Ayurvedic Herb Regimen (Herbal “Flow Chart”)

Mulethi (Licorice)

Arjuna Bark

Shatavari

Safed Musli

Triphala Churna

Isabgol (Psyllium Husk)

Hing (Asafoetida)

Herbs

Dosage

⅓–½ tsp (1–2 g) twice daily

2–3 g powder twice daily

¼–½ tsp (1–2 g) twice daily

½ tsp (≈2–3 g) twice daily

½–1 tsp (≈2–5 g) at night

1–2 tsp (5–10 g) once daily

Use as needed in cooking (not daily supplement)

Take as a decoction or powder with warm water or milk, after breakfast and dinner.

Boil in water (or milk) and drink after lunch and dinner.

Mix powder into warm milk or water (with honey) after lunch and dinner.

Consume powder with lukewarm milk or water (honey optional) after lunch and/or dinner.

Stir in 1 cup warm water and drink before bed on empty stomach.

Mix powder in a glass of warm water or milk after dinner (or before bed) and drink immediately.

Add a tiny pinch of hing to cooking (see recipes below) or boil a pinch in water as tea.

Timing & Method

Soothes pitta, calms inflammation, supports adrenal balance and hormonal easing (relieves hot flashes)..

Cardioprotective and cholesterol‑lowering; supports heart and blood vessels...

Adaptogenic “female tonic”: balances female hormones, supports menopause relief and overall rejuvenation... Boosts immunity as a rasayana (rejuvenant)..

Vigorous revitalizer (“white gold”): boosts vitality, strength and libido; supports stamina and immune resilience...

Gentle digestive tonic and detoxifier: regulates bowel movements, improves digestion, and provides antioxidants for immunity and cholesterol control...

High-fiber bulk laxative: eases constipation, helps remove excess cholesterol, and stabilizes blood sugar...

Potent digestive aid and anti-flatulent... In recipes it enhances digestion and reduces gas. (Not taken as a regular oral herb.)

Purpose

Note: Always use fresh, organic herbs. Adjust doses if taking medications (consult a doctor). Drink warm water or herbal teas between meals. Avoid overeating. Listen to your body’s signals and adjust dosages with an Ayurvedic practitioner if needed.

15-Day Vegetarian Diet Plan (Sattvic Transition)

Over 15 days, gradually shift to a nourishing, sattvic vegetarian regimen rich in fiber, whole grains, vegetables, and gentle spices. Begin each morning with warm water spiced with ginger or lemon to ignite digestion. Include the above herbs as indicated (e.g. morning mulethi tea; mid-afternoon milk with Shatavari or Safed Musli; Triphala tea before bed; Isabgol after dinner). Sample menu guidelines (each day’s patterns repeat weekly with seasonal variations):

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Day

Breakfast

Warm ginger-lemon water; oatmeal or ragi porridge with flaxseeds and a drizzle of ghee.

Stewed seasonal fruits (apples/pear) with warming spices (cinnamon, cardamom) and a spoon of soaked almonds.

Idli or gentle upma (semolina) with lots of green peas and grated carrots; coconut chutney (no onion/garlic).

Warm milk (or almond milk) spiced with a pinch of turmeric and crushed Shatavari powder; add honey if needed.

Poha (flattened rice) cooked with peas, turmeric, mustard seeds and curry leaves; sprinkle of grated coconut.

Mung bean sprouts salad (mung sprouts, tomatoes, cucumber, cilantro) dressed with lemon and a pinch of cumin powder.

Creamy oats/kheer (with milk, cardamom, saffron, chopped nuts) plus a small fruit.

Lunch

Khichdi (mung dal + basmati rice) cooked with turmeric, cumin and cilantro; simple cucumber-tomato salad (light cumin dressing).

Vegetable pulao (brown rice with mixed veggies, cumin, turmeric); 1 bowl yogurt-cucumber raita.

Mixed bean curry (light chana dal or rajma) with brown rice; sautéed bitter gourd or okra.

Quinoa or millet khichdi (mung dal + quinoa) with vegetables; chopped salad of cucumber, bell pepper and coriander (olive oil & lemon dressing).

Red lentil soup with mixed seasonal vegetables; brown rice or millet rotis; steamed broccoli or cabbage with hing tadka.

Bajra or jowar millet khichdi with veggies; spiced sautéed greens (fenugreek or kale).

Paneer or tofu curry (with spinach) and brown rice; carrot-beet salad with shredded coconut.

Light lentil soup (yellow dal) with whole-wheat chapati; steamed leafy greens (spinach or fenugreek) with turmeric and hing-tempering.

Moong dal khichdi with bottle gourd or pumpkin; raw carrot-cabbage salad with lemon and cilantro.

Soft khichdi (split yellow lentil + rice) with stewed spinach; buttermilk (chaas) with cumin and ginger.

Mixed vegetable sambar (lentils + veggies) with 1 chapati; a small dish of fresh salad (e.g. grated beet & carrot with lemon).

Khichdi with curry leaves and cumin; yogurt (lacto-fermented) with fenugreek powder.

Light vegetable stew (with carrot, beans, potato, ginger) and whole-grain flatbread.

Kitchari with extra cumin and ginger; steamed cauliflower lightly seasoned.

Dinner

(Repeat or vary the above ideas for Days 8–15, including other sattvic staples like yellow dal, rajma, khichdi, paneer/tofu, and whole grains. Rotate vegetables and fruits with the seasons. Use spices like turmeric, cumin, coriander, fennel, ginger, and hing in cooking to enhance digestion.)

Daily Herbal Routines: Begin each day with warm lemon/ginger water (a pinch of hing can be added). Mid-morning, drink a mild herbal tea (e.g. Mulethi licorice decoction1mg.com). After lunch or afternoon snack, have a warm glass of milk or almond milk with ½ tsp Shatavari or Safed Musli powder1mg.com1mg.com. Before bedtime, take Triphala churna (½–1 tsp) in warm water1mg.com to cleanse and regulate digestion, and Isabgol in water after dinner to add fiber1mg.com. This gentle phasing helps the body adjust to new foods and fully digest meals.

Non-Vegetarian Foods: Balanced Guidelines

Ayurveda does not categorically ban meat but treats it very mindfully. If consumed, it should be organic, lean, and well-spiced. For example, lighter meats like chicken or fish are preferred over heavier red meats. These should be eaten sparingly (perhaps 1–2 times per week) and only by those who truly need them – e.g. someone with high Vata (emaciation, dryness) or weak digestion might benefit, whereas someone with high Pitta (heat) or strong Kapha (sluggish digestion) might avoid them.

How & When: Cook meat with digestible spices (turmeric, ginger, black pepper, cumin, coriander) to counter its heaviness. For example, a chicken or fish curry enriched with turmeric, fresh ginger and cilantro can be easier on digestion. Always chew well and eat meat at the largest meal of the day (midday) when digestive “fire” (Agni) is strongest. For instance, a small portion of spiced chicken stew with boiled rice and a side of steamed vegetables is better than a heavy meat dinner. Avoid frying in excess or rich creamy sauces. Balance each meat-based meal with lots of vegetables or salad on the side and drink warm herbal tea after (ginger or cumin tea aids digestion).

Portion & Frequency: Start with a small portion (~3–4 oz of cooked lean meat) and see how you feel. Do not overeat – Ayurveda warns against overloading the digestive system. Persons recovering from illness or with anemia may have 1–2 small servings a week; otherwise most women (especially with high cholesterol) may be better off remaining largely vegetarian. If you do eat meat, opt for simple methods: grilling, stewing or slow-cooking with herbs is better than deep-frying.

Suitable Types: In general, poultry (organic chicken, turkey) and fresh fish (salmon, trout) are considered “light” and nourishing. Occasional lamb or game meat can be used in a curry or stew, but red meats (beef/pork) are heavier and should be used very sparingly. If eaten, always cook with plenty of ginger, garlic, turmeric, and include digestive aides (e.g. soak meat in yogurt or lemon, or add hing). Always accompany meat with cooling or astringent side dishes (e.g. kachumber salad, cilantro chutney) and herbal teas.

(Source: Ayurvedic guidance stresses mindful, dosha-appropriate use of meat. Lean proteins in moderation and with digestive spices can be incorporated for some individuals.)

Seasonal Hing-Infused Recipes for Digestion

Given the cooling summer season and digestive support needed, hing (asafoetida) can be used in light recipes. Hing’s pungent aroma aids digestion and prevents gas.

Here are some simple recipes:

• Hing Tadka Makhana (Spiced Fox Nuts): Roast 2 cups of makhana (fox nuts) in 1 tbsp ghee until crisp. In a small pan, heat 1 tsp ghee and add ½ tsp cumin seeds, a generous pinch of hing, and a few curry leaves; let them sizzle briefly. Pour this “tadka” over the makhana. Season with a pinch of turmeric, chili powder, black pepper and salt; toss well. Serve warm or store in a jar. This crunchy, fiber-rich snack digests easily (fox nuts are light) and the hing tempering calms the stomach.

• Lemon-Hing Digestif Water: Boil 1–2 cups water with ½ tsp cumin seeds and a pinch of hing. Simmer for 3–5 minutes, then strain. Let it cool to warm, and squeeze in the juice of half a lemon. Drink this first thing in the morning or between meals. The lemon and cumin impart cooling, digestive effects, while the hing soothes the gut. Regular use can reduce bloating and aid metabolism.

• Hing Yogurt Salad Dressing: Whisk together 2 tbsp plain yogurt with a squeeze of lemon, ½ tsp olive oil, ¼ tsp hing (soaked in 1 tbsp hot water and cooled), ¼ tsp roasted cumin powder, a pinch of salt and black pepper. Toss with shredded cabbage, grated cucumber, or a mix of raw seasonal veggies for a probiotic salad. The hing and cumin add flavor and keep the salad light on the stomach.

• Seasoned Kitchari with Hing: Make a classic moong dal khichdi (split yellow mung + rice) with turmeric and a tadka of cumin, mustard seeds and hing. For example, heat ghee, add ½ tsp cumin, ¼ tsp hing, a pinch of asafoetida and 1 dried chili; pour over the cooked khichdi. This calming one-pot meal is easy on digestion and nourishing.

These hing recipes leverage seasonal vegetables and spices. Hing’s known benefits in Ayurveda – relieving gas, improving digestion and circulation – make it ideal for light summer cooking. Use only a pinch or two (it’s very potent!) in dishes like dals, soups or stir-fries.