What you eat is how you feel

From the yogic point of view, we are not just flesh and bone. We exist with five subtle layers known as the Panchakosha. The first among these is the Annamaya Kosha which is about our physical constitution which is a result of the food we consume. In fact, every element of our body – from bones to blood – is formed from the food we eat. However, yoga reminds us that food does not stop at the physical level. It also influences our emotions and thoughts.

If your Annamaya Kosha is well nourished, the other Kosha – the Pranamaya Kosha (bio-energy), the Manomaya Kosha (emotions and feelings), the Vijnanamaya Kosha (thinking), and Anandamaya Kosha (bliss) – are supported. On the other hand, if the Annamaya Kosha is dull or polluted, there is disharmony in the other Koshas. One may try hard to practice yoga asanas, do pranayama, and attempt to meditate – but if one’s diet is made up of stale, processed, hard-to-digest or spicy food, the person will find it very difficult to calm down or focus. So you see, the path to physical and emotional wellness begins with simple food choices.

Emotional weight of a meal

Food should be about energy and not about calories or taste. If you eat mindfully and observe, you will find that every meal carries a different vibration. Food that is prepared with love at home always feels different in the body than the food consumed in a hurry from a street corner. This is the emotional weight of food. Any spicy meal from a restaurant may excite your senses but will make you feel restless or uneasy later. Whereas, a simple warm bowl of home-cooked soup or khichdi will make you feel safe and centered. When your food lacks prana or bio-energy, your mind may become dull. When you eat stimulating or heavy foods, your mind becomes restless or even sluggish.

What scriptures and science say about food

In the Bhagavad Gita, food is categorized as sattvic, rajasic and tamasic. The verses 17.8 -10 state how food shapes our mental tendencies.

Science speaks about the gut-brain axis, the important role of the microbiome and how inflammation from food can affect our mood and brain function.

Spiritual texts and scientific studies echo the same truth that food does not merely affect our body but it also leads to positive and negative mental states.

Yogic perspective on the three types of food

Let us try to understand the three gunas or qualities that the food categories have from the yogic point of view.

Sattvic Food
Sattvic foods are those which are full of prana because they are fresh and seasonal. They are also easy to digest and provide good nourishment to your body.
Examples: vegetables, fruits, grains, nuts, ghee, fresh dairy, clean water.

Such foods make you feel light, contented, energetic and spiritual.

Rajasic Food
Rajasic foods are overly spicy, sour, salty, fried, or stimulating. They excite the senses and push the body to perform.
Examples: Restaurant food, street food, caffeine, garlic, deep-fried snacks, pickles, and sweet, sugary treats.

These foods can make you feel more reactive, impatient, anxious, or emotionally unstable. They may also cause difficulty sleeping or an overactive mind.

Tamasic Food
Tamasic foods are stale, processed, fermented, lifeless, or impure.

Examples: Leftovers, packaged snacks, tinned food, reheated items, frozen meals, and anything made without freshness or love.

These foods dull your mind and body. If you regularly consume such foods you may suffer from lethargy, lack of motivation, depression, confusion, and even chronic diseases.

When it comes to yoga therapy, this is one of the first areas that is addressed — reducing tamas and rajas by changing food habits.

Signs of a disturbed body and mind due to wrong food habits
When your food is not appropriate, your body and mind will send signals. Some signs include:

Digestive problems — bloating, acidity, irregular bowels
Frequent mood swings or emotional numbness
Overeating or loss of appetite
Cravings for processed or spicy foods
Feeling “heavy” in body and dull in mind
These are not just symptoms to suppress but invitations to examine what you're eating and how you're eating it.

Simple changes for better food habits

· Eat Fresh and Seasonal
Local, seasonal food aligns with your body’s natural rhythms. Instead of imported grains and exotic ingredients, focus on what grows in your region during that season.

· Fixy your meal timings
Irregular eating disrupts agni — the digestive fire. Try to eat meals at the same time each day, with lunch being your heaviest meal and dinner light and early.

· Chew slowly, eat quietly
Digestion begins in the mouth, not the stomach. Eat without distractions like phones or TV. Be grateful for your food before eating.

· Cook with peace
Food absorbs the emotions of the cook. Prepare meals when your mind is calm. If you’re agitated, take a few deep breaths before you begin.

Food is your first yoga

Before you practice asanas, before you learn pranayama, and before you chant mantras — your first yoga begins in the kitchen. Every meal is an opportunity to build your body, sharpen your mind, and purify yourself.

Let your kitchen be your first ashram. Let your plate be your teacher. Let your food become your prayer.

Because what you eat is how you feel.

By-: Dr Hansaji Yogendra, The Yoga Institute