HOW TO EAT “CLEAN” WITHOUT PROVOKING YOUR GUT

You are doing everything right, or so it seems, according to the usual social media information. You eat fresh salads, green smoothies, and skip fried foods, all in the name of eating clean. Yet despite all this effort, you still feel bloated, sluggish, low on energy, or even constipated. This can be frustrating and leave you wondering what has gone wrong. Don’t worry. Ayurveda has answers for this.

HOW AYURVEDA SEES RAW SALADS AND DIGESTION

Ayurveda sees digestion and metabolism (your Agni, or digestive and transformative fire) as the foundation of good health. Everything begins with how well you digest what you eat. According to Ayurveda, raw salads are cold, rough, and heavy to digest compared to cooked versions with the same ingredients. 

This is especially true for a vata-gut type. For such individuals, Ayurveda recommends lightly cooked veggies with ghee or oil and pairing them with digestive spices like cumin or ginger, etc. This helps soften their effect on the body and makes them easier to digest.

SIGNS THAT YOUR BODY IS SAYING 'NO' TO RAW SALADS

If you have been wondering, Why do I feel bloated after eating raw food?” or “Is my clean eating causing digestive issues?  Those questions themselves are a sign that something about your diet may not be working well for your digestion.

 

Here are some signs your gut and body is not enjoying those raw bowls/smoothies:

• Feeling bloated or gassy after eating.
• Not feeling hungry, or your appetite feels off.
• Frequent sinus issues or sinus headaches.
• Hair and skin feeling dry, brittle, or lacking glow (especially in those avoiding good fats like ghee).
• Constipation, or dry and difficult bowel movements.
• A restless mind, poor sleep, or anxiety.
• Gas with an unusually strong or foul smell.

If you experience these, it is better to give a break to raw salads and go for the cooked versions for a short period. You may incorporate raw salads gradually and moderately later. Adjusting diet and supportive management will also be required as per the specific condition for proper relief.

STILL LOVE RAW SALADS? HERE IS HOW TO MAKE THEM GUT-FRIENDLY

You don’t have to give them up completely if you are not facing many gut issues and have a good appetite. Try these small shifts:

• Eat raw salads for lunch when your digestion is naturally strong.
• Avoid raw salads every day, especially if your metabolism is a bit sluggish or you’re not physically active.
• Have it as a whole meal with a digestion-friendly dressing, or enjoy a small portion with pepper and salt alongside your main course.

• Add warming spices like grated ginger, cumin, pepper, or rock salt.
• Use digestion-friendly dressings like lemon juice or a ginger-olive oil mix.
• Avoid mixing salads with curd or yogurt frequently.
• Keep portions light and chew thoroughly.
• Limit the quantity of raw leafy greens; cooked greens are often better.

BETTER CHOICES FOR BLOATED BELLIES

• If you're struggling with bloating, these alternatives to raw salads and smoothies can be both comforting and healing:
• Lightly steamed vegetables sautéed in ghee with rock salt, cumin, or black pepper

• Soups and broths with seasonal veggies and digestive spices.
• Stir-fried greens cooked gently with spices that support digestion
• Try to have warm rice kanji or moong dal khichdi for a light, easy-to-digest dinner

SIMPLE EVERYDAY TIPS TO REDUCE BLOATING NATURALLY

Alongside adjusting your meals, these Ayurvedic lifestyle tips can help support better digestion and reduce gas, bloating, and discomfort:

• Take a short, relaxed walk after meals to support natural digestion.
• Avoid cold water or iced drinks during or just after meals.
• Chew a pinch of fennel or ajwain seeds after eating to ease bloating.
• Sip warm teas made with ginger, cumin, or fennel throughout the day for 2-3 days.
• Practice mindful eating, slow down, chew, and relish each bite without distractions.

DO YOU NEED TO STOP EATING RAW SALADS COMPLETELY?

Not necessarily. It depends on your current gut health, body type, timing, quantity, and more. If your gut often feels unsettled, your energy is inconsistent, or you are dealing with bloating, dryness, or restlessness, raw salads might not be the best choice for you right now.

Ayurveda reminds us that food is not just about nutrients; it is also about how it feels in your body and how it is digested.

A QUICK NOTE ON PERSONALISED GUT CARE

There are always layers to gut health. For example, if you have signs of high Pitta imbalances as well, like acid reflux or heartburn, then your food and lifestyle need to be shifted accordingly. Hence, chronic gut health concerns are best addressed with a personalised Ayurvedic consultation, as your dosha involvement, gut health, and overall lifestyle all play a crucial role in your healing journey.

Written by Dr. Aiswariya MV, MD (Ayurveda), Ayurvedic consultant focused on gut healing

and women’s wellness. Available for consults via NearMyMassage.com or Lifestyle Veda.