00-10:30 p.m.) | Boost immunity. | 1 glass milk turmeric and Trikatu powder |
Contraindicated for Kapha Prakriti:
| Cereals | New rice, new wheat |
| Pulses | Urad dal, kidney beans |
| Vegetables | Arbi (taro root), sweet potato, raw tomatoes, pumpkin, etc |
| Fruits | Banana, orange, coconut, pineapple, watermelon, etc |
| Milk | Sour cream, butter, cheese, frozen yogurt. |
| Others | Pickles, junk foods, egg, meat, cold- drinks, ice creams, etc |
Early Morning Guidelines:
- One should get up early in the morning either before sunrise or at least with the sunrise. After waking up one should consume 2 glasses of lukewarm water empty stomach & without even brushing your teeth.
- Practice yoga & meditation for half an hour to one hour after defecation and brushing your teeth.
- Before breakfast consume 20-30 ml of (aloe vera juice + amla juice or fresh vegetable juice).
Recommended Yoga-
Pranayama for Kapha Prakriti Individuals:-
- Anulom- vilom
- Bhashtrika
- Kapalbhati
- Bhramari
- Ujjayi
- Udgita
- Pranav jaap
Yoga Asana for Kapha Prakriti Individuals:
- Sukshma vyayama
- Surya namaskar
- Tadasana
- Vajrasana
- Mandookasana
- Singhasana
- Bhujangasana
- Pavan mukttasana
- Sarvangasana
- Halasana
General Rule for following a Diet Plan for Kapka Prakriti:-
Eat light & warm food and drinks. Use food with pungent, bitter, and astringent (katu, tikta, and kashaya rasa) to taste food as it balances Kapha while food with sweet, sour, and salty (madhura, amla, and lavana rasa) taste aggravates Kapha.
Recommended General Lifestyle Changes During While Following The Diet plan:-
- Getting up early in the morning before sunrise. The rhyme early to bed early to rise to make a man healthy, wealthy & wise is the necessity of today’s lifestyle.
- Brushing twice daily, once in the morning and once in the night before bed. Along with brushing one should make sure to clean their tongue.
- Drink 1-2 glass of lukewarm water early in the morning empty stomach.
- Practice yoga & meditation regularly.
- Eat only 2-3 times in a day.
- Don’t take food in haste. Neither consumes the food quickly nor slowly.
- Food should be consumed in a joyful mood and in silence. Don’t consume food while watching T.V. or having a chit – chat with family or on phone.
- Don’t skip your meals. Don’t consume too much in a single meal.
- Always eat lesser than your hunger.
- Chew your food properly.
- Drink little water while eating and don’t have a lot of water after finishing your meal.
- Walk for 5-10 minutes after every meal.
- Do fast once a week.