Ayurveda Quick-Reference Guide

Dosha One

Vata

Air & Space — Movement, Creativity, Change

When out of balance: anxiety, scattered thinking, insomnia, dry skin, constipation, cold hands and feet

Supportive Herbs

• Ashwagandha — grounds and calms the nervous system; reduces cortisol
• Shatavari — deeply nourishing and hydrating; supports body tissues
• Triphala — gentle digestive support; classic three-fruit Ayurvedic formula

Supportive Foods

• Warm, cooked, moist foods — soups, stews, porridge
• Root vegetables: sweet potato, carrots, beets
• Cooked grains: oatmeal, rice, quinoa
• Ripe sweet fruits: bananas, mangoes, dates, figs
• Ghee, sesame oil, warm milk
• Avoid: raw salads, cold drinks, dry or very light foods

Dosha Two

Pitta

Fire & Water — Transformation, Intelligence, Drive

When out of balance: irritability, acid reflux, skin rashes, overheating, perfectionism, burnout

Supportive Herbs

• Shatavari — cooling and calming; softens excess fire
• Brahmi (Bacopa) — sharpens mental clarity without overstimulation
• Amalaki — Indian gooseberry; rich in Vitamin C; deeply cooling

Supportive Foods

• Cool, sweet, and mildly bitter foods
• Vegetables: cucumber, zucchini, leafy greens, broccoli
• Fruits: pears, melons, grapes, sweet apples, coconut
• Cooling drinks: coconut water, fresh mint tea, cool (not iced) water
• Modest amounts of dairy: milk, ghee, mild cheeses
• Avoid: spicy foods, sour foods, alcohol, red meat, excessive salt

Dosha Three

Kapha

Earth & Water — Stability, Strength, Love

When out of balance: heaviness, congestion, fatigue, weight gain, sluggish digestion, resistance to change

Supportive Herbs

• Trikatu — warming blend of ginger, black pepper & long pepper; kindles digestion
• Tulsi (Holy Basil) — uplifting, clarifying, and gently stimulating
• Guggulu — supports metabolism, circulation, and healthy weight

Supportive Foods

• Light, warm, and gently spicy foods
• Vegetables: leafy greens, broccoli, cauliflower, asparagus, spinach
• Legumes: lentils, chickpeas, black beans
• Light fruits: apples, pears, berries, pomegranate
• Warming spices: ginger, turmeric, cinnamon, black pepper, cumin
• Avoid: heavy, oily, or sweet foods; excess dairy; wheat; cold or iced foods

Quick Finder

What Is My Dosha?

Ask yourself: which of these tendencies do I lean toward most naturally?

• Vata: creative, quick-thinking, light build, variable appetite and energy, loves change and movement, feels cold easily, sleep tends to be light or irregular
• Pitta: sharp, focused, organized, driven, warm body temperature, strong digestion, passionate and competitive, skin tends toward sensitivity
• Kapha: steady, calm, patient, nurturing, heavier build, strong endurance, excellent memory, slow to start but consistent, tends to hold on to weight and feelings

This is a glimpse, not a diagnosis. For a full assessment, consult a trained Ayurvedic practitioner.