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Ahara vidhi literally means method of taking diet. It includes diet and dietary guidelines.The concept of diet in [[Ayurveda]] has a broader view beyond ingestion of food. Unlike modern dietetics, which is restricted to concept of calorie consumption, Ayurveda recommends methods of taking food, its quality and quantity based upon individual’s capacity to digest ([[agni]]). In this article, various aspects of concept of diet in [[Ayurveda]] are discussed.

|data1 = [[Health]] / [[Ahara vidhi]] /Dietary guidelines

==Terminologies==

|label2 = Authors

|data2 = Deole Y.S.

‘Anna’ and ‘ahara’ are the two Sanskrit terms applied to denote food and diet.Anna is ingested or eaten through mouth. The term ‘ahara’ includes all substances that are taken in by humans by various routes, including sense organs and mind too.

 

 

 

 

 

‘Anna’ and ‘ahara’ are the two Sanskrit terms applied to denote food and diet. Anna is ingested or eaten through mouth. The term ‘ahara’ includes all substances that are taken in by humans by various routes, including sense organs and mind too.

    

    

Broader views of nutrition of body, mind, sense organs and soul are denoted by applying the term ‘ahara’.  The researchers observe that when food enters mouth and passes through the digestive system, it sends a multitude of interacting signals to the brain, loaded with sensory, nutritive, and other information. <ref name="brain and mind">Relationships Among the Brain, the Digestive System, and Eating Behavior: Workshop Summary. Available from https://www.ncbi.nlm.nih.gov/books/NBK279985/pdf/Bookshelf_NBK279985.pdf accessed on 06/07/2020</ref>  Thus, the digestion and metabolism is not limited to ingestion of food only;  but it is affected by how the brain and nervous system receives and processed the information too. This article describes classification of food, quantity of food, dietary guidelines and important factors influencing digestive health.  

Broader views of nutrition of body, mind, sense organs and soul are denoted by applying the term ‘ahara’.  The researchers observe that when food enters mouth and passes through the digestive system, it sends a multitude of interacting signals to the brain, loaded with sensory, nutritive, and other information. <ref name="brain and mind">Relationships Among the Brain, the Digestive System, and Eating Behavior: Workshop Summary. Available from https://www.ncbi.nlm.nih.gov/books/NBK279985/pdf/Bookshelf_NBK279985.pdf accessed on 06/07/2020</ref>  Thus, the digestion and metabolism is not limited to ingestion of food only;  but it is affected by how the brain and nervous system receives and processes the information too. This article describes classification of food, quantity of food, dietary guidelines and important factors influencing digestive health.

== Classification of food ==

== Classification of food ==

===I. According to fundamental composition of food===  

===I. According to fundamental composition of food===  

Digestion of food depends upon the innate properties of food. There are mainly two categories of food according to their effect on digestion:  

Digestion of food depends upon the innate properties of food. There are mainly two categories of food according to their effect on digestion:

#Light to digest or quickly digestible food items(laghu)  

#Light to digest or quickly digestible food items(laghu)  

#Heavy to digest or slowly digestible food items (guru)

#Heavy to digest or slowly digestible food items (guru)

#Unwholesome (apathyatama) [Cha.Sa.[[Sutra Sthana]]25/37]

#Unwholesome (apathyatama) [Cha.Sa.[[Sutra Sthana]]25/37]

The best wholesome and worst unwholesome food substances for holistic human being are listed in respective chapter. [[Yajjapurushiya adhyaya]] [Cha.Sa.[[Sutra Sthana]]

The best wholesome and worst unwholesome food substances for holistic human being are listed in respective chapter. [[Yajjah Purushiya Adhyaya]] [Cha.Sa.[[Sutra Sthana]]

25/38-40]  

25/38-40]

==General properties of food==

==General properties of food==

Salt, saturated fats, and excess sugar are disease causing. Excess consumption of animal products leads to premature ageing, increased risk of chronic diseases and higher cause of mortality. Refined carbohydrates including white rice, white bread, sugar, honey, maple syrup, agave nectar lead to overweight, diabetes, dementia, mental illness and cancer.  The fast and processed food includes chips, soda, cookies, candy, breakfast cereals, bars, French fries, burgers, pizza, white flour baked goods, and all other high-calorie, low-nutrient foods that people often eat multiple times per day. These food items contribute to obesity, diabetes, heart attacks, strokes, dementia and cancer. This has resulted in decreased longevity. The fast food, processed food, commercial baked goods, and sweets may also be linked to destruction of brain cell and a lowering of intelligence. Candy and sweetened baked goods may even stimulate the brain in an addictive fashion, which can lead to more serious illnesses. <ref name="fast food"> Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018;12(5):375-381. Published 2018 Apr 3. doi:10.1177/1559827618766483</ref>  Hence they shall be avoided.   

Salt, saturated fats, and excess sugar are disease causing. Excess consumption of animal products leads to premature ageing, increased risk of chronic diseases and higher cause of mortality. Refined carbohydrates including white rice, white bread, sugar, honey, maple syrup, agave nectar lead to overweight, diabetes, dementia, mental illness and cancer.  The fast and processed food includes chips, soda, cookies, candy, breakfast cereals, bars, French fries, burgers, pizza, white flour baked goods, and all other high-calorie, low-nutrient foods that people often eat multiple times per day. These food items contribute to obesity, diabetes, heart attacks, strokes, dementia and cancer. This has resulted in decreased longevity. The fast food, processed food, commercial baked goods, and sweets may also be linked to destruction of brain cell and a lowering of intelligence. Candy and sweetened baked goods may even stimulate the brain in an addictive fashion, which can lead to more serious illnesses. <ref name="fast food"> Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018;12(5):375-381. Published 2018 Apr 3. doi:10.1177/1559827618766483</ref>  Hence they shall be avoided.   

One should never eat food which is not sacredly prepared (achoksha), contaminated, with stone particles, grass or hair etc.. The food which causes aversion, kept overnight, foul smelling and stale shall be avoided.  The food which does not have its natural taste, hardened due to passage of time, cold, re-heated, with oozing and moisture, burnt shall not be taken. [Su.Sa.Sutra Sthana 46/476-477]   

One should never eat food which is not sacredly prepared (achoksha), contaminated, with stone particles, grass or hair etc.. The food which causes aversion, kept overnight, foul smelling and stale shall be avoided.  The food which does not have its natural taste, hardened due to passage of time, cold, re-heated, with oozing and moisture, burnt shall not be taken. [Su.Sa.Sutra Sthana 46/476-477]   

Reheated foods cause more oxidative stress through formation of aldehydes and increase the risk of degenerative illness and artherosclerotic disease. <ref> Wu SC, Yen GC. Effects of cooking oil fumes on the genotoxicity and oxidative stress in human lung carcinoma (A-549) cells. Toxicol In Vitro 2004;18:571-80. </ref>  Reheating of cooking oils like corn, soyabean, and sunflower oils produces toxin named 4-hydroxy-trans-2- nonenal (HNE). This is responsible for increased risk of cardiovascular disease, stroke, Parkinson's disease, Alzheimer's disease, Huntington's disease, various liver disorders, and cancer. <ref> Vladykovskaya E, Sithu SD, Haberzettl P, Wickramasinghe NS, Merchant ML, Hill BG, et al. Lipid peroxidation product 4-hydroxy-trans-2-nonenal causes endothelial activation by inducing endoplasmic reticulum stress. J Biol Chem 2012;87:11398-409.</ref>  Therefore reheating of food shall be avoided. On should not be habituated to consume food having a single taste, foods of inferior quality, unsuitable to human being and sour foods. [Su. Sa. Sutra Sthana 46/491]  

Reheated foods cause more oxidative stress through formation of aldehydes and increase the risk of degenerative illness and artherosclerotic disease. <ref> Wu SC, Yen GC. Effects of cooking oil fumes on the genotoxicity and oxidative stress in human lung carcinoma (A-549) cells. Toxicol In Vitro 2004;18:571-80. </ref>  Reheating of cooking oils like corn, soyabean, and sunflower oils produces toxin named 4-hydroxy-trans-2- nonenal (HNE). This is responsible for increased risk of cardiovascular disease, stroke, Parkinson's disease, Alzheimer's disease, Huntington's disease, various liver disorders, and cancer. <ref> Vladykovskaya E, Sithu SD, Haberzettl P, Wickramasinghe NS, Merchant ML, Hill BG, et al. Lipid peroxidation product 4-hydroxy-trans-2-nonenal causes endothelial activation by inducing endoplasmic reticulum stress. J Biol Chem 2012;87:11398-409.</ref>  Therefore reheating of food shall be avoided. One should not be habituated to consume food having a single taste, foods of inferior quality, unsuitable to human being and sour foods. [Su. Sa. Sutra Sthana 46/491]

=== The suppression of urge of hunger and its treatment===  

=== The suppression of urge of hunger and its treatment===  

These eight specific factors are as described below:  

These eight specific factors are as described below:  

====1. Nature of food (prakriti) ====  

====1. Nature of food ([[prakriti]]) ====  

The natural properties of food like heavy or light to digest etc. shall be considered and appropriately combined as discussed earlier. [Cha.Sa.[[Vimana Sthana]] 1/22.1]

The natural properties of food like heavy or light to digest etc. shall be considered and appropriately combined as discussed earlier. [Cha.Sa.[[Vimana Sthana]] 1/22.1]

====5. Geographical origin of food (desha) ====

====5. Geographical origin of food (desha) ====

The local food grown in that particular geographical region is suitable for people living in that habitat. [22.5] The geographic region or habitat of that food substance and population shall be considered. Diversity in traditional health foods is observed in various regions based upon the climate, culture, and cropping practices of that particular region. Certain foods become more popular according to the health condition of a population. <ref> Preetam Sarkar,  Lohith Kumar DH, Chanda Dhumal, Shubham Subrot Panigrahi, Ruplal Choudhary.Traditional and ayurvedic foods of Indian origin. Journal of Ethnic Foods;2015; 2 (3).p 97-109. ISSN 2352-6181, https://doi.org/10.1016/j.jef.2015.08.003.(http://www.sciencedirect.com/science/article/pii/S2352618115000438)</ref>

The local food grown in that particular geographical region is suitable for people living in that habitat. [Cha. Sa. [[Vimana Sthana]] 1/22.5] The geographic region or habitat of that food substance and population shall be considered. Diversity in traditional health foods is observed in various regions based upon the climate, culture, and cropping practices of that particular region. Certain foods become more popular according to the health condition of a population. <ref> Preetam Sarkar,  Lohith Kumar DH, Chanda Dhumal, Shubham Subrot Panigrahi, Ruplal Choudhary.Traditional and ayurvedic foods of Indian origin. Journal of Ethnic Foods;2015; 2 (3).p 97-109. ISSN 2352-6181, https://doi.org/10.1016/j.jef.2015.08.003.(http://www.sciencedirect.com/science/article/pii/S2352618115000438)</ref>

 

====6. Season or time (kala) ====

====6. Season or time (kala) ====

One should eat only when the previous meal is digested. If one eats before earlier meal is digested, mixing with undigested food quickly aggravates all dosha. Eating after digestion of previous meals is important to maintain equilibrium of dosha, normal digestion and metabolism and appetite. It helps in cleansing of body channels, pure eructation, normal functioning of heart, normal natural urges to expel body wastes and prevent obstruction to their passage. Thus, it enhances longevity by maintaining quality of dhatu (body components). [Cha.Sa.[[Vimana Sthana]] 1/25.4]

One should eat only when the previous meal is digested. If one eats before earlier meal is digested, mixing with undigested food quickly aggravates all dosha. Eating after digestion of previous meals is important to maintain equilibrium of dosha, normal digestion and metabolism and appetite. It helps in cleansing of body channels, pure eructation, normal functioning of heart, normal natural urges to expel body wastes and prevent obstruction to their passage. Thus, it enhances longevity by maintaining quality of dhatu (body components). [Cha.Sa.[[Vimana Sthana]] 1/25.4]

There are two phases of digestive cycle: anabolic and catabolic. The first phase of digestion includes eating and digestion. Catabolic phase starts when the digestion is ceased.  In the anabolic phase, body stores glycogen, fats and wastes. In catabolic phase, the body effectively detoxifies itself and enhance cellular repair.  At this time, the liver and kidney remove harmful metabolic products like aldehydes, advanced glycation end-products (AGEs) and toxic metabolites. One should eat when the true hunger is felt. It is a mild sensation felt in throat and base of neck. It heightens taste sensitivity and ensures pleasurable eating. The true hunger is felt after completing the catabolic phase of digestion. <ref name= "fast food"/>  

There are two phases of digestive cycle: anabolic and catabolic. The first phase of digestion includes eating and digestion. Catabolic phase starts when the digestion is ceased.  In the anabolic phase, body stores glycogen, fats and wastes. In catabolic phase, the body effectively detoxifies itself and enhance cellular repair.  At this time, the liver and kidney remove harmful metabolic products like aldehydes, advanced glycation end-products (AGEs) and toxic metabolites. One should eat when the true hunger is felt. It is a mild sensation felt in throat and base of neck. It heightens taste sensitivity and ensures pleasurable eating. The true hunger is felt after completing the catabolic phase of digestion. <ref name= "fast food"/>

 

A review of researches showed that kalabhojana i.e. eating at scheduled time can produce long term beneficial effect on human health. Timely eating also reduces risk and prevents many metabolic disorders. The researchers also depicted advantages of kalabhojana over time restricted feeding.<ref> Neha Pandey Prakash et.al. Prevention of metabolic risks by Kalabhojanam strategy of Ayurveda.Annals of Ayurvedic Medicine 2020; 9(2):116-129 </ref>

====7. Rules of taking food (upayoga samstha) ====

====7. Rules of taking food (upayoga samstha) ====

====8. User (upayokta) ====

====8. User (upayokta) ====

Suitability of food to the user shall be considered. The adaptation or habituation developed by practice (oka satmya) also depend upon suitability to the user. [Cha.Sa.[[Vimana Sthana]]1/22.8] The unsuitable food includes that which is disliked by the consumer and  which causes constipation, burning sensation. It can lead to formation of ama (undigested food and toxins). [Cha.Sa.[[Vimana Sthana]] 2/8]

Suitability of food ([[satmya]]) to the user shall be considered. The adaptation or habituation developed by practice ([[oka satmya]]) also depend upon suitability to the user. [Cha.Sa.[[Vimana Sthana]]1/22.8] The unsuitable food includes that which is disliked by the consumer and  which causes constipation, burning sensation. It can lead to formation of ama (undigested food and toxins). [Cha.Sa.[[Vimana Sthana]] 2/8]

===== Eating with self-awareness =====  

===== Eating with self-awareness =====  

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An intuitive eating pattern includes food choices based on hunger, satisfaction and pleasure of eating. <ref> Available from https://benourished.org/intuitive-eating/ accessed on 06/07/2020 </ref>

An intuitive eating pattern includes food choices based on hunger, satisfaction and pleasure of eating. <ref> Available from https://benourished.org/intuitive-eating/ accessed on 06/07/2020 </ref>

=== Cumulative importance of eight factors ===  

=== Cumulative importance of eight factors ===  

==Importance of food==  

==Importance of food==  

Food is most essential for sustenance of life (vrittikara). [Cha.Sa. [[Sutra Sthana]] 25/40] The body is constituted and nourished by food. [Cha.Sa. [[Sutra Sthana]] 28/41] The origin of life and diseases is food. Wholesome and unwholesome food articles are responsible for happiness and sorrow respectively. Food decides whether the body can or cannot sustain the diseases of body and mind. [Cha.Sa. [[Sutra Sthana]]  

Food is most essential for sustenance of life (vrittikara). [Cha.Sa. [[Sutra Sthana]] 25/40] The body is constituted and nourished by food. [Cha.Sa. [[Sutra Sthana]] 28/41] The origin of life and diseases is food. Wholesome and unwholesome food articles are responsible for happiness and sorrow respectively. Food decides whether the body can or cannot sustain the diseases of body and mind. [Cha.Sa. [[Sutra Sthana]] 28/47-48]

28/47-48]

The ingested food after proper digestion and metabolism nourishes the tissues, results in plumpness, strength, complexion, health and longevity. The tissues are sustained by getting fed by various nourishing factors (poshaka dhatus). [Cha.Sa. [[Sutra Sthana]] 28/3]

The ingested food after proper digestion and metabolism nourishes the tissues, results in plumpness, strength, complexion, health and longevity. The tissues are sustained by getting fed by various nourishing factors (poshaka dhatus). [Cha.Sa. [[Sutra Sthana]] 28/3]

Individuals, who are excessively obese, emaciated, whose muscles, blood, bones are depleted, who are physically very weak, who are habituated to consuming unwholesome food, who take in inadequate quantities of food, and who have very weak mind cannot withstand diseases. Contrary to this, individuals having opposite qualities to the ones mentioned above are capable of resisting diseases. Thus, unwholesome diet, dosha, and body constitution factors produce diseases of mild, severe, acute and chronic nature. [Cha.Sa.[[Sutra Sthana]] 28/7]

Individuals, who are excessively obese, emaciated, whose muscles, blood, bones are depleted, who are physically very weak, who are habituated to consuming unwholesome food, who take in inadequate quantities of food, and who have very weak mind cannot withstand diseases. Contrary to this, individuals having opposite qualities to the ones mentioned above are capable of resisting diseases. Thus, unwholesome diet, dosha, and body constitution factors produce diseases of mild, severe, acute and chronic nature. [Cha.Sa.[[Sutra Sthana]] 28/7]

===Abbreviations ===

===Abbreviations ===

Cha. = Charak, Su. = Sushruta,  Sa.= Samhita, A.Hr. = Ashtanga Hridaya  

Cha. = Charak, Su. = Sushruta,  Sa.= Samhita, A.Hr. = Ashtanga Hridaya  

===References===

==Related chapters==

 

 

 

== References ==

 

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