Grains
• All grains should be cooked in water during this time, which makes them lighter and easier
to digest. Processing grains by baking with yeast, baking soda or other leavening agents
makes the grain heavier and more difcult to digest.
• Barley, millet, buckwheat, rye, oats, kashi, couscous, bulgur wheat and quinoa are best.
• Have rice and pasta no more than 1-2 times per week. Favor pasta made of quinoa
(available in most health food stores and some grocery stores,) or whole wheat, and use only
Basmati, Jasmine or Texmati rice
• Whole wheat or spelt chapatis or tortillas and crackers made without yeast or baking soda
are acceptable. Toast or dry fry chapatis or tortillas on a skillet before eating
High Protein Foods
• Legumes: Favor lentils and dahls. All dried beans and peas are acceptable. Avoid any
legumes that give you digestive symptoms such as atulence upon eating.
• Soy: Avoid processed soy products such as tofu, tempeh, textured soy protein, soy dogs and
burgers, etc.
• soy milk (only if you normally include it in your diet); boil with cinnamon or ginger and
drink while still warm
• Nuts/seeds: Unprocessed, without added oil or salt. No nut butters at this time.
a. modest portions of sunower, sesame and pumpkin seeds, pecans and walnuts
b. Nuts are inherently kapha increasing, so they should be consumed in small amounts
only.
• Non-vegetarian: chicken (Have only if strongly desired. A vegetarian diet is
recommended during this time.Servings should be freshly cooked, warm and not
processed.)
• Kitcheri: Recipe: 2 parts mung dahl and 1 part barley, well-cooked in a large amount (about
8 parts) of water to form a soupy consistency. For about four servings, use 1/2 cup dahl and
1/4 cup barley in 4 cups water.
Oils
• All oils are inherently kapha increasing and should be used sparingly.
• Use sesame oil or olive oil
Important: Use only extra virgin, cold pressed, organic oils, since rened oils are
damaging to the body. (They contain trans fatty acids and other toxic residues from the
rening process.)
Dairy Products
• Please refer to the handout entitled “About Milk” for a detailed explanation of the proper
use of dairy products.
• Milk: organic skim milk; boil with a pinch of ginger, cardamom or turmeric and drink
warm
Fruits
• Fresh Fruits: Apples, pears, persimmon, papaya, sweet grapes, plums, kiwi, apricot, sweet
oranges, guava, pomegranate, cranberries.
• Dry fruits: Raisins, prunes, gs. (Soak in water overnight or until soft before eating.)
Copyright 2011, Maharishi Ayurveda Association of America 6
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