You’re Not Just What You Eat—You’re What You Digest

We’ve all heard “you are what you eat,” but Ayurveda takes it a step deeper:

“You are what you digest.”

And when you’re dealing with IBS, digestion is everything. The food you choose—and the way you eat it—can either inflame your symptoms or become your medicine.

In this lesson, we’ll cover essential Ayurvedic diet tips, eating habits, and even a go-to healing recipe to support your gut.

🕒 Top 3 Ayurvedic Eating Guidelines

1. Eat at Regular Mealtimes

Your digestive fire (Agni) thrives on rhythm. When your body can anticipate meals, it prepares better—and digests better.

• Choose 2-hour windows that work for you and try to stick to them each day:

  • Breakfast: 7–9 AM

  • Lunch: 12–2 PM

  • Dinner: 5–7 PM If you fall off schedule, no stress—just realign when you can. Consistency beats perfection.

2. Chew Your Food Thoroughly

Digestion starts in the mouth! Chewing properly breaks down food, activates enzymes in your saliva, and makes digestion way easier on your gut.

Plus, it helps you actually enjoy your food more. 😉

3. Skip the Cold Drinks

Cold and icy beverages can extinguish Agni. Opt for warm or room temperature drinks, especially around meals. Your gut will thank you.

🍲 Foundational Ayurvedic Food Wisdom

• Warm, cooked meals are easier to digest—especially for Vata and Kapha types

• Avoid incompatible food combos like fruit + dairy (looking at you, yogurt smoothies)

• Spices are medicine—Ginger, cumin, coriander, and fennel don’t just taste good, they spark digestion and reduce gas and bloating

🌿 Dosha-Specific Food Tips for IBS

Vata-Type IBS (Gas, Constipation, Bloating)

• Eat: Warm, oily, grounding foods like soups, and stews

• Avoid: Raw veggies, beans, dry snacks, and cold drinks

• Spices: Ginger, fennel, cinnamon

Pitta-Type IBS (Diarrhea, Inflammation)

• Eat: Cooling foods like basmati rice, cucumbers, coconut water/ milk

• Avoid: Spicy, acidic, fried foods

• Spices: Coriander, fennel, cardamom

Kapha-Type IBS (Sluggish Digestion, Mucous, Heaviness)

• Eat: Light, warming meals like steamed veggies, quinoa, and broth

• Avoid: Heavy, oily, or overly sweet foods

• Spices: Black pepper, turmeric, cayenne (small quantity)

🍚 Healing Recipe: Ayurvedic Kitchari
(complete food list for each dosha available in guide, download below)

One of the best meals for gut healing is kitchari—a simple dish made with mung dal, rice, and digestive spices.

It’s:

• Light and nourishing

• Easy to digest

• Balancing for all doshas when properly spiced

Tridoshic Kitchari Recipe

Ingredients (Serves 2-4)

Base:

• 1/2 cup mung dal (rinsed & soaked overnight or minimum 4 hours)

• 1/2 cup basmati rice (rinsed & soaked overnight or minimum 4 hours)

• ~4 cups water (add or reduce as needed for desired consistency)

Spices:

• 1 tbsp ghee (or coconut oil for Pitta)

• 1 tsp cumin seeds

• 1 tsp coriander seeds

• 1 tsp fennel seeds

• 1 tsp turmeric powder

• 1/2 tsp ground ginger (or 1/2 thumb fresh ginger, grated)

• 1 pinch asafoetida (optional for vata, hing)

• 1 bay leaf

• 1 small cinnamon stick (optional, for Kapha or cold weather months)

• Salt to taste

Vegetables:

• ½ - 1 cup seasonal vegetables (chopped small; choose according to your dosha)

• Tridoshic options: carrots, green beans, or asparagus.

Optional Garnishes:

• Fresh cilantro leaves, and/or lime squeeze (cooling for Pitta)

• A squeeze of fresh lemon juice (for Kapha or Vata)

• Toasted sesame seeds (grounding for Vata)

Instructions

1. Prepare the Ingredients:

• Rinse the mung dal and basmati rice thoroughly until the water runs clear. Soak them overnight or for a minimum 4 hours.

• Chop the vegetables into small, uniform pieces for even cooking.

2. Toast the Spices:

• Heat the ghee in a large pot over medium heat.

• Add cumin, coriander, and fennel seeds, letting them sizzle for a few seconds.

• Add the bay leaf, cinnamon stick (if using), and asafoetida. Stir to release the aromas.

3. Sauté and Add Turmeric:

• Add the turmeric powder and ground ginger (or fresh ginger) to the pot. Stir for a few seconds to avoid burning.

4. Combine Dal, Rice, and Water:

• Add the soaked mung dal and rice to the pot. Stir to coat with the spices. Let spices toast into the grains and moisture evaporate from them. 

• Pour in the water and bring to a boil. Reduce to a simmer and cover.

5. Add Vegetables:

• After 10-15 minutes of simmering, add the chopped vegetables to the pot. Stir gently.

• Cook for another 20–25 minutes, stirring occasionally, until the dal and rice are soft and the kitchari reaches your desired consistency.

6. Adjust and Finish:

• Add more water if needed to make it soupier (preferred for Vata).

• Add salt to taste toward the end of cooking.

7. Serve and Garnish:

• Serve warm, garnished with cilantro, a squeeze of lime, lemon, or toasted sesame seeds/ toasted sesame seed oil based on your dosha’s needs.

Tips for Dosha-Specific Adjustments:

Vata:

• Add an extra bit of ghee for grounding.

• Avoid raw garnishes except lemon

Pitta:

• Substitute coconut oil for ghee to cool inflammation.

• Favor cooling vegetables like zucchini, asparagus, sweet potato or beets.

• Garnish with plenty of fresh cilantro.

Kapha:

• Use less ghee (1 tsp instead of 1 tbsp).

• Add more spices like cinnamon, black pepper, or fenugreek for stimulation.

• Avoid heavy vegetables, root vegetables like potatoes or sweet potatoes.

🔮 Coming Up Next:

Next, we’re shifting into daily habits and lifestyle practices that strengthen digestion and prevent flare-ups before they start.

Thanks much—and see you in the next video!