The Best Summer Diet Based On Ayurveda

Reviewed by Experts

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Summer is here, and with it have come many delicious and healthy summer foods. Do you want to know what these foods are and why you should eat them? 

If yes, then keep reading to find out more about summer foods, as recommended by Ayurveda. 

Ayurveda and Summer Diet

Ritucharya, or seasonal regulations, is an essential component of Ayurveda. According to the 5000-year-old Ayurveda, each season comes with its own set of Doshas and characteristics. Therefore, you should always eat foods according to the season to keep in harmony with nature and avail of the best benefits. 

Summer is known as the season of Pitta in Ayurveda. Ayurveda recommends eating sweet, bitter and astringent foods while favouring foods rich in cooling and liquid properties to keep Pitta balanced.

Among these foods, Ayurveda also includes several superfoods that provide the best health benefits to your body and mind in the summer season. 

What are these superfoods? Let’s find out.

Each season comes with its own set of Doshas. Hence, the appropriate diet for each season is different. You must eat according to each season to maintain the overall health of the body.  

According to Ayurveda, summer is the season of Pitta. Hence, you should favour sweet, bitter, and astringent tastes and enjoy cooling and liquid foods during this season. Ayurveda also recommends many superfoods to keep your body cool during summers. 

5 Summer Superfoods by Ayurveda  

1. Sattu

Rich in insoluble fibre, Sattu is one of the best foods to keep you cool in summer and energise your body. The best way to include Sattu in your diet is Sattu drink. [5]

2. Amla

Also known as Indian gooseberry, Amla is packed with antioxidants that help reduce oxidative stress in the body. It is also an excellent coolant to beat the summer heat. You can drink Amla juice every morning during summer for a punch of vitamin C. [1][6]

3. Ghee

Loaded with healthy fats, ghee helps balance the internal moisture in the body and boost digestion during this season. Therefore, Ayurveda recommends adding at least ½ teaspoon of ghee to your diet. [7]

4. Ginger

Imbued with anti-inflammatory properties, ginger helps soothe stomach discomfort and relieve irritated skin. You can drink ginger juice or ginger tea every day to stay healthy during the summers. [6]

5. Coconut

Blessed with essential nutrients like zinc, magnesium, calcium, potassium and sodium, coconut water is one of the best summer beverages. It helps provide electrolytes to your body, prevent dehydration, and rejuvenate your body in the summer season. 

6. Honey

Mention of Honey can be found in classical Ayurvedic literature under various names  like Madhu,Kṣaudra, Mākṣika, etc. Honey’s nutritional and therapeutic properties are well-known. It has kapha and pitta-shamak properties. Honey’s potency is cold and hence, it can be used throughout the summers to keep our bodies cool. [2]

7. Garden Cress Seeds

“Chandrasur” is the name given in the local language to garden cress (GC) and it is considered to be a source of vital medicinal crops in India. Because they have linoleic and arachidic acids, garden cress seeds are thought to be a useful type of memory enhancer. The consumption of GCS contributes to an increase in lean body mass because it contains a reasonable amount of iron and protein. [1]

8. Jackfruit [1]

Jackfruit has been shown to have anti-ulcer, anti-ageing, anti-hypertensive, and anti-cancer properties. It also hinders the growth of cancerous cells within the body, fights stomach ulcers, lowers blood pressure, and prevents cell deterioration, all of which contribute to skin that appears youthful. The presence of niacin (vitamin B3) in jackfruit is thought to be crucial for the metabolism of energy, synthesis of various hormones, and functioning of the brain system. The potassium found in jackfruit has been shown to help lower blood pressure to an ideal level and modify the effects of sodium, which raises blood pressure and adversely affects blood and heart artery health. Jackfruit is consumed as a staple food in the most tropical areas of the country.

9. Millets [3]

Millets can be utilized in a therapeutic diet for sick people and in a preventive diet for healthy people. While treating a Kapha-Pitta Doshaja Vikara (diseases brought on by Kapha and Pitta), millet intake can do wonders. Summer is the season of Pitta Dosha. Millets are light and easy to digest, which is just what a person needs in summer meals.

10. Buttermilk [4]

Summers aggravate the Pitta Dosha and bring dryness to the body. During summers everyone needs a drink that can keep the body hydrated and fresh. Buttermilk is the best option as it not only hydrates the body but also provides numerous health benefits to the body. Summers can also bring many digestion-related disorders to the body. Buttermilk boosts metabolism and digestion by helping the digestive system absorb nutrients better and by removing Ama from the body. Hence, buttermilk or Chaas is the best cooling food for summer.

Best Ayurvedic Herbs for Summers

Ashwagandha and Brahmi are the best cooling herbs for summers. Ashwagandha helps reduce inflammation, whereas Brahmi helps soothe the body’s nerves and reduce stress in the body. Tulsi or Holy Basil is also highly effective in this season. It helps detoxify the body and cool your body system. You can easily consume these herbs in the form of herbal teas. 

Time-Tested Summer Diet Tips by Ayurveda   

  1. Indulge in sweet dairy products like milk, butter, ghee, curd, etc. 
  2. Consume healthy summer beverages and herbal teas like peppermint tea, fennel tea, liquorice tea, etc. 
  3. Eat fresh fruits and salads. However, avoid sour foods, unripe fruits and heating spices and vegetables. 
  4. Do not eat salty, oily, fried and spicy foods as they can aggravate Pitta. Avoid onions and garlic as well. 
  5. Favour leafy greens with a bitter and astringent flavour like spinach and kale. 
  6. Choose water-rich fruits like watermelon, grapefruit, pineapple, peaches, mangoes, etc. They will help prevent dehydration and keep you refreshed throughout the season.


1. Why are buttermilk and millets considered beneficial for summers in Ayurveda?

Summers aggravate the Pitta Dosha and bring dryness to the body. Buttermilk, being hydrating, not only keeps the body fresh but also aids digestion, boosts metabolism, and removes Ama from the body. Millets, known for being light and easy to digest, align with the needs of summer meals, making them suitable for both therapeutic and preventive diets, particularly for Kapha-Pitta Doshaja Vikara.

2. How does ghee contribute to balancing the internal moisture in the body during the summer season?

Ghee, rich in healthy fats, is recommended by Ayurveda during the summer season as it helps balance internal moisture in the body. Including at least ½ teaspoon of ghee in the diet can aid digestion and prevent excessive dryness, contributing to overall well-being during the summer.

3. Why does Ayurveda recommend specific foods for each season?

According to Ayurveda, each season is associated with different Doshas and characteristics. Eating foods in harmony with the season, such as favoring sweet, bitter, and astringent tastes and consuming cooling and liquid foods during summer, helps maintain balance in the body and avails the best health benefits.

On a Final Note

Eating a summer-appropriate diet is extremely important to stay healthy in this season. Otherwise, you might become dehydrated and suffer from various health problems. Ayurveda recommends many tips and superfoods to ensure that you have a healthy summer season. It recommends eating cooling and light foods and avoiding Pitta-aggravating foods to beat the summer heat.


  1. Nutritional Profile and Potential Health Benefits of Super Foods: A Review
  2. (PDF) Honey: A Superfood and Medicine in Ayurveda SVASTIK Stories: Indian Traditional Knowledge Through the Lens of Science (Vol I)
  3. Millets: The sustainable ancient superfood for the modern world
  4. Current knowledge of buttermilk: Composition, applications in the food industry, nutritional and beneficial health characteristics | Request PDF
  5. “Sattu–Its Effects on Digestive Problems in Summer” – A Study
  7. (PDF) Superfoods: An upcoming trend In Indian food market

Dr Sunanda Ranade

Sunanda Ranade is Vice-Chairman of the International Academy of Ayurved, Pune, India, and an expert Ayurvedic gynecologist and nutritionist. She has been working in this field for the last 47 years. Dr. Sunanda Ranade holds a Doctorate in Ayurveda. She is also the author of several books on Ayurveda and Yoga, which have been published in Marathi, English, Spanish, and Portuguese.


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