10 golden rules of eating according to Ayurveda

Mindful eating practices, such as eating in a calm and peaceful environment, chewing food thoroughly and savouring each bite, help to optimise our digestion and maintain a healthy balance of doshas. By being mindful of our eating habits and respecting our body's natural rhythms, we can support optimal digestion, nutrient absorption and overall vitality, according to Ayurvedic principles.

This is how to eat right according to Ayurveda:

1. Eat in a relaxed environment!

Eat in a quiet, pleasant atmosphere and pay attention to what you eat. It is good to avoid working, reading or watching television while eating. A sitting position is optimal for digestion. Food eaten in peace and at the right time acts as medicine: it balances the doshas, stabilises them and keeps us healthy in the long term.

2. Our food should be tasty!

Make sure your food is tasty, use all the basic tastes and preferably pay attention to the colour of the food.

3. Establish a meal routine!

Try to eat at the same time every day and avoid nervousness when eating. Chew your food thoroughly. Eat in moderation - don't eat too much at once. It's a good idea to finish a meal when you feel full but not satisfied.

4. Allow time for digestion.

The rhythm is different for everyone, but it is recommended to leave 3-6 hours between meals as this is the time it takes for food to be fully digested and there will always be enough enzymes to process the next portion of food. If we are very hungry (which is not the same as having a good appetite), this is a sure sign that our body is demanding food. If you're not hungry, don't eat, don't snack!

5. Be mindful of drinking as well!

Drink water or juice with your meals, but it should not be ice-cold as this weakens the digestive system. Ideally, you should drink lukewarm water with your meals, perhaps with a little ginger in it.

6. Eat fresh food!

Eat mostly fresh, locally grown food. Three-quarters of your food should be fresh and hot, and one-quarter cold, such as salad. Hot food is easier to digest than cold food. Hot food is easiest to digest if it is seasoned and contains some fat (clarified butter, ghee). Avoid eating food that has been reheated several times.

7. What not to eat in the evening?

In the evening it is best to avoid fermented milk products, animal proteins and high-fibre foods, as these are difficult to digest and the digestive fire is lower in the evening. The digestive fire can be stimulated by taking Triphala.

8. When should we eat our main meal?

The main meal should always be eaten at noon, as the digestive power of Agni (the fire of digestion) is strongest between 12 pm and 1 pm. Eat only light meals in the evening.

9. Rest after meals (if you can)!

After a meal (if you can), take a few minutes to relax and unwind before getting back to work. In addition to resting, a short, non-strenuous walk can be beneficial, as better oxygenation supports good digestion.

10. Listen to your body!

The best way to develop a good diet is to trust your own body. Our bodies tell us what they need, and we can read the signals more accurately as we become more attuned to ourselves. The sensations of hunger and thirst also become very clear after a while.

Healthy digestion plays a crucial role in supporting immunity by ensuring the proper absorption of nutrients that are essential for maintaining a strong immune system. In addition, the gut microbiome, which is influenced by digestion, plays a key role in immune function, as a healthy balance of gut bacteria helps to protect against pathogens and helps to regulate the immune system. By following the above rules, you can do a lot for your overall good health.