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{{short description|Diet based on foods in  yogic and ayurvedic literature}}
{{more citations needed|date=May 2019}}
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{{Hinduism}}

A '''sattvic diet''' is a type of [[plant-based diet]] within [[Ayurveda]]<ref>{{Cite web|url=https://timesofindia.indiatimes.com/life-style/food-news/discovering-the-amazing-benefits-of-sattvic-food/articleshow/105968443.cms|title=Discovering the amazing benefits of sattvic food|date=December 14, 2023|via=The Economic Times - The Times of India}}</ref> where food is divided into what is defined as three [[Yoga|yogic]] qualities ([[Guṇa|guna]]) known as [[sattva]].<ref name="srosen" /> In this system of dietary classification, foods that decrease the energy of the body are considered ''[[Tamas (philosophy)|tamasic]]'', while those that increase the energy of the body are considered ''[[rajas]]ic''. A sattvic diet is sometimes referred to as a '''yogic diet''' in modern literature.

A ''sattvic'' diet shares the qualities of sattva, some of which include "pure, essential, natural, vital, energy-containing, clean, conscious, true, honest, wise".<ref name=sgerson/><ref name=bpd/> A sattvic diet can also exemplify ''[[ahimsa]]'', the principle of not causing harm to other living beings. This is one reason yogis often follow a vegetarian diet.<ref>{{cite web|url=https://www.britannica.com/topic/ahimsa|title=Ahimsa - religious doctrine|website=Encyclopedia Britannica|access-date=12 March 2019}}</ref>

A sattvic diet is a regimen that places emphasis on seasonal foods, fruits if one has no sugar problems, nuts, [[Seed|seeds]], [[Oil|oils]], ripe vegetables, [[Legume|legumes]], [[Whole grain|whole grains]], and non-meat based [[Protein|proteins]]. Dairy products are recommended when the cow is fed and milked appropriately.<ref name=pturner />

In ancient and medieval era Yoga literature, the concept discussed is ''[[Mitahara]]'', which literally means "moderation in eating".<ref name=pturner>Paul Turner (2013), FOOD YOGA – Nourishing Body, Mind & Soul, 2nd Edition, {{ISBN|978-0-9850451-1-1}}</ref><ref>Mitihara, in What is Hinduism? (Ed: Hinduism Today Magazine, 2007), Himalayan Academy, Hawaii, {{ISBN|978-1-934145-00-5}}, page 340</ref> A sattvic diet is one type of treatment recommended in ayurvedic literature.<ref name="sgerson">Scott Gerson (2002), The Ayurvedic Guide to Diet, {{ISBN|978-0-910261-29-6}}, Chapter 8: The Sattvic Diet, pages 107-132</ref>

== Etymology ==
''Sattvic'' is derived from {{Transliteration|sa|sattva}} ({{Lang|sa|सत्त्व}}) which is a [[Sanskrit]] word.{{cn|date=December 2024}} ''Sattva'' is a complex concept in [[Indian philosophy]], used in many contexts, and it means one that is "pure, essence, nature, vital, energy, clean, conscious, strong, courage, true, honest, wise, rudiment of life".<ref>[http://www.sanskrit-lexicon.uni-koeln.de/scans/MWScan/tamil/index.html sattva] Monier Williams' Sanskrit-English Dictionary, Cologne Digital Sanskrit Lexicon, Germany</ref>{{Better source needed|date=May 2019}}

''Sattva'' is one of three ''gunas'' (quality, peculiarity, tendency, attribute, property). The other two qualities are considered to be ''[[rajas]]'' (agitated, passionate, moving, emotional, trendy) and ''tamas'' (dark, destructive, spoiled, ignorant, stale, inertia, unripe, unnatural, weak, unclean). The concept that contrasts with and is opposed to ''sattva'' is [[tamas (philosophy)|Tamas]].<ref>Edward Craig (2009), Routledge Encyclopedia of Philosophy, Routledge, page 463</ref><ref>James G. Lochtefeld, Guna, in The Illustrated Encyclopedia of Hinduism: A-M, Vol. 1, Rosen Publishing, {{ISBN|978-0-8239-3179-8}}, page 265</ref>

A sattvic diet is thus meant to include food and eating habit that is "pure, essential, natural, vital, energy-giving, clean, conscious, true, honest, wise".<ref name=srosen /><ref name=sgerson /><ref name=bpd />

== Ancient literature ==
{{Main|Mitahara}}
Eating agreeable (sattvic) food and eating in moderation have been emphasized throughout ancient Indian literature. For example, the c. 5th-century [[Tamil language|Tamil]] poet-philosopher [[Valluvar]] insists this in the 95th chapter of his work, the [[Tirukkural]]. He hints, "Assured of digestion and truly hungry, eat with care agreeable food" (verse 944) and "Agreeable food in moderation ensures absence of pain" (verse 945).<ref name="Sundaram_Kural">{{cite book | last = Sundaram | first = P. S. | title = Tiruvalluvar Kural| publisher = Penguin | date = 1990 | location = Gurgaon | pages = 115 | isbn = 978-0-14-400009-8}}</ref><ref>{{cite web | url = https://integralyogamagazine.org/russell-simmons-on-his-vegan-diet-obama-and-yoga/ | title = Russell Simmons on his vegan diet, Obama and Yoga | last = | first = | date = n.d. | website = Integral Yoga Magazine | access-date = 23 August 2021 | quote = }}</ref>

[[Yoga]] includes recommendations on eating habits. Both the [[Shandilya Upanishad|Śāṇḍilya Upanishad]]{{Hairspace}}<ref name="KN Aiyar 1914 pages 173-176">KN Aiyar (1914), Thirty Minor Upanishads, Kessinger Publishing, {{ISBN|978-1-164-02641-9}}, Chapter 22, pages 173-176</ref> and [[Hatha Yoga Pradipika|Svātmārāma]], an Indian yogi who lived during the 15th century CE,<ref name=":0">{{Cite book|title=The Hatha Yoga Pradipika (Translated).|last=Svatmarama.|date=2002|publisher=BookBaby|others=Akers, Brian Dana.|isbn=9780989996648|location=Cork|oclc=897647792}}</ref>{{Rp|Introduction}}<ref>{{cite book|last1=Lorenzen|first1=David|title=The Kāpālikas and Kālāmukhas|date=1972|publisher=University of California Press|isbn=978-0-520-01842-6|pages=[https://archive.org/details/kapalikaskalamuk0000lore/page/186 186–190]|url=https://archive.org/details/kapalikaskalamuk0000lore/page/186}}</ref><ref>{{cite book |title=Merging with Śiva: Hinduism's contemporary metaphysics |last= Subramuniya |publisher= Himalayan Academy Publications|year= 2003|isbn=  978-0-945497-99-8 |page=155 |url=https://books.google.com/books?id=JupkNVxfwHgC |access-date=6 April 2009}}</ref> state that ''[[Mitahara]]'' (eating in moderation) is an important part of yoga practice. It is one of the [[Yamas]] (virtuous self restraints).<ref name=":0" />{{Rp|verse 1.58–63, pages 19–21}} These texts, while discussing yoga diet, however, make no mention of 'sattvic' diet.{{cn|date=June 2025}}

In Yoga diet context, the virtue of ''Mitahara'' is one where the yogi is aware of the quantity and quality of food and drinks he or she consumes, takes neither too much nor too little, and suits it to one's health condition and needs.<ref name=bpd>{{Cite journal|pages=147–153|pmc=3331325|year=1990|last1=Desai|first1=B. P.|title=Place of Nutrition in Yoga|journal=Ancient Science of Life|volume=9|issue=3|pmid=22557690}}</ref><ref name=pturner />

The application of sattva and tamas concepts to food is a later and relatively new extension to the ''Mitahara'' virtue in Yoga literature. Verses 1.57 through 1.63 of [[Hatha Yoga Pradipika]]<ref name=":0" />{{Rp|verse 1.58–63, pages 19–21}} suggest that taste cravings should not drive one's eating habits; rather, the best diet is one that is tasty, nutritious and likable, as well as sufficient to meet the needs of one's body.<ref name=ksj /> It recommends that one must "eat only when one feels hungry" and "neither overeat nor eat to completely fill the capacity of one’s stomach; rather leave a quarter portion empty and fill three quarters with quality food and fresh water".<ref name=ksj>KS Joshi, Speaking of Yoga and Nature-Cure Therapy, Sterling Publishers, {{ISBN|978-1-84557-045-3}}, page 65-66</ref> The Hathayoga Pradipika suggests ‘‘mitahara’’ regimen of a yogi avoids foods with excessive amounts of sour, salt, bitterness, oil, spice burn, unripe vegetables, fermented foods or alcohol.<ref name=":0" />{{Rp|Verses 1.59 to 1.61}} The practice of ''Mitahara'', in Hathayoga Pradipika, includes avoiding stale, impure and [[Tamas (philosophy)|tamasic]] foods, and consuming moderate amounts of fresh, vital and [[Sattva|sattvic]] foods.<ref name=srosen>Steven Rosen (2011), Food for the Soul: Vegetarianism and Yoga Traditions, Praeger, {{ISBN|978-0-313-39703-5}}, pages 25-29</ref>

== Sattvic foods ==
{{More citations needed section|date=May 2023}}
According to [[ayurveda]], sattvic, rajasic, and tamasic foods consist of some combination of any of the five basic elements: prithvi (earth), jala (water), teja (fire), vayu (air), and akash (ether).<ref name="rastogi2014" />

=== Nuts and seeds ===
Nuts that may be considered a part of a sattvic diet include raw organic almonds, cashews, and pistachios. Seeds that may be considered a part of a sattvic diet include sunflower and pumpkin seeds.<ref>{{Cite web |date=2020-12-17 |title=6 Sattvic Foods to Make Your Diet More Yogic • Yoga Basics |url=https://www.yogabasics.com/explore/yogic-lifestyle/yogic-diet/sattvic-foods/ |access-date=2023-08-24 |language=en-US}}</ref>

=== Fruit ===
Fruits that are fresh and organic are considered sattvic. Fresh fruits are preferred to frozen or preserved in a sattvic diet.<ref>{{Cite web |date=2020-12-17 |title=6 Sattvic Foods to Make Your Diet More Yogic • Yoga Basics |url=https://www.yogabasics.com/explore/yogic-lifestyle/yogic-diet/sattvic-foods/ |access-date=2023-08-26 |language=en-US}}</ref>

=== Dairy ===
Dairy products like yogurt and cheese ([[paneer]]) must be made that day, from milk obtained that day. Butter must be fresh daily as well, and raw; but ghee ([[clarified butter]]) can be aged forever, and is great for cooking. Freshness is key with dairy. Milk should be freshly milked from a cow. Milk that is not consumed fresh can be refrigerated for one to two days in its raw state, but must be brought to a boil before drinking, and drunk while still hot/warm.{{Citation needed|date=March 2024}}

=== Vegetables ===
Most mild [[vegetables]] are considered sattvic. Pungent vegetables [[leek]], [[garlic]] and [[onion]] (tamasic) are excluded, including [[mushrooms]], as all [[fungi]] are also considered tamasic. Some consider tomatoes, peppers, and aubergines as sattvic, but most consider the ''[[Allium]]'' family (garlic, onion, leeks, shallots), as well as fungus (yeasts, molds, and mushrooms) as not sattvic.{{Citation needed|date=March 2024}}

=== Whole grains ===
[[Whole grain]]s provide nourishment. Some include organic [[rice]], [[whole wheat]], [[spelt]], [[oatmeal]] and [[barley]]. Sometimes the grains are lightly roasted before cooking to remove some of their heavy quality. Yeasted breads are not recommended, unless toasted. Wheat and other grains can be sprouted before cooking as well.{{Citation needed|date=March 2024}}

=== Legumes ===
[[Mung bean]]s, [[lentils]], yellow [[split pea]]s, [[chickpea]]s, [[aduki]] beans, [[common bean]]s and bean [[sprouting|sprouts]] are considered sattvic if well prepared. In general, the smaller the bean, the easier to digest.{{Citation needed|date=March 2024}}

=== Sweeteners ===
Most yogis use raw [[honey]] (often in combination with dairy), [[jaggery]], or [[raw sugar]] (not refined). Palm jaggery and coconut palm sugar are other choices. Others use alternative sweeteners, such as stevia or stevia leaf. In some traditions, sugar and/or honey are excluded from the diet, along with all other sweeteners.{{Citation needed|date=March 2024}}

=== Spices ===
Sattvic spices are herbs/leaves, including [[basil]] and [[coriander]].{{Citation needed|date=March 2024}}

All other spices are considered either rajasic or tamasic. However, over time, certain Hindu sects have tried to classify a few spices as Sattvic.{{Citation needed|date=March 2024}}

Spices in the new sattvic list may include [[cardamom]] (yealakaai in Tamil, Elaichi in Hindi), [[cinnamon]] (Ilavangapattai in Tamil, Dalchini in Hindi), [[cumin]] (seeragam in Tamil, Jeera in Hindi), [[fennel]] (soambu in Tamil, Saunf in Hindi), [[fenugreek]] (venthaiyam in Tamil, Methi in Hindi), [[black pepper]] (''Piper nigrum'') also known as 'Kali mirch' in Hindi, fresh [[ginger]] (ingi in Tamil, Adrak in Hindi) and [[turmeric]] (Manjai in Tamil, Haldi in Hindi).

Rajasic spices like [[Capsicum|red pepper]] (kudaimilagai in Tamil, 'Shimla mirch' in Hindi) are normally excluded, but are sometimes used in small amounts, both to clear channels blocked by mucus and to counter tamas.{{Citation needed|date=March 2024}}

=== Sattvic herbs ===
Other [[herb]]s are used to directly support sattva in the mind and in [[meditation]]. These include [[ashwagandha]], [[bacopa]], [[Acorus calamus|calamus]], [[gotu kola]], [[ginkgo]], jatamansi, purnarnava, [[shatavari]], [[saffron]], shankhapushpi, [[tulsi]] and [[rose]].{{Citation needed|date=March 2024}}

{{anchor|Rajasic}}

== Rajasic (stimulant) foods ==
'''Rajas food''' is defined as food that is spicy, hot, fried, or acidic. Raja food could lead to sadness, misery, or ailment. Junk food or preserved foods are often categorized as rajasik.<ref>{{Cite book |last=Rastogi |first=Sanjeev |title=Ayurvedic Science of Food and Nutrition |publisher=Springer |year=2014 |isbn=978-1-4614-9627-4 |pages=12, 22}}</ref>  

{{anchor|Tamasic}}

== Tamasic (sedative) foods ==
{{More citations needed section|date=March 2010}}
'''Sedative foods''', also called '''static foods''', or '''[[tamas (philosophy)|tamasic]] foods''', are foods whose consumption, according to [[Yoga]], are harmful to both mind and body. Harm to mind includes anything that will lead to a duller, less refined state of consciousness. Bodily harm includes any foods that will cause detrimental stress to any physical organ, directly or indirectly (via any physical imbalance).{{Citation needed|date=November 2012}}

Such foods sometimes include: [[meat]], [[fish]], eggs, [[onion]], [[garlic]], [[scallion]], [[leek]], [[chive]], [[mushroom]], [[alcoholic beverage]], [[durian]] (fruit), [[blue cheese]], [[opium]], and stale food. Food that has remained for more than [[Hindu units of time#Tropical metrics|three hours (i.e., one yām)]], is according some commentators on chapter 17 of the [[Bhagavad Gita]], in the tamasic mode.<ref>{{Cite web|url=https://www.holy-bhagavad-gita.org/chapter/17/verse/10|title=BG 17.10: Chapter 17, Verse 10 – Bhagavad Gita, The Song of God – Swami Mukundananda|first=Swami|last=Mukundananda|website=www.holy-bhagavad-gita.org}}</ref>

==Incompatible foods==
'''Incompatible foods''' (viruddha)<ref name="connecting">Verotta, Luisella; Macchi, Maria Pia; Venkatasubramanian, Padma (2015).''[https://books.google.com/books?id=ZTGsCQAAQBAJ Connecting Indian Wisdom and Western Science: Plant Usage for Nutrition and Health]''. CRC Press, Boca Raton, USA. {{ISBN|1482299763}}. pp. 25-26.</ref> are considered to be a cause of many diseases.<ref name="rastogi2014">Rastogi, Sanjeev (2014). ''[https://books.google.com/books?id=AVq-BAAAQBAJ Ayurvedic Science of Food and Nutrition]''. Springer Science & Business Media. {{ISBN|1461496284}}. pp.16, 31-32.</ref> In the ''[[Charaka Samhita]]'', a list of food combinations considered incompatible in the sattvic system is given.<ref name="rastogi2014"/> P.V. Sharma states that such incompatibilities may not have influence on a person who is strong, exercises sufficiently, and has a good digestive system.<ref name="connecting" />

Examples of combinations that are considered incompatible include:

* Salt or anything containing salt with milk (traditionally believed to produce skin diseases).{{Better source needed|date=May 2019|reason=Elephant Journal is not a reliable source - it is a self publishing site.|Note=https://www.elephantjournal.com/2014/03/ayurvedas-list-of-incompatible-foods-things-that-dont-go-together-alexandra-krasne/}}
* Fruit with milk products.{{Better source needed|date=May 2019|reason=Elephant Journal is not a reliable source - it is a self publishing site.}}
* Fish with milk products (traditionally believed to produce toxins)<ref name="connecting" /><ref name="rastogi2014" />
* Meat with milk products<ref name="rastogi2014" />
* Sour food<ref name="rastogi2014" /> or sour fruit<ref name="connecting" /> with milk products
* Leafy vegetables with milk products<ref name="rastogi2014" />
* Milk pudding or sweet pudding with rice<ref name="rastogi2014" />
* Mustard oil and curcuma ([[turmeric]])<ref name="rastogi2014" />

== See also ==
* [[Ayurveda]]
* [[Buddhist vegetarianism]]
* [[Diet in Hinduism]]
* [[Jain (Satvika)]]
* [[Lacto vegetarianism]]
* [[Ital]]
* [[Kosher]]
* [[Halal]]

== References ==
{{Reflist}}

== External links ==

{{Ayurveda}}
{{Diets}}
{{Plant-based diets}}
{{Simple living}}
{{Vegetarianism}}

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