Seasonal eating is one of the cornerstones of healthy living. Eating seasonally appropriate foods can help keep your digestive fire strong and support your immunity through seasonal changes. Our ayurvedic food list includes a list for spring, summer, and fall/winter. Read on for a useful resource to help you start planning your meals and ensure that your pantry is stocked.
Download a printable version here.
Fruits
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Apples (cooked) |
Apples |
Apples |
| Apricots |
Blueberries |
Apricots |
| Bananas |
Grapefruit |
Avocados |
| Berries |
Grapes |
Berries |
| Cantaloupe |
Dried Fruits |
Cantaloupe |
| Cherries |
Lemons |
Cherries |
| Dates |
Limes |
Coconut |
| Figs |
Papayas |
Cranberries |
| Grapefruit |
Pears |
Dates |
| Lemons |
Pomegranates |
Grapes |
| Limes |
Prunes (soaked) |
Guava |
| Mangoes |
Raisins |
Limes |
| Oranges & Necatrines |
Raspberries |
Mangoes |
| Pineapple |
Strawberries |
Melons |
| Papaya |
|
Pears |
| Peaches |
|
Pineapples |
| Pears |
|
Plums |
| Persimmons |
|
Pomegranates |
| Prunes (soaked) |
|
Persimmons |
| Tangerines |
|
Prunes |
|
|
Oranges |
|
|
Raspberries |
|
|
Strawberries |
|
|
Tangerines |
Vegetables
All cooked; add a healthy oil such as ghee along with warming spices.
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Asparagus |
Alfalfa Sprouts |
Alfalfa Sprouts |
| Artichoke Hearts |
Artichokes |
Artichokes |
| Avocados |
Asparagus |
Bean Sprouts |
| Beets |
Bell Peppers |
Beet Greens |
| Brussels Sprouts |
Beets & Beet Greens |
Bell Peppers |
| Carrots |
Broccoli |
Broccoli |
| Chiles |
Brussels Sprouts |
Brussels Sprouts |
| Corn |
Cabbage |
Cabbage |
| Fennel |
Carrots |
Cauliflower |
| Eggplant (cooked) |
Cauliflower |
Celery |
| Garlic |
Celery |
Cilantro |
| Ginger |
Chard |
Chard |
| Greens (cooked) |
Chilies |
Collard Greens |
| Mushrooms |
Collard Greens |
Cucumbers |
| Leeks & Onions |
Corn |
Endive |
| Okra |
Dandelion Greens |
Fennel |
| Potatoes |
Endive |
Green Beans |
| Parsley |
Kale |
Jicama |
| Pumpkin |
Leeks & Onions |
Kale |
| Sweet Potatoes |
Lettuce |
Lettuce |
| Tomatoes (cooked) |
Mushrooms |
Mushrooms |
| Winter Squash |
Peas |
Okra |
| Turnips |
Potatoes, white |
Snow Peas |
|
Radishes |
Pumpkin |
|
Spinach |
Potatoes |
|
Sprouts |
Watercress |
|
Turnips |
Winter Squash |
|
|
Watercress |
|
|
Zucchini |
Grains
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Amaranth |
Amaranth |
Barley |
| Barley |
Barley |
Oat |
| Buckwheat |
Buckwheat |
Rice |
| Einkorn |
Corn |
Rye |
| Millet |
Durham Flour |
Wheat |
| Oats |
Millet |
|
| Quinoa |
Oats (dry, not cooked) |
|
| Rice, Basmati |
Quinoa |
|
| Rice, Brown |
Rice, Basmati |
|
| Rye |
Rye |
|
| Wheat |
Spelt |
|
|
Tapioca |
|
|
Wheat Bran |
|
Legumes
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Lentils, Brown |
Adzuki Beans |
Adzuki Beans |
| Lentils, Red |
Black Beans |
Black Beans |
| Mung Beans |
Black-Eyed Peas |
Fava Beans |
| Navy Beans |
Garbanzo Beans |
Garbanzo Beans |
| Quinoa |
Kidney Beans |
Kidney Beans |
| Rice, Basmati |
Lentils |
Lentils |
| Rice, Brown |
Lima Beans |
Mung Beans |
| Rye |
Mung Beans |
Soy Beans |
| Tempeh |
Navy Beans |
Split Peas |
| Tofu |
Split Peas |
|
| Wheat |
Navy Beans |
|
|
Pinto Beans |
|
|
Split Peas |
|
|
Tempeh |
|
|
White Beans |
|
Nuts + Seeds
Most nuts and seeds are good for the winter time.
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Almonds |
Filberts |
Almonds |
| Brazil Nuts |
Pinons |
Cashews |
| Cashews |
Popcorn |
Coconuts |
| Hazelnuts |
Pumpkin Seeds |
Flax |
| Macadamia Nuts |
Sunflower Seeds |
Macadamia Nuts |
| Pecans |
Pine Nuts |
|
| Pine Nuts |
Pumpkin Seeds |
|
| Pistachios |
Sunflower Seeds |
|
| Pumpkin Seeds |
|
|
| Sunflower Seeds |
|
|
| Walnuts |
|
|
Dairy
Favor raw or vat pasteurized when possible.
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Butter |
Cottage Cheese |
Butter |
| Butter Milk |
Ghee |
Cottage Cheese |
| Cottage Cheese |
Goat's Milk |
Ghee |
| Cow's Milk (not cold) |
Oat Milk |
Oat Milk |
| Ghee |
Rice Milk |
Rice Milk |
| Goat's Milk (not cold) |
Yogurt (low-fat) |
Soy Milk |
| Kefir |
|
|
| Soft Cheeses |
|
|
| Sour Cream |
|
|
Oils
Kaphas should reduce oils
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Almond Oil |
Flax Seed Oil |
Avocado Oil |
| Flax Seed Oil |
Ghee |
Coconut Oil |
| Ghee |
Hemp Oil |
Ghee |
| Mustard oil |
Mustard Oil |
Olive Oil |
| Olive Oil (unadulterated) |
Sunflower Oil |
|
| Safflower Oil |
|
|
| Sesame Oil |
|
|
| Sunflower Oil |
|
|
Spices
All spices can support digestion during the winter months. All spices can support digestion through the spring months as well, but favor mild heat and pepper for cleansing.
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Anise |
Anise |
Anise |
| Asafetida |
Asafetida |
Asafetida |
| Basil |
Basil |
Basil |
| Bay Leaf |
Bay Leaf |
Cardamom |
| Black Pepper |
Black Pepper |
Cilantro |
| Caraway |
Chamomile |
Coriander |
| Cardamom |
Caraway |
Dill |
| Cayenne |
Cardamom |
Fennel |
| Cinnamon |
Cayenne |
Cumin |
| Clove |
Cinnamon |
Cilantro |
| Corinader |
Clove |
Lime |
| Cumin |
Corinader |
Mint |
|
Cumin |
Parsley |
|
Dill |
Peppermint |
|
Fenugreek |
Saffron |
|
Horseradish |
|
|
Turmeric |
|
Sweetners
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Honey |
Honey |
Maple Syrup |
| Jaggery |
Maple Syrup |
Rice Syrup |
| Molasses |
Molasses |
Turbinado |
| Maple Syrup |
|
Unrefined Cane Sugar |
Animal Products
Favor in moderation if you eat these items.
| Fall/Winter, Vata |
Spring, Kapha |
Summer, Pitta |
| Eggs |
Eggs (in moderation) |
Fish, Freshwater |
| Poultry |
Fish, Freshwater |
Poultry (white meat) |
| Venison |
Fish, Ocean |
Shrimp (in moderation) |
|
Poultry (white meat) |
|
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