Vata dosha is composed of the air and ether elements, which give it qualities that are
- dry
- light
- rough
- cold
- airy
- and expansive
So when Vata is out of balance in the body, it can lead to experiences such as dry or rough skin, cold hands and feet and feeling restless.
Ayurveda suggests therefore eating foods with opposite qualities to restore Balance, such as warm cooked foods, heavy and grounding foods, healthy oils for internal lubrication, and plenty of hydration.
Below the food for balancing Vata is presented depending on the category:
Fruits
The fruits that balance Vata should be sweet and nourishing. Some raw fruit should be cooked or stewed to digest better and offer additional warmth, moisture, and sweetness.
| Favor | Avoid |
| Apples (cooked) Applesauce Apricots Bananas (ripe, not green) Berries Cantaloupe Cherries Coconut Dates (fresh, cooked, or soaked) Figs (fresh, cooked, or soaked) Grapefruit Grapes Kiwi Lemon Lime Mango Melons Oranges Papaya Peaches Pineapple Plums Prunes (cooked or soaked) Raisins (cooked or soaked) Tamarind | Apples (raw) Bananas (green) Cranberries Dates (dry) Dried Fruit, in general Figs (dry) Pears Persimmons Pomegranate Prunes (dry) Raisins (dry) Watermelon |
Vegetables
For grounding and stabilizing Vata, Root vegetables are especially beneficial. In any other case if you consume raw vegetables, a salad, or any of the vata-aggravating vegetables, it is advisable to limit the quantities and consume them during midday, when your digestive strength is at its peak. Make sure they are well-cooked, well-spiced, and well-oiled, to offset the dry, rough qualities of these foods.
| Favor | Reduce or Avoid |
| Asparagus Avocado Beets Carrots, Cooked Chilies (in very small quantities) Cilantro Cucumber Garlic Green Beans Green Chilies Leeks Mustard Greens Okra Olives (black) Onion, Cooked Parsnip Peas,Cooked Pumpkin Rutabega Spinach, Cooked Squash, Summer Squash, Winter Sweet Potatoes Watercress Zucchini | Artichokes Beet Greens Bell Peppers Bitter Melon Broccoli Brussels Sprouts Burdock Root Cabbage Carrots, Raw Cauliflower Celery Chilies (in excess) Corn, Fresh Dandelion Greens Eggplant Jerusalem Artichokes Kale Kohlrabi Lettuce Mushrooms Olives, Green Onion, Raw Peas, Raw Peppers, Hot Potatoes, White Radishes Spinach, Raw Sprouts Tomatoes Turnips |
Grains
| Favor | Avoid |
| Amaranth Durham Flour Oats, Cooked Pancakes Quinoa Rice (all types) Seitan Sprouted Wheat Bread Wheat | Barley Buckwheat Cereals (cold, dry, or puffed) Corn Couscous Crackers Granola Millet Muesli Oat Bran Oats, Dry Pasta, Wheat Rice Cakes Rye Spelt Tapioca Wheat Bran Yeasted Bread |
Legumes
| Favor | Avoid |
| Lentils, Red Miso Mung Beans Mung Dal, Split Soy Cheese Soy Milk (served warm) Soy Sauce Soy Meats Tofu (served hot) Toor Dal Urad Dal | Adzuki Beans Black Beans Black-Eyed Peas Garbanzo Beans (Chickpeas) Kidney Beans Lentils, Brown Lima Beans Navy Beans Pinto Beans Soy Beans Soy Flour Soy Powder Split Peas Tempeh White Beans |
Dairy
| Favor | Avoid |
| Butter Buttermilk Cheese Cottage Cheese Cow’s Milk Almond Milk Rice Milk Oat Milk Ghee Goat’s Milk Ice Cream (in moderation) Sour Cream (in moderation) Yogurt (fresh) | Frozen Yogurt Powdered Milk |
Nuts & Seeds
All nuts and most seeds possess a calming effect on vata when consumed in moderation. They are oily, nutritious, and provide a power-packed combination of proteins and fats that is highly beneficial to vata. Nonetheless, it is imperative to consume nuts and seeds in limited quantities to avoid overpowering vata’s fluctuating digestive capacity.
| Favor | Avoid |
| Almonds Brazil Nuts Cashews Coconut Hazelnuts Macadamia Nuts Peanuts Pecans Pine nuts Pistachios Pumpkin Seeds Sesame Seeds Sunflower Seeds Walnuts | Popcorn |
Meat & Eggs
| Favor | Avoid |
| Beef Buffalo Chicken (especially dark) DuckEggs Fish (fresh and salt water) Salmon Sardines Seafood Shrimp Tuna Fish Turkey (dark) | Lamb Mutton Pork Venison Turkey (white) |
Oils
Due to the tendency for toxins to accumulate in fats, purchasing organic oils may hold greater significance than purchasing organic fruits and vegetables.
| Favor | Avoid |
| Almond Oil Avocado Oil Castor Oil Coconut Oil Ghee Mustard Oil Olive Oil Peanut Oil Safflower Oil Sesame Oil Sunflower Oil | Canola Oil Corn Oil Flax Seed Oil Soy Oil |
Sweeteners
| Favor | Avoid |
| Barley Malt Date Sugar Fructose Fruit Juice Concentrates Honey (raw) Jaggary Maple Syrup (in moderation) Molasses Rice Syrup Sucanat Turbinado | Artificial Sweeteners White Sugar Honey (heated or cooked) |
Spices
| Favor | Use in Moderation |
| Ajwan Allspice Anise Basil Bay Leaf Black Pepper Caraway Cardamom Cinnamon Cloves Coriander (seeds or powder) Cumin (seeds or powder) Dill Fennel Garlic Ginger (fresh or dried) Hing (Asafoetida) Mace Marjoram Mint Mustard Seeds Nutmeg Oregano Paprika Parsley Peppermint Pippali Poppy Seeds Rosemary Saffron Salt Savory Tarragon Thyme Turmeric Vanilla | Cayenne Pepper Chili Powder Fenugreek Horseradish Neem Leaves |
Please note the general food combining rules.
Sources:
Balvinder Sidhu: Das Ayurveda Glücksbuch: In 6 Stufen zum Herzensziel
Sivananda Yoga Vedanta Zentrum: Gesund und entspannt mit Ayurveda