Vata-Pacifying Foods: Heal Fatigue, Constipation, Insomnia and More

Vata imbalance can arise from factors such as stress, irregular routines, and exposure to cold, dry environments. When Vata is elevated, individuals may experience symptoms such as dryness, constipation, restlessness, and susceptibility to anxiety or nervousness. To counteract these imbalances, Ayurveda recommends incorporating foods that possess qualities opposite to those of Vata, helping to bring the dosha back into harmony.

Grains (Cooked Until Tender)

Favour: Durham Flour (Indian Wheat Flour), Oats , Pancakes, Quinoa, Rice (all kinds), Seitan, Sprouted Wheat Bread (Essence), Wheat

Moderate: Amaranth, Cous-Cous, Pasta, Polenta, Rice Cakes

Avoid: Barley, Bread with Yeast, Buckwheat, Cereals (Cold, Dry or Puffed), Corn, Crackers, Granola, Millet, Museli, Oat Bran, Oats (Dry), Rye, Sago (Tapioca product), Spelt, Tapioca, Wheat Bran,

Vegetables (Cooked until tender)

Favour: Asparagus, Carrots, Cilantro, Cucumber, Fennel (Anise), Garlic, Green Beans, Green Chilies, Green Peas, Leek, Okra, Olives (Black), Parsnip, Pumpkin, Snow Peas, Summer Squash, Sweet Potatoes, Taro Root, Watercress, Zucchini

Moderate: Beet Greens (use sparingly), Cabbage, Cauliflower, Fresh Corn, Fresh Spinach (use sparingly), Horseradish (use sparingly), Jerusalem Artichokes, Leafy Greens, Lettuce, Mustard Greens, Onions, Parsley, Spaghetti Squash, Spinach (Cooked), Sprouts, Tomatoes ( Cooked without seeds- use sparingly), Turnip Greens, White Daikon (Radish)

Avoid: All Frozen, raw or dried vegetables , Artichoke, Bitter Melon (Gourd), Broccoli, Brussels Sprouts, Burdock Root, Cabbage (raw), Cauliflower (raw), Celery, Dandelion Greens, Eggplant, Green Peas (raw), Kale, Kohlrabi, Mushrooms, Olives (Green), Onions (raw), Potatoes, Prickly Pear, Radish (raw), Tomatoes (raw), Turnip, Wheat Grass, Winter Squash

Fruits

Favour: (Most Sweet Fruits), Apple Sauce, Apples (cooked/ stewed or baked), Apricots, Avocado, Bananas (fully ripened), Berries (all kinds/sweet), Cherries, Coconut, Dates (fresh or dried & cooked), Figs (fresh), Grapes (sweet), Lemon, Lime , Mangoes, Oranges (sweet), Papaya, Peach, Pineapple (sweet), Plums (sweet), Prunes (soaked), Raisins (soaked or cooked), Rhubarb, Strawberries (sweet), Tamarind (in small quantities),

Moderate: Cantelope, Grapefruit, Honeydew, Kiwi (small quantities- 1 small Kiwi),

Avoid: Cranberries, Dates (dry), Figs (dry), Pear, Persimmon, Pomegranate, Prunes (dry), Raisins (dry), Watermelon

Lentils & Legumes (Cooked until soft)

Favour: (Small Lentils and Beans are preferred), Mung Dhal, Mung Beans, Tur Dhal, Urad Dhal

Moderate: Lentils (red), Soy Milk, Soy Sauce, Soy Sausages, Tofu (diced, cooked with spices), Miso (use sparingly)

Avoid: Aduki Beans, Black-Eyed Peas, Black Beans, Garbonzo Beans (Chickpeas), Lentils (brown), Lima Beans, Navy Beans, Green Peas (dried), Pinto Beans, Soy Beans, Soy Flour, Soy Powder, Split Peas, Temphe, White Beans

Dairy

Favour: Butter, Buttermilk, Cheese (soft, not aged), Cottage Cheese, Cow’s Milk (Whole or 2%), Ghee, Goat Cheese, Goat’s Milk

Moderate: Cheese (hard), Ice Cream (small quantities), Sour Cream, Yoghurt (plain or vanilla, small quantities- 1/2 cup),

Avoid: Powdered Milk, Yoghurt (Frozen or with fruit)

Meat/ Animal Products,

Favour: Beef, Buffalo, Chicken (dark meat), Duck, Fish (cooked, freshwater or seawater, Turkey (dark meat), Salmon, Sardines, Seafood (small quantities), Tuna fish,

Moderate: Chicken (white meat), Shrimp (small quantities)

Avoid: Lamb, Pork, Turkey (white meat), Rabbit, Venison

Condiments

Favour: Black Pepper, Chutney (sweet or spicy), Kelp, Ketchup (very small quantities), Kombu, Lemon, Lime, Lime Pickle, Mango Pickle, Mayonaisse (very small quantities), Miso Broth, Mustard, Pickles (small quantities, 1 or 2 pickles), Salt (small quantities), Scallions, Tamari, Vegetable Bullion, Vinegar

Moderate: Chili Peppers, Chocolate, Soy Sauce (small quantities), Sprouts,

Avoid: Horseradish

Nuts (only 2 or 3 tbsp)

Favour: Almonds (soaked, blanched), Brazil Nuts, Cashews, Chia, Coconut, Cold Press Nut Oils (Walnut, etc.), Fiberts, Flax , Flax seed, Ghee, Hazelnuts, Macadamia Nuts, Oils, Olive, Peanuts, Pecans (soaked), Pine Nuts, Pistachios, Pumpkin, Seeds, Sesame , Sesame (black), Sunflower, Tahini, Walnuts (soaked),

Beverages

Favour: Almond Milk, Aloe Vera Juice, Apple Cider, Apple Juice, Apricot Juice, Berry Juice (Except Cranberry), Carrot Juice, Chai, Cherry Juice, Grape Juice, Lemonade (small quantities), Mango Juice, Miso Broth, Papaya Juice, Peach Nectar, Pineapple Juice, Rice Milk, Soy Milk (hot, and well spiced), Sweet Orange Juice

Moderate: Alcohol (Beer, White Wine), Black Tea (small quantities), Carob , Prune Juice (small quantities), Tomato Juice (small quantities)

Avoid: Caffeinated Beverages, Carbonated Drinks, Coffee, Cold Dairy Drinks, Cranberry Juice, Iced Tea, Icy-Cold Drinks, Pear Juice, Pomegranate Juice, Soy Milk (cold), V8 Juice

Herbal Teas

Favour: Bancha, Chamomile, Clove, Comfrey, Cumin , Elder Flower, Eucalyptus, Fennel, Fenugreek, Ginger (fresh), Hawthorne, Juniper Berry, Lavender, Lemon Grass, Licorice, Marshmallow , Oat Straw, Pennyroyal, Rose Hips, Saffron, Sage, Sarsaparilla, Sassafras, Spearmint

Moderate: Alfalfa, Barley, Basil, Borage, Chicory, Chrysanthemum Flower, Cinnamon, Jasmine, Kukicha, Lemon Balm, Nettle, Orange Peel, Passion Flower, Peppermint, Raspberry, Red Clover, Red Zinger, Strawberry, Violet, Wintergreen, Yerba Mate

Avoid: Corn Silk, Dandelion, Ginseng, Hibiscus

Spices

Favour: (Amchurna, Indian spice), Ajwain (Indian Spice), Allspice, Anise, Basil, Bay Leaf, Black Pepper, Caraway, Cardamom, Cinnamon, Cloves, Coriander, Cumin , Dill, Dried Mango Powder , Fennel, Garlic, Ginger (fresh), Lemon Peel, Marjoram, Mint, Mustard Seeds, Nutmeg, Orange Peel , Oregano, Paprika, Parsley, Peppermint, Pippali (Indian spice), Pomegranate Seeds, Poppy Seeds, Rosemary

Moderate: Asafortida (Hing- Indian spice), Cayenne Pepper, Fenugreek

Sweeteners

Favour: Barley Malt, Fruit Juice Concentrates, Honey, Jaggery, Molasses, Rice Syrup, Sugar Cane Juice (dried or fresh), Turbinado (Raw Sugar, “Sugar in the Raw”

Moderate: Maple Syrup,

Avoid: High Fructose Corn Syrup, White Sugar

Food Supplements

Favour: Amino Acids, Bee Pollen, Blue Green Algae, Royal Jelly, Spirulina

Avoid: Barley Green, Brewer’s Yeast

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