As we observe World Digestive Health Day (May 29th), it’s a powerful reminder that caring for our digestion is caring for our whole being. By choosing Ayurveda for gut health and stomach health, one can protect oneself not just from indigestion but from a wide spectrum of diseases, even the most complex ones. A strong Agni is not just a concept; it’s a gateway to a disease-free body.
Gut Health Diet
How to Improve Digestion?
In Ayurveda, the gastrointestinal system is known as Annavaha Srotas, the pathway that carries food from the mouth to the point where it is fully digested, assimilated. The stomach or Amashaya is one such fundamental organ involved in this role. It is where digestion is first begun, and partially digested food is stored. Agni (digestive fire) digests and separates the food particles into Sara (essential nutrients) and Kitta (waste products). Keeping Agni strong is essential for healthy digestion.
Digestion in Ayurveda is a synergistic process of three subtypes of Doshas — Samana Vata, Kledaka Kapha, and Pachaka Pitta. Samana Vata controls the transit of food and kindles Agni. Kledaka Kapha adds moisture, makes the food soft, and defends the lining of the stomach. Pachaka Pitta controls the biochemical digestion and conversion of food into an absorbable form. For these functions to harmonise, a mixed diet that comprises all Shadrasa (six tastes) — sweet, sour, salty, pungent, bitter, and astringent — is necessary. Each taste affects certain Doshas: sweet, sour, and salty calm Vata; bitter, pungent, and astringent balance Kapha; and sweet, bitter, and astringent regulate Pitta. By including all six flavours in their correct proportions, the Shadrasa diet ensures digestive equilibrium, promotes nutrient absorption, avoids Ama (toxin) creation, and sustains robust Agni. This equilibrium of Doshas and flavours is the basis of sound digestion and general health in Ayurveda.
To improve digestion and support stomach health, Ayurveda emphasises consuming Pathya (wholesome) food, which is not harmful and is according to liking. Untimely intake of excessive or unwholesome food, as well as impaired Jatharagni (digestive power), can vitiate Annavaha Srotas, leading to symptoms like loss of appetite, indigestion, and vomiting. A simple diet plan focuses on foods that are easy to digest and support Agni, such as warm, cooked meals, incorporating digestive spices, and avoiding incompatible food combinations. Mindful eating, such as eating at regular times and not overeating, is also crucial for optimal digestion. The stomach is the most distensible part of the GI tract, capable of accommodating a large quantity of food, but its emptying rate is slowest after high-fat meals. Choosing lighter, balanced meals can support efficient gastric emptying and subsequent digestion.
Ayurveda for Gut Health
Ayurveda offers a comprehensive approach to gut health, emphasising the interconnectedness of diet, sleep, and lifestyle, encapsulated in the concept of Trayopastambha – the three pillars of life.
Ahara (Diet): As discussed, a balanced diet tailored to one’s individual Prakriti (body constitution) is paramount. The quality, quantity, and timing of food intake are all important.
The Ashta Ahara Vidhi Vishesha Ayatana from Charaka Samhita outlines eight essential factors that influence the utility of food and are highly relevant for improving digestion. They are –
तत्र खलु इमानि अष्ट आहार विधि विशेष आयतनानि भवन्ति; तद्यथा प्रकृतिकरण संयोग राशि देश काल उपयोग संस्था उपयोक्ता अष्टमानि भवन्ति । (च.वि. २१)
- Prakriti (Nature of the food article) – Foods with laghu (light) and ushna (hot) properties work well in the digestive system (for example, green gram and spices).
- Karana (Processing) – Boiling, steaming, and seasoning foods with spices all contribute toward making the food easy to digest and metabolise.
- Samyoga (Combination) – Correct combinations (for instance, rice and dal; spices and heavy foods) help digestion and prevent bloating.
- Rashi (Quantity) – Eat in moderation and do not overeat. These will stop indigestion and ensure that digestion is properly done.
- Desha (Area) – Consuming local seasonal foods ensures they will be compatible with one’s digestive capacity.
- Kala (Time) – Making the meals go with one’s ability in digestion (heavy lunch and a light dinner) and with a season (warm and light food during rainy season, heavy during winter when the digestive capacity is there on high) helps in the breakdown.
- Upayoga Samstha (Eating Rules) – concentrating on the food you eat, relishing it, avoiding laughing, talking while eating, with steady chewing are a few essential rules to be followed to improve digestion.
- Upayukta (User) – Food selection based on the constitution and strength of digestion will help better assimilation. These principles nourish digestive processes and prevent their disorders.
Nidra (Sleep): Adequate and quality sleep is essential for rejuvenation. Lack of good sleep disrupts the gut microbiome composition and is associated with IBS, IBD, and various other digestive manifestations, along with metabolic disorders and mental health. Following the daily and seasonal routine and some form of stress management can maintain a conducive gut environment.
Brahmacharya (Regulated Lifestyle): It includes any disciplined activity of body and mind: Self-control, moderation and ethical conduct.
If complemented by regular routine, exercises, and some form of stress management, a regulated lifestyle benefits the whole body and directs its benefits towards gut health as well. Stress, as an example, may cause changes in the gut microbiota, thus worsening symptoms of IBS.
Keeping in consideration to balance Doshas (Vata, Pitta, Kapha) is important, as imbalances can be revealed as digestive disturbances. Imbalance of Vata can cause bloating and constipation, while imbalance of Pitta can cause acidity. Hence, food and lifestyle interventions according to one’s Dosha constitution help restore its equilibrium and also, in turn, maintain gut health.
Conclusion
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