Here’s a Pitta-balancing Ayurvedic diet & lifestyle protocol designed specifically for the summer season, when both the external heat (summer) and internal fire (Pitta) can become excessive. The goal is to cool, calm, nourish, and stabilize Pitta dosha, preventing burnout, inflammation, irritability, and digestive issues. Use this as a guide to keep you balanced. Apply what you can, when you can and feel out what works best for you. If this is new to you we recommend starting small with 1-2 changes then working your way gradually step-by-step.
DIETARY GUIDELINES
FOODS TO EAT (PITTA-PACIFYING)
*Focus on cooling, hydrating, mildly sweet, bitter, and astringent tastes.
COOLING GRAINS:
Basmati rice
Barley
Oats (cool, not instant)
Wheat
Quinoa
SWEET & WATERY FRUITS (FRESH, NOT SOUR):
Melons (cantaloupe, watermelon)
Pears
Apples (sweet, not green)
Grapes (red or green)
Pomegranates
Coconut water & coconut meat
Cherries (in moderation)
COOLING VEGETABLES:
Cucumber
Zucchini
Asparagus
Lettuce & leafy greens (except mustard greens)
Celery
Broccoli
Cauliflower
Green beans
DAIRY (IN MODERATION, IF TOLERATED):
Ghee (clarified butter)
Cow’s milk (boiled & cooled, ideally with turmeric or cardamom)
Lassi (diluted yogurt drink with rosewater or cumin)
HERBS & SPICES (COOLING):
Coriander
Fennel
Mint
Cardamom
Turmeric (anti-inflammatory)
Cumin (gentle digestive)
HEALTHY FATS:
Coconut oil (cooling)
Ghee
Olive oil (light use)
BEVERAGES:
Aloe vera juice (in moderation)
Rose water infusion
Mint or fennel tea
Cooling herbal teas (e.g., hibiscus, licorice root)
FOODS TO AVOID (PITTA-AGGRAVATING)
SOUR, SPICY, OILY, OR FERMENTED:
Vinegar
Tomatoes
Garlic, onions (excess)
Hot peppers
Mustard
Fermented foods (sauerkraut, kimchi)
Pickles
SALTY, ACIDIC, OR OVERLY RICH:
Fried foods
Excess oil or ghee
Salty snacks
Cheese (especially aged)
Processed meats
Alcohol (especially red wine and hard liquor)
STIMULATING BEVERAGES:
Coffee
Black tea
Energy drinks
Iced drinks (shock to digestion—opt for room temperature instead)
LIFESTYLE RECOMMENDATIONS
DAILY ROUTINE (DINACHARYA)
MORNING:
Wake up by 6–6:30 am
Drink warm water with aloe juice
Gentle oil massage (abhyanga) with coconut oil or sunflower oil
Shower with lukewarm or cool water
Morning yoga + meditation (see below)
MIDDAY:
Main meal between 12–2 pm (when digestion is strongest)
Avoid overworking or excessive physical exertion in the midday sun
EVENING:
Light dinner by 6:30–7 pm
Cooling herbal tea (fennel, rose, chamomile)
Digital detox by 9 pm
Sleep by 10 pm
YOGA FOR PITTA
Focus on gentle, cooling, non-competitive practice. Avoid heat-building, overly intense practices.
RECOMMENDED POSES:
Moon Salutations (Chandra Namaskar)
Forward folds (Paschimottanasana)
Seated twists (gentle only)
Legs-up-the-wall (Viparita Karani)
Cat-Cow (Marjaryasana-Bitilasana)
Supported Bridge (Setu Bandhasana)
Reclining Bound Angle (Supta Baddha Konasana)
AVOID:
Hot yoga
Power vinyasa
Overexertion or competition
MEDITATION & BREATHWORK
Calm the fiery mind and soothe irritability and overthinking.
BEST PRACTICES:
Cooling Pranayama:
Sheetali (Cooling breath)
Sheetkari (Hissing breath)
Nadi Shodhana (Alternate nostril breathing)
Guided Meditation Themes:
Loving-kindness (Metta)
Ocean/Water visualizations
Cooling body scans
Mantras for Cooling Energy:
“Om Shanti Shanti Shanti” (invokes peace)
“So Hum” (grounding breath mantra)
SELF-CARE & SENSORY BALANCE
Use rosewater mist throughout the day
Apply sandalwood or jasmine essential oil (diluted) to pulse points
Bathe with cool water and calming herbal infusions (rose, neem, mint)
Wear light cotton or linen clothes in white, light blue, mint, or soft pink
Spend time in nature near water (rivers, lakes, ocean)
Avoid bright sun exposure from 11am–3pm
SEASONAL RITUALS
Daily journaling to release emotional heat
Creative expression (painting, music, dance)
Evening moon gazing or walks
Gratitude practice to balance intensity and criticism