20/09/2025
✅ Ayurvedic Āhāra (Diet) for Obesity
In Ayurveda, obesity (Sthaulya / Medoroga) is mainly due to Kapha aggravation and weak Agni (digestive fire). The goal is to reduce excess meda dhatu (fat tissue), kindle Agni, and balance Kapha.
General Principles
Prefer light, dry, warm, and easily digestible food.
Avoid heavy, oily, sweet, cold, and fried foods.
Follow regular meal timings and avoid overeating.
Include spices and herbs that boost metabolism (like ginger, black pepper, turmeric).
Recommended Āhāra
1. Grains – Barley (Yava), Millet (Bajra, Ragi), Old Rice in small amounts.
2. Pulses – Green gram (Moong dal), Horse gram (Kulthi dal), Lentils.
3. Vegetables – Bitter gourd, Bottle gourd, Snake gourd, Pumpkin, Spinach, Drumstick.
Prefer more bitter, pungent, and astringent tastes.
4. Fruits – Apples, Pears, Pomegranates, Guava, Papaya.
Avoid bananas, mangoes, custard apple (too Kapha-increasing).
5. Spices – Dry ginger (Shunthi), Black pepper, Trikatu (ginger + pepper + pippali), Mustard seeds, Garlic.
6. Drinks – Warm water, Barley water, Herbal teas (ginger, cinnamon, green tea).
7. Dairy – Buttermilk (with roasted cumin and rock salt), skimmed milk (small amount).
8. Others – Honey (Madhu) in lukewarm water (acts as Lekhana – fat scraping).
Avoid
Heavy oily food, sweets, refined flour, deep-fried items.
Cold drinks, curd at night, excessive dairy.
Sedentary lifestyle and daytime sleep.
⚖️ Lifestyle add-on (Vihara):
Daily exercise, yoga (Surya Namaskar, Kapalabhati, Trikonasana).
Regular walking, especially after meals.
Stress management through meditation and pranayama.
👉 Ayurveda says: “Langhanam param aushadham” – Fasting or light diet at intervals is the best medicine for obesity.
