Kapha Pacifying Foods for Energy, Weight-Loss and Inner Freedom

Kapha dosha, characterized by qualities of heaviness, coldness, dampness, and stability, governs the structural integrity and lubrication of the body. When Kapha becomes excessive or aggravated, it can manifest as lethargy, sluggish digestion, weight gain, congestion, and emotional stagnation. To restore balance to Kapha dosha, Ayurveda recommends incorporating specific dietary and lifestyle practices tailored to pacify its inherent qualities.

Grains (Cooked Until Tender)

Favour: Barley, Buckwheat, Couscous, Granola, Millet, Muesli, Oat Bran, Oats (dry), Quinoa, Rye, Atta, Spelt, Sprouted Wheat Bread, Wheat Bran, Crackers, Cereal (dry or puffed), Arrowroot, Amaranth (small quantities, 1/3 cup cooked), Rice (Basmati in small quantities, 1/3 cup cooked)
Moderate: Rice Cakes, Durham Flour (Indian Wheat, Flour, use in small quantities- 1/2 cup), Pasta (very small quantities-1/3 cup), Sorghum, Tapioca
Avoid: Semolina, Bread with Yeast, Oats (cooked), Pancakes, Rice (White), Wheat, Corn (in small quantities, 1/3 cup), Polenta

Vegetables (Lightly Cooked)

Favour: Leafy Greens, Leeks, Artichoke, Asparagus, Beet Greens, Bitter Melon or Gourd (Indian Vegetable), Broccoli, Bamboo Shoots, Bean Sprouts, Brussels Sprouts, Burdock Root, Cabbage, Carrots (in small quantities), Cauliflower, Celery, Cilantro, Daikon Radish, Chili Peppers, Collards, Dandelion Greens, Fennel, Garlic, Green Beans, Anise, Fennel, Horseradish, Kale, Kohlrabi, Mustard Greens, Lettuce (all varieties), Okra (small quantities), Onion, Parsley, Lima Beans, Green Peas, Radishes, Prickly Pear (fruit & leaves), Rutabaga, Spinach, Sprouts, Winter Squash, Shallot, Turnip, Watercress, Wheat Grass
Moderate: Parsnips, Beets, Mushrooms, Tomatoes (cooked),
Avoid: Corn, Cucumber, Pickles, Summer Squash, Potatoes (Sweet and White), Pumpkin, Tomatoes (raw), Zucchini, Yams

Fruits

Favour: Apples, Apple Sauce, Apricots, Berries, Bananas (ripe, but not fully ripe in small quantities, 1/2 banana), Cherries, Figs (dry), Cranberries, Kiwi, Pear, Lemons, Persimmons, Pomegranate, Prunes, Strawberries (small quantities)
Moderate: Cantaloupe, Peach, Grapefruit, Grapes (small quantities), Mangoes (small quantities), Guava, Loquats, Nectarine, Oranges, Lychees, Passion Fruit, Pineapple, Plumb, Papaya
Avoid: Figs (fresh), Avocado, Bananas (well ripe and sweet), Coconut, Dates, Melons, Rhubarb, Tamarind, Watermelon, Honeydew Melon

Lentils & Legumes (well cooked)

Favour: *All Lentils & Legumes serving size should not exceed 1/2 cup after cooking), Aduke Beans, Black Beans, Black-eyed Peas, Chickpeas (Garbanzo Beans), Lentils (red & brown), Mung Beans (whole, green), Navy Beans, Mung Dhal, Green Peas (dried), Pinto Beans, Split Peas, Temphe, Tur Dhal, White Beans, Jack Beans
Moderate: Tofu (hard & well spiced),
Avoid: Kidney Beans, Soy Beans, Soy Cheese, Soy Flower, Soy Powder, Soy Sauce, Tofu (cold), Urad Dhal, Miso

Dairy

Favour: Cottage Cheese (skim), Goat Cheese (unsalted, not aged- in small quantities)
Moderate: Unsalted Butter, Ghee, Yogurt (diluted with 2 parts water), Goat Milk, Cheese (hard, in very small quantities), Fresh Paneer (Indian Cheese)
Avoid: Butter (salted), Cheese (soft), Cow’s milk, Sour Cream, Ice Cream, Yogurt (plain, frozen or with fruit)

Meat/ Animal Products

Favour: Chicken (white meat), Fish (freshwater), Shrimp, Turkey (white meat), Venison, Duck,
Moderate: Shellfish, Lamb, Tuna Fish, Swordfish, Red Snapper, Egg Whites, Rabbit
Avoid: Egg Yolk, Beef, Buffalo, Fish (sea water), Pork, Salmon, Sardines, Sea Food, Turkey (dark meat), Chicken (dark meat)

Condiments

Favour: Black Pepper, Chili Pepper, Coriander (Cilantro), Chutney (Mango, spicy), Garlic, Ghee (very small quantities), Ginger (dry), Horseradish, Mustard (without vinegar), Onions, Radishes, Sprouts, Scallions, Peppermint
Moderate: Hijiki, Seaweed, Ketchup (very small quantities), Lemon, Parmesan Cheese (in small quantities)
Avoid: Chocolate, Chutney (Mango, sweet), Gomasio, Kelp, Lime, Mango Pickle, Mayonnaise, Soy Sauce, Salt, Tamarind, Tamari Sauce, Vinegar, Coconut

Nuts

Moderate: Almonds (soaked & peeled), Pine Nuts (in small quantities), Pistachio Nuts (in small quantities)
Avoid: Walnuts, Brazil Nut, Cashews, Coconut, Hazelnuts, Macadamia Nuts, Peanuts, Pecans,

Seeds

Favour: Flax (in small quantities), Popcorn (in small quantities, 1/2 cup. No salt or butter), Pumpkin (in small quantities), Sunflower (in small quantities), Chia Seeds, Poppy Seeds,
Moderate: Sesame, Alfalfa Seeds,
Avoid: Tahini

Oils

Use any of these in small amounts, just 2-3 tablespoons combined daily
Moderate: Corn Oil, Canola Oil, Almond Oil, Sunflower Oil, Ghee, Extra Virgin Olive Oil, Sesame (External use), Flax Seed Oil,
Avoid: Butter, Coconut Oil, Apricot Oil, Soy Oil, Sesame Oil (Internal use), Peanut Oil, Walnut Oil

Beverages

Favour: Aloe Vera Juice, Apple Cider, Apricot Juice, Berry Juice, Pomegranate Juice, Soy Milk, (Hot & well- spiced), Black Tea (Spiced), Carob, Cherry Juice (Sweet), Cranberry Juice, Grape Juice, Mango Juice, Peach Nectar, Pear Juice, Prune Juice
Moderate: Chai (Hot Spiced Milk), Pineapple Juice, Alcohol (Dry Wine, Red or White)
Avoid: Caffeinated Beverages, Carbonated Drinks, Chocolate Milk, Cherry Juice (Sour), Coffee, Cold Dairy Drinks, Grapefruit Juice, Iced Tea, Lemonade, Banana Shakes and Smoothies, Orange Juice, Papaya Juice, Rice Milk, Sour Juices, Soy Milk (Cold), Tomato Juice, V8 Juice, Alcohol (Hard, Beer, Sweet Wines)

Herbal Teas

Favour: Alfalfa Tea, Barley Tea, Bancha Tea, Blackberry Tea, Basil Tea, Burdock Tea, Chamomile Tea, Cinnamon Tea, Chickory Tea, Clove Tea, Dandelion Tea, Ginger Tea, Fenugreek Tea, Hibiscus Tea, Jasmine Tea, Juniper Berry Tea, Kukicha Tea, Lavender Tea, Lemon Balm Tea, Lemon Grass Tea, Lemon Ginger Tea, Mormon Tea, Mettle Tea, Passionflower Tea, Peppermint Tea, Raspberry Tea, Red Clover Tea, Spearmint Tea, Strawberry Tea, Yerba Mate Tea, Yarrow Tea, Wintergreen Tea,
Moderate: Comfrey Tea, Ginseng Tea, Sarsaparilla Tea
Avoid: Licorice Tea, Red Zinger Tea, Rose Hips Tea

Spices

Favour: Black Pepper, Chili Pepper, Coriander/Cilantro, Anise, Asafoetida ( Hing-Indian Spice), Basil, Bay Leaf, Caraway, Cardamom, Cayenne, Ginger (dry), Cloves, Cumin, Dill, Fenugreek, Garlic, Marjoram, Mint, Mustard Seeds, Nutmeg, Orange Peel, OreganoPaprika, Parsley, Poppy Seeds, Rosemary, Saffron, Savory, Spearmint, Star Anise, Tarragon, Thyme, Tumeric, Wintergreen
Moderate: Vanilla, Hijiki, Fennel
Avoid: Salt

Sweeteners

Favour: Honey (raw, unprocessed), Stevia
Moderate: Fruit Juice Concentrate (Apple or Pear)
Avoid: Fructose, Corn Syrup, Jaggery, Maple Syrup, Barley Malt, Mollasses, White Sugar, Turbinado, Dried or fresh sugar Cane Juice, Rice Syrup,

Food Supplements

Favour: Aloe Vera Juice, Barley Green, Bee Pollen, Brewer’s Yeast, Blue Green Algae, Royal Jelly, Spirulina

By embracing a diet rich in Kapha-balancing foods and mindful eating practices, you can support your body’s natural ability to maintain harmony and vitality. Remember that Ayurveda emphasizes the importance of individualized approaches to health, so listen to your body’s wisdom and make choices that resonate with your unique constitution and needs. With conscious attention to diet and lifestyle, you can cultivate balance, energy, and well-being on your journey toward holistic health.

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