The Yogic Diet: Health Benefits, How To Follow + Foods To Enjoy & Avoid

Enter the yogic diet, an ancient way of eating that focuses on whole foods, mindful eating, and nourishing your body. If you’re interested in taking the principles of yoga off the mat and into the kitchen, , here’s everything you need to know to get started.

Also known as the sattvic diet, the yogic diet is based on the belief that our bodies are directly connected to our minds. Consider it the literal version of “you are what you eat”—so if you eat sattvic foods, both your mind and body will be pure. 

Following a plant-based, whole-food diet is foundational for nourishing all systems of the body. Below are some of the top benefits of switching to the yogic diet for both your physical and mental health.

Studies support that plant-based vegetarian (and vegan) styles of eating promote healthier gut microbiomes1. It makes total sense, as the more fruits, veggies, and whole grains you eat, the more fiber you consume—which we know feeds your gut flora and encourages regular bowel movements.

Optimizing metabolism will result in improvements in both energy and digestion. Scientists have shown that plant-eaters on average have a higher resting metabolic rate2 than meat-eaters, which means they are burning more calories throughout the day, even at rest.

Foods like nuts, whole grains, and legumes have a low glycemic index (GI) which means they’re digested more slowly, providing your body with a steady stream of energy. These whole foods are also nutrient-dense, fueling your cells with the micronutrients they need to function properly.

Multiple studies have found that people who follow a vegetarian diet are up to 22 percent less likely to have coronary heart disease than meat-eaters.3 Due to high intakes of plant-based, antioxidant-rich foods, research has also shown that vegetarians have a lower risk of diabetes, cancer, and other chronic health conditions4.

Research continues to explore the powerful gut-brain connection, which supports the premise that what you eat impacts emotion. One systematic review revealed that people who increased their intake of plant-based foods (such as fruits, vegetables, and whole grains) had a reduced risk of depression5, whereas another study found that diets high in processed foods were associated with higher risk of depression6.

Most importantly, it’s not just about what you eat, either—it’s also how you eat. The yogic diet encourages mindful eating, whether it’s slowing down to really chew and savor your food or eliminating distractions while you eat so you’re 100 percent present.

Below is a list of the approved foods on the yogic diet. Keep in mind that while the diet emphasizes all fruits and veggies, it's best to steer clear of onions and garlic!

Below is a list of the foods you should avoid on the yogic diet.

Here's a three-day sample meal plan for the yogic diet. Feel free to mix and match the meals below however you please and select portions sizes that best serve your needs..

While there are many variations to the yogic diet (some include dairy while others do not, for instance), all promote holistic health at the bottom line. By focusing more on mindful eating and adding more fresh, whole foods into your diet, your body—inside and out—will thank you.