Eat like A Yogi: Principles of the Yogic Diet

The practice of yoga extends far beyond the mat; it encloses a holistic approach to life, including what we eat. It is more than a lifestyle rather than a workout practice. The yogic diet, often referred to as the “Sattvic diet,” plays a key role in achieving balance and harmony in both the body and mind.

Some yoga practitioners choose a vegetarian or vegan diet, while others follow a stricter diet that’s free of stimulants like caffeine, alcohol, and refined sugar. The main reason to follow a yogic diet is that it promotes healing, balance, and inner peace.

Yogic Diet Principles

The yogic diet is rooted in the principle of preserving balance and purity. It aligns with the belief that our food nourishes the body and affects our mental and spiritual well-being.
The yogic diet emphasizes the consumption of unprocessed and natural foods that elevate spiritual, mental, and physical health and is aligned with the philosophy of Yoga. It’s based primarily on the yogic principles of ahimsa, sattva, and saucha.

Sattvic Foods

The foundation of the yogic diet is sattva, which represents purity, harmony, and goodness. Sattvic foods are fresh, natural, and minimally processed. These include fresh fruits and vegetables, whole grains, nuts, seeds, beans, mild healing spices, mildly sweet fruits and vegetables as well as dairy products from ethically treated animals.

Ahimsa (Non-violence) 

Ahimsa is a fundamental concept in Indian philosophy, particularly in Hinduism, Jainism, and Buddhism. It is often translated as “non-violence” or “non-harming.” Ahimsa emphasises the importance of not causing harm or injury to any living being, whether through physical, mental, or emotional means. This principle underscores compassion, empathy, and the avoidance of aggression or harm towards others. Ahimsa encourages people to seek harmony and peaceful coexistence with all living beings, making it a deep and impactful concept in the search for personal and societal well-being.


Saucha is the practice of purity and cleanliness. One of the simplest ways to promote saucha is to remove or reduce impurities in your body by only eating organic foods, which are free of chemicals. It involves being mindful of what we consume, the cleanliness of our living spaces, and the quality of our thoughts. Saucha aims to create an environment that is free from physical and mental clutter..


Moderation is a key principle of the yogic diet. The yogic diet encourages moderation in all aspects of eating, from portion sizes to flavours. It is important to consume food mindfully, savouring each bite and avoiding overindulgence. It encourages individuals to exercise self-control and balance their eating habits. Moderation in the yogic diet means consuming food in appropriate quantities, avoiding excess, and being mindful of portion sizes and meal frequency.


Freshness is a fundamental aspect of the yogic diet. It emphasizes the use of fresh, unprocessed, and locally sourced foods to promote physical and spiritual well-being. In the yogic tradition, fresh foods are believed to have a higher prana, which means they contain a more vital life force, thus they promote vitality.

What Does the Yogic Diet Include?

Fruits and Vegetables: The yogic diet is rich in fresh fruits and vegetables, which provide essential vitamins, minerals, and fibre. These foods are known to have a purifying effect on the body, offering a wealth of essential nutrients, flavours, and vibrancy that align with the principles of purity and balance. 

yogic diet

Whole Grains: Whole grains like brown rice, quinoa, and oats are staples in the yogic diet. They provide sustained energy and are a source of complex carbohydrates, which provide steady and sustained energy throughout the day. This helps maintain physical and mental vitality. Also, whole grains, in their natural and unprocessed state, are considered sattvic in nature. They promote purity, balance, and the cultivation of a calm and peaceful mind.

Legumes: Legumes, which include beans, lentils, chickpeas, and peas, are highly valued in the yogic diet for their nutritional richness and compatibility with the principles of purity, balance, and vitality. Also, legumes are a significant source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. 

Nuts and Seeds: Almonds, walnuts, and sesame seeds are commonly included for their healthy fats and protein content.  Nuts and seeds are excellent sources of healthy fats, including monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and overall well-being, and they also provide a source of plant-based protein, making them an important part of vegetarian and vegan diets. 

Dairy: When consumed in moderation and with mindfulness, dairy products like milk, ghee (clarified butter), and yoghurt can be included for their nourishing qualities. When dairy products are sourced from ethically treated animals and consumed in a balanced and moderate manner, they align with the yogic principles of purity and balance.

Herbs and Spices: The use of herbs and spices like turmeric, ginger, and basil is prevalent in the yogic diet. They are believed to have medicinal properties and enhance digestion. Herbs and spices add a burst of flavour, aroma, and depth to dishes, making meals more enjoyable and satisfying. This sensory experience enhances the practice of mindful eating.

Water: Staying hydrated is crucial in the yogic diet. Pure water and herbal teas are preferred over sugary or artificially flavoured beverages. Adequate water intake is necessary for maintaining proper hydration, which is essential for overall bodily functions, including digestion, circulation, and temperature regulation.

Benefits of the Yogic Diet

The yogic diet offers a range of physical, mental, and spiritual benefits:

Physical Well-being: It supports overall health by providing essential nutrients and promoting digestion and elimination.

Mental Clarity: Sattvic foods are believed to calm the mind and improve mental clarity, making it easier to focus and meditate.

Increased Energy: A diet rich in sattvic foods can boost vitality and energy levels, helping you stay active and alert.

Spiritual Growth: By embracing the yogic diet, individuals can create an environment of purity and balance, facilitating spiritual growth and self-awareness.

The “Eat Like a Yogi” Challenge

If you’re interested in incorporating yogic principles into your diet, you can start with a simple “Eat Like a Yogi” challenge. 

Begin by gradually increasing your intake of sattvic foods, reducing or eliminating processed and unhealthy items, and paying more attention to the source and quality of your food. Mindful eating and moderation are key aspects of this challenge, promoting better health and harmony.

The yogic diet is a powerful tool to align your eating habits with your yoga practice, fostering physical, mental, and spiritual well-being. Embracing a diet that embodies the principles of purity, non-violence, and moderation can have a profound impact on your overall health and consciousness. 

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