Ayurveda and digestion: 20 tips for healthy eating

Ayurvedisches Mittagessen. Vielfalt an bunten Gerichten. Gemüse und Hülsenfrüchte. Appetitlich angerichtet.


Nourish your body and mind in equal measure so that nothing affects your stomach. Create space for conscious, healthy eating habits that strengthen your well-being. Here are our tips for good digestion and gut health.

Ayurveda says: You are what you digest

An Ayurveda doctor in Sri Lanka taught me this wisdom: “You are what you digest”. But what exactly does that mean? Ayurveda teaches us that our well-being depends on our digestive fire, known as Agni. Stress or lack of sleep give us a queasy feeling in our stomach. Fast food makes us angry. If we combine foods in an unfavourable way, we are out of sorts. Eating quickly while walking or hectic meals on the underground upset our stomachs. Stressful conversations and pressure also get in the way. We can’t digest all that. What remains is Ama, the undigested or the waste products that get stuck.

Ayurveda is clear: both gross and subtle influences determine whether our digestion works or not.

If our bioenergies are out of balance, our digestion suffers

Ayurveda is based on the assumption that human beings are a part of nature. Just as creation is based on the elements of air, ether, fire, water and earth, these bioenergies also influence us humans. The physical and mental constitution of every person is based on the quality of these three doshas:

  • Vata (air and ether): If Vata is dominant, the digestive fire burns changeably like a flickering candle. This results in flatulence, air in the stomach and undigested deposits.
  • Pitta (fire and water): If the digestive fire burns excessively, our body cannot optimally absorb nutrients, which leads to cravings and diarrhoea.
  • Kapha (water and earth): If the Kapha dosha is too high, we feel sluggish, exhausted and lacking in appetite.

The aim of Ayurveda is to constantly restore a healthy balance between these bioenergies, the so-called doshas. Ayurveda sees each person as an individual. Their constitution, life situation and habits influence their health. Therefore, there is no such thing as an Ayurvedic standard.

However, there are valuable basic rules that are helpful for the intestinal health of all constitutional types. Find out more about how to eat well and improve your digestion.


Früchteteller und Lotusblume: Beides tut der Verdauung gut.

Ayurveda tips for good digestion

  1. Take care of your bowels. Every morning drink one or two glasses of warm water on an empty stomach.
  2. Eat regularly. Have a light breakfast. Eat your main meal at lunchtime. When the sun is at its highest, the digestive fire is at its strongest. Eat in the evening at 7.00 pm at the latest.
  3. Make sure you eat the right amount. This depends on the strength of our digestion and metabolism. For example, Pittas generally need more food than Kaphas. As a general rule, a nourishing meal fits in two outstretched palms.
  4. The body needs four to six hours to digest food. Allow your intestines time to rest and regenerate between meals.
  5. Only eat when you are hungry. Otherwise you will overstrain your digestion.
  6. Favour cooked foods. Many people do not tolerate raw food well, although beetroot, carrots and green salad are healthy. Only eat raw food at lunchtime, when the digestive fire is particularly strong. Salads are difficult to digest in the evening.
  7. Eat in peace. Avoid heated discussions or heated conversations at the table. This is also good for your digestion.
  8. Digestion begins in the mouth. Chew thoroughly, otherwise you won’t be able to spit.
  9. Drink only small sips with your meal or not at all. It is better to drink between meals. Avoid ice-cold water completely.
  10. Use regional, seasonal, fresh and organic food. Cook fresh.
  11. Keep a balance. If you have been invited to dinner with friends in the evening, skip breakfast the next day.
  12. For non-vegetarians: favour chicken and fish. Red meat such as beef is considered difficult to digest in Ayurveda. Game is considered easier to digest. In general, the smaller the animal, the better the intestines can cope with it.
  13. Important for non-vegans: take cow’s milk on its own. Do not combine dairy products with fruit or meat. Exceptions are dates or rice.
  14. Do not consume fermented milk products such as yoghurt and cheese together with acidic fruit or tomatoes. The acidity irritates Pitta.
  15. Enjoy fruit separately from other foods. Fruit is easy to digest per se, but together with other foods it can often sit in your stomach for an unnaturally long time and weigh you down. The result is flatulence.
  16. Make sure you eat a protein-rich foodstuff at every meal. This can be plant-based or animal-based.
  17. Eating is a pleasure and brings joy. Take good care of yourself and enjoy yourself! Your digestion will thank you.
  18. Listen to your body, trust your intuition, observe your digestion. Practise what is good for you.
  19. Enjoy good company when eating or take time for yourself alone. Keep your distance from encounters that you first have to digest. Emotional heaviness also weakens the digestive fire Agni.
  20. Cook consciously. Prepare your food with good thoughts so that you and your gut feel good all over.

Für eine gute Verdauung: Die ayurvedische Küche ist leicht und nährstoffreich.

What are you waiting for? Start your journey to better health and well-being. Enjoy the Ayurvedic cuisine of Sri Lanka. Strengthen your immune system with an Ayurveda Cure and shed some ballast. Benefit from our Treat Yourself Prices 2024 and get to know Ayurveda in Sandaru Lanka.

Susanne | happy@sandaru-lanka.com

Susanne Kleiner, CEO Sandaru Lanka

Susanne Kleiner is a communications expert, trainer, coach, copywriter and writing teacher from Freiburg im Breisgau. Together with Thushara, Sandaru Lanka has fulfilled her dream: to create a place for people who want to find themselves and enjoy Ayurveda. Find out more about the people behind Sandaru Lanka and read the story of how Sandaru Lanka came about.

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