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Ahara vidhi (view source)

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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.

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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.

==Terminologies==

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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> 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.

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==Classification of food==

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== Classification of food ==

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

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

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The light to digest substances have a predominance of the qualities of vayu and agni mahabhuta. Therefore, the light food-articles are stimulants of agni owing to their innate quality, and are said to be less harmful even if they are eaten to a surfeit.

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The light to digest substances have a predominance of the qualities of vayu and [[agni]] mahabhuta. Therefore, the light food-articles are stimulants of [[agni]] owing to their innate quality, and are said to be less harmful even if they are eaten to a surfeit.

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The heavy to digest substances have predominant qualities of prithvi and jala mahabhuta. They do not stimulate agni due to their properties. Thus, they can cause harm if taken in excess quantity. Strong digestive strength achieved by physical exercise is needed to digest them.

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The heavy to digest substances have predominant qualities of prithvi and jala mahabhuta. They do not stimulate [[agni]] due to their properties. Thus, they can cause harm if taken in excess quantity. Strong digestive strength achieved by physical exercise is needed to digest them.

'''Examples of light to digest foods:'''

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Preparations of flour (pastry), sugar-cane juice and sugar preparations, milk and milk preparations, sesame (tila, Sesamum indicum), black gram (masha, Vigna mungo), flesh of aquatic animals, marshy land animals are inherently heavy to digest foods. [Cha.Sa.[[Sutra Sthana]]5/5]

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===II. According to sources of food===

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=== II. According to sources of food===

All the food and beverages are categorized under twelve classes according to their source and form.

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#Lickables (leedha)

#Masticables (khadita)

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These stimulate the digestion and metabolic process (agni). [Cha.Sa.[[Sutra Sthana]]28/3]

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These stimulate the digestion and metabolic process ([[agni]]). [Cha.Sa.[[Sutra Sthana]]28/3]

=== IV. According to effects of food===

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===Proper quantity of food===

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One must take food in proper quantity. The quantity of food is person specific and depends on the strength of his/her agni (digestive power). The proper quantity of food is digested in due time without disturbing the equilibrium. [Cha.Sa.Sa.Sutra Sthana 5/3-4]

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One must take food in proper quantity. The quantity of food is person specific and depends on the strength of his/her [[agni]] (digestive power). The proper quantity of food is digested in due time without disturbing the equilibrium. [Cha.Sa.Sa.Sutra Sthana 5/3-4]

Dietary guidelines advise to take food according to energy requirement based upon age, gender, physiological conditions like pregnancy, lactation and level of physical activity. The goal is to maintain ideal body weight and optimal nutrition status. <ref> Dietary guidelines by National Institute of Nutrition Second Edition 2011 available from https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf accessed on 14/07/2020 </ref>

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===Proportion of heavy and light to digest food===

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====Proportion of heavy and light to digest food====

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The right quantity always depends upon the substance itself. Based on the food-article itself, it is advised that heavy to digest articles should be taken up to one third to one half of the saturation point (of capacity of stomach); The remaining proportion shall be filled with light to digest food. Neither heavy to digest not light ones should be taken in surfeit in order to maintain the strength of [[agni]]. [Cha.Sa.[[Sutra Sthana]]5/7]

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The right quantity always depends upon the substance itself. Based on the food-article itself, it is advised that heavy to digest articles should be taken up to one third to one half of the saturation point (of capacity of stomach); The remaining proportion shall be filled with light to digest food. Neither heavy to digest not light ones should be taken in surfeit in order to maintain the strength of [[[[agni]]]]. [Cha.Sa.[[Sutra Sthana]]5/7]

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===Eating variety of food (sarva graha) or single substance (parigraha) ===

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====Eating variety of food (sarva graha) or single substance (parigraha) ====

The healthy eating pattern includes taking all types of foods together (sarva graha) and not a particular substance (parigraha) at one time. This affects the digestion and metabolism of food. [Cha.Sa.[[Vimana Sthana]]1/22.4] For example, eating a dish containing all food items like roti, curry, dal, rice together has a different effect than eating only rice at one time. This also affects the overall nutrition status.

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===Three divisions of stomach===

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====Three divisions of stomach====

The total capacity of stomach can be divided in three functional parts for deciding the proper quantity of diet. One part of solid, one for liquids and third part can be left empty for movement of dosha. Therefore, one shall fill stomach up to maximum of two third of its capacity with equal proportionate ingestion of solid foods and liquid beverages. This preserves health and prevents diseases. [Cha.Sa.[[Vimana Sthana]]2/3]

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===Assessment of proper quantity of food===

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====Assessment of proper quantity of food====

* The assessment of proper quantity of food can be done by observing following signs after consumption of food:

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* Enhancement of strength, complexion, and nourishment of tissues. [Cha.Sa.[[Vimana Sthana]]2/6]

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==== Symptoms of taking less or insufficient quantity of food====

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===== Symptoms of taking less or insufficient quantity of food=====

* Reduction in strength, complexion and nourishment of body tissues,

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* Susceptibility to disorders of vata

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==== Signs of taking excess quantity of food====

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===== Signs of taking excess quantity of food=====

* Sudden aggravation of all three dosha in abdomen

* Either obstruction of all the movements in the abdomen (sluggish bowel)

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* Aggravation of Kapha causes vomiting, anorexia, indigestion, fever with cold, laziness and heaviness in the body. [ Cha.Sa.[[Vimana Sthana]]2/7]

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====Benefits of proper quantity diet====

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==== Benefits of proper quantity diet ====

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The food taken in right quantity certainly provides strength, complexion, happiness and longevity to the person; without disturbing the normalcy. [Cha.Sa.[[Sutra Sthana]]5/8] It maintains equilibrium of dosha, normal digestion and metabolism (agni), easily passes down through the bowels, and gets digested without discomfort. [Cha.Sa.[[Vimana Sthana]]1/25.3]

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The food taken in right quantity certainly provides strength, complexion, happiness and longevity to the person; without disturbing the normalcy. [Cha.Sa.[[Sutra Sthana]]5/8] It maintains equilibrium of dosha, normal digestion and metabolism ([[agni]]), easily passes down through the bowels, and gets digested without discomfort. [Cha.Sa.[[Vimana Sthana]]1/25.3]

If food is taken in excess quantity, it leads to disorders due to overnutrition and vice versa. A large number of disorders including obesity, cardiovascular diseases including coronary artery disease and hypertension, diabetes, cerebrovascular stroke are caused due to over nutrition. Malnutrition results in Kwashiorkor/Marasmus, iron deficiency anaemia, stunting, wasting especially in children. <ref>Dietary guidelines by National Institute of Nutrition Second Edition 2011 available from https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf accessed on 14/07/2020 </ref>

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===Sequence of eating food items===

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=== Sequence of eating food items===

The food with sweet taste shall be taken in the beginning followed by those with sour and salty taste. The food with other tastes like pungent, bitter and astringent shall be taken at last. According to the source of food, fruits should be taken in the beginning followed by liquid gruel (peya). Then the variety of solid eatables (bhojya and bhakshya) can be taken. The best fruit to be taken at the beginning is Indian gooseberry (amalaka). [Su.Sa.Sutra Sthana 46/460-463]

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This sequence of taking food is based upon the status of digestive factors (agni) and post digestive effects (vipaka) of food. The sweet food items are generally heavy to digest and can be digested easily when taken at first in the presence of peak strength of digestive power (agni). The first phase of digestion after taking meals is dominated by effect of sweet taste (madhura avastha paka), followed by sour taste (amla avastha paka) and ended by pungent taste (katu avasthapaka). This sequence is applicable only in person with normal digestion capacity (agni). In case of abnormal digestion, the sequence can be changed according to the disease condition.

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This sequence of taking food is based upon the status of digestive factors ([[agni]]) and post digestive effects (vipaka) of food. The sweet food items are generally heavy to digest and can be digested easily when taken at first in the presence of peak strength of digestive power ([[agni]]). The first phase of digestion after taking meals is dominated by effect of sweet taste (madhura avastha paka), followed by sour taste (amla avastha paka) and ended by pungent taste (katu avasthapaka). This sequence is applicable only in person with normal digestion capacity ([[agni]]). In case of abnormal digestion, the sequence can be changed according to the disease condition.

The recent researches showed taste like cells in the gut. These cells play an important role in integrating physiological responses during digestion. These taste receptors also influence eating pattern. <ref> 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>1 The relation between sequence of eating food and its impact on taste receptors in gut need more studies.

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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]

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

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

One shall not suppress the natural urge of hunger for a longer duration. It leads to emaciation, weakness, change in body complexion, generalized body ache, aversion (to food) and dizziness. Such cases are treated by unctuous, hot and light (easily digestible) food is advised. [Cha.Sa.[[Sutra Sthana]]7/20]

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There are eighteen varieties of commonly observed antagonistic combinations (viruddha). Antagonistic or incompatible (viruddha) food causes impotency, blindness, erysipelas, ascites, pustules, insanity, fistula-in-ano, fainting, narcosis, tympanitis, spasm in the throat, anaemia, cellular toxins (ama visha), leukoderma, leprosy, digestive disorders, oedema, acid gastritis, fever, rhinitis, genetic disorders and even death. [Cha.Sa.[[Sutra Sthana]]26/102-103] The incompatible food can lead to psychiatric disorders like psychosis (unmada) [Cha.Sa.[[Chikitsa Sthana]]9/4] and epilepsy (apasmara) [Cha.Sa.[[Chikitsa Sthana]]10/4].

The combination of incompatible food substances in dier shall be avoided. Combination of honey and ghee in equal proportions show deleterious effect on health. A study revealed that heated honey (>140°C) mixed with ghee produces hydroxymethyl furaldehyde (HMF) which may produce deleterious effects and act as a poison in due course. <ref> Annapoorani A, Anilakumar KR, Khanum F, Murthy NA, Bawa AS. Studies on the physicochemical characteristics of heated honey, honey mixed with ghee and their food consumption pattern by rats. Ayu. 2010;31(2):141-146. doi:10.4103/0974-8520.72363</ref> Its formation has been the topic of significant study as HMF was regarded as being potentially carcinogenic to humans. <ref> Available from https://en.wikipedia.org/wiki/Hydroxymethylfurfural accessed on 02/07/2020 </ref> In another experimental study on Charles foster rats, Combination of honey and ghee in equal proportion showed significant increase in oxidative stress at cellular level. This is due to increased formation of Amadori product, dipeptidyl protease(DPP-4) activity and low incretins glucagon like peptide (GLP-1), gastric inhibitory polypeptide (GIP) activity resulting in high postprandial hyperglycemic response. <ref> Aditi P, Srivastava S, Pandey H, Tripathi YB. Toxicity profile of honey and ghee, when taken together in equal ratio. Toxicol Rep. 2020;7:624-636. Published 2020 Apr 22. doi:10.1016/j.toxrep.2020.04.002 </ref>

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Regular consumption of incompatible foods (samyoga viruddha) can induce inflammation at a molecular level. It can disturb the eicosanoid pathway creating more arachidonic acid and increased prostaglandin-2 and thromboxane. This can lead to improper function of digestive system (agni mandya), formation of undigested food and toxins (ama) and a number of metabolic disorders. <ref> Sabnis M. Viruddha Ahara : A critical view. AYU [serial online] 2012 [cited 2020 Jul 2];33:332-6. Available from: http://www.ayujournal.org/text.asp?2012/33/3/332/108817 </ref>

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Regular consumption of incompatible foods (samyoga viruddha) can induce inflammation at a molecular level. It can disturb the eicosanoid pathway creating more arachidonic acid and increased prostaglandin-2 and thromboxane. This can lead to improper function of digestive system ([[agni]] mandya), formation of undigested food and toxins (ama) and a number of metabolic disorders. <ref> Sabnis M. Viruddha Ahara : A critical view. AYU [serial online] 2012 [cited 2020 Jul 2];33:332-6. Available from: http://www.ayujournal.org/text.asp?2012/33/3/332/108817 </ref>

====4. Quantity (rashi) ====

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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]

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

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

One should eat with self-awareness i.e., knowing one’s own constitution, suitability and tastes. [Cha.Sa.[[Vimana Sthana]]1/25]

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=====Suitability of food to fundamental constitution (prakriti) of a person=====

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===== Suitability of food to fundamental constitution (prakriti) of a person =====

{| class="wikitable"

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! Sr. No. !! Fundamental constitution !! Properties of suitable food

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| 1 || Vata dominant constitution || Pacifying Taste: Sweet, Sour and Salty Potency: Hot

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| 1 || Vata dominant constitution || Pacifying Taste: Sweet, Sour and Salty

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Potency: Hot

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| 2 || Pitta dominant constitution || Pacifying Taste: Sweet, Bitter and astringent Potency: Cold

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| 2 || Pitta dominant constitution || Pacifying Taste: Sweet, Bitter and astringent

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Potency: Cold

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| 3 || Kapha dominant constitution || Pacifying Taste: Pungent, Bitter and astringent

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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>

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====Cumulative importance of eight factors====

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==== Cumulative importance of eight factors ====

The effects of these eight factors are cumulative and inter-dependent. For example, a substance of optimum quantity taken in the right season and in the right place will only produce wholesome effect. Therefore, before prescribing any food regimen, thorough understanding of these eight aspects is important to achieve wholesome effect. [Cha.Sa.[[Vimana Sthana]]1/23] All eight factors are equally important to attain beneficial effect of food. [Cha.Sa.[[Vimana Sthana]]2/4]

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===Guidelines after meals===

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=== Guidelines after meals ===

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====Taking water====

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==== Taking water ====

Water shall be taken in suitable quantity during meals and after meals. [Su.Sa.Sutra Sthana46/482]

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Drinking suitable quantity of water during meals assures proper passage of food in alimentary canal, mixing in stomach and digestion.

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====Mouth cleaning====

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==== Mouth cleaning ====

To prevent decaying of teeth and bad smell (halitosis), mouth should be thoroughly cleaned after eating. [Su.Sa.Sutra Sthana46/483]

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====Mouth freshener====

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==== Mouth freshener ====

Kapha is aggravated after taking food and produces discharge in oral cavity. One shall take mixture of areca nut (puga), cubeb (kankola), camphor (karpura), clove (lavanga) or fruits of pungent, astringent taste with betel leaf as mouth freshener. [Su.Sa.Sutra Sthana46/484-486]

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====Lifestyle====

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==== Lifestyle ====

After taking food, one should sit comfortably like a king (rajavat) till the drowsiness due to food is over. After that one should walk slowly for hundred steps and rest by lying on the left side. One shall observe those measures which soothes, nourish senses and feels good. [Su.Sa. Sutra Sthana 46/487]

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===Faulty dietary habits===

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The improper dietary habits disturb process of digestion and metabolism(agni), lead to formation of ama (undigested food and toxins) and cause severe diseases of various body systems. [Cha.Sa.[[Chikitsa Sthana]] 15/42-49]. The following dietary habits can cause severe diseases or death.

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The improper dietary habits disturb process of digestion and metabolism([[agni]]), lead to formation of ama (undigested food and toxins) and cause severe diseases of various body systems. [Cha.Sa.[[Chikitsa Sthana]] 15/42-49]. The following dietary habits can cause severe diseases or death.

* Taking of wholesome and unwholesome food together (samashana) shall be avoided.

* Taking food in excess quantity or less quantity or at improper time (vishamashana) shall be avoided.

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Ahara vidhi (view source)

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