Each food has its unique flavour (rasa), heating or cooling energy (virya), and post-digestive effect, according to Ayurveda. A buildup of toxins in the body and other imbalances may emerge from the combination of these effects in excess. Our body, mind, and spirit are all greatly influenced by our food.


The healthiest, lightest, and most easily digested foods are all part of a sattvic diet. The food that a person consumes has a direct impact on their thoughts, behaviour, mental health, and physical well-being, according to the Bhagavad Gita. 


Chandogya Upanishad states that: “āhāra śhuddhau sattva śhuddhiḥ” (7.26.2) which also emphasises the importance of sattvic food because consuming them helps to purify the mind and contributes to our pure consciousness.


In today’s processed-food environment, it might be challenging to maintain a yogic diet, yet doing so is crucial if you want to continue on your yoga journey. 


What are the different types of food? 


  • Sattvic food 

Sattvic food is that which is balanced in all 6 tastes which are fresh and give us energy, but at the same time gives calmness and balance. A sattvic diet consists of unprocessed, unadulterated, light-potency food that is high in prana (life force). It gives both body and mind energy.

  • Rajasic food 

Rajasic foods include extremely flavorful food, eggs, tea, coffee, and alcoholic beverages. They also tend to be overly exciting. All of these foods are rajasic in nature since they all stimulate the nervous system. 

  • Tamasic food  

Tamasic food refers to regressive foods that make the body and mind dull. This type of food makes us want to pause, slow down, and rest.


List of food that is considered sattvic:

Sprouted whole grains

Whole grains

Fresh fruit

Land and sea vegetables

Pure fruit juices

Nut and seed milk





Sprouted seeds


Herbal teas 



Food that is not considered sattvic:

Sour and salty food, alcohol, coffee, tea, onions, and garlic, frozen food, junk food, ready-to-cook meals, meat, fish, eggs, leftovers, or food that is old. 


What are the benefits of the sattvic diet?


The consumption of sattvic foods enhances mental and physical well-being and elevates our consciousness. It aids in restoring the balance and harmony of our body and mind.


Prevents Illness 


A sattvic diet contains fibre, nutrients, and antioxidants that help to fight chronic illness. Additionally, it shields and protects your body from diseases and infections.


Boosts the Immune System


Sattvic diet is an effective source of all the essential nutrients, antioxidants, minerals, monosaturated fats, proteins and dietary fibre that the body requires. It improves your body’s immune system which results in improved immunity.


Increases Energy

These meals help to balance the release of energy from foods, reducing blood sugar increases and minimising an energy slump after a big meal.


Detoxifies The Body


In order to avoid bloating, indigestion, fatigue, irritability, and laziness, the sattvic diet emphasises eating meals that are both fresh and pleasant while also being light on the stomach. In this way, a complete sattvic diet keeps the body in shape, prevents toxins from entering the bloodstream, and promotes mental peace.


Promotes Mental Health

Following a simple sattvic diet plan on a regular basis offers tremendous benefits for mental health, including increased brain power, proper nervous system performance, improved memory, concentration, and intellect. As a result, the mood is elevated and pleasant thoughts and feelings are encouraged. It also reduces anxiety and depression.


What does Hatha Yoga say about diet?


सुस्निग्धमधुराहारश् चतुर्थांशविवर्जितः ।”

भुज्यते शिवसम्प्रीत्यै मिताहारः स उच्यते ॥६०॥


susnigdha-madhura-ahāraś caturtha-aṁśa-vivarjitaḥ ।”

bhujyate śiva-samprītyai mitāhāraḥ sa ucyate ॥60॥


A moderate diet is one that consists of filling, sweet foods that are consumed consciously while leaving a quarter of the stomach empty (mitahara). ||60||


One must eat fresh, pleasant-tasting food that is not oily or sweet, food that has its juices intact and which is not dried or processed. The consumption of food should be according to one’s metabolism and diet. 1/4th of the stomach must always be kept empty. Make sure to never overeat. 


What does Ayurveda say about diet?


  • Eat according to your dosha 
  • Eat until satisfied and not till you are full 
  • Consume whole, fresh foods 
  • Include all 6 tastes at every meal (astringent, pungent, salty, sour, sweet, bitter)
  • Reduce Tamasic foods and consume sattvic food


What does Bhagavad Gita say about diet?

Lord Krishna tells us that the type of food we eat has a direct effect on our mind and soul

  • Eat in moderation – neither too much nor too less 
  • Eat Sattvik foods 



The majority of yoga practitioners follow the sattvic diet, which is a vegetarian diet based on ayurvedic principles. All Rajasic and Tamasic foods, such as refined sugar, fried foods, and other items, must be avoided by those who follow a sattvic diet.