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Choose low-GI millets: Kodo, Browntop, Foxtail

Include bitter foods: Bitter gourd, fenugreek

Use spices: Cinnamon, turmeric, curry leaves

Avoid sugar, sweets, white rice & bakery items

Early dinner before sunset

Reduce salt; avoid pickles & papad

Prefer cooling foods: ashgourd, cucumber

Drink cumin-buttermilk daily

Avoid caffeine & packaged foods

Steam vegetables instead of frying

Warm, lightly spiced foods improve metabolism

Include millets & quinoa moderately

Avoid raw goitrogenic vegetables (cabbage, cauliflower)

Add dry ginger, sesame & iodized salt

Avoid cold foods and refrigerated meals

Low-GI millets: little millet, ragi, foxtail

Avoid dairy, sugar & processed food

Add sesame, flax & pumpkin seeds

Include vegetables in all meals

Drink warm water through the day

Prefer light foods: millets, moong dal, vegetables

Avoid curd at night

No deep-fried items

Include horsegram rasam frequently

Drink warm water before meals

Choose soothing foods: jeera rice, moong dal

Avoid spicy, fried & tomato-heavy dishes

Use coconut-mint chutney

Drink buttermilk with coriander

Avoid coffee, citrus & carbonated drinks

Prefer warm foods with mild ghee

Include turmeric-pepper milk

Use ginger & garlic regularly

Avoid excessive dry foods & cold drinks

Reduce millet intake if Vata symptoms worsen

Drink banana stem juice weekly

Include cucumber, ashgourd, barley water

Avoid spinach, tomato & brinjal

Reduce salt & nuts

Hydrate throughout the day

Add ghee to meals

Include vegetable khichdi

Eat papaya & soaked raisins

Avoid dry snacks & excessive tea

Drink warm water in the morning