Do you know which foods will help you feel like the best version of yourself and not a sticky lump of mud? Did you know that the foods that are the most healing for you vary from season to season, where you live and what your mind-body type is?
Even 'healthy' foods may have qualities or tastes that - when eaten in the spring - can congest your sinuses, gut and lymph and make you gain weight, rather than cleanse and energize you. Yet those same foods might be life-giving when you eat them in the fall, winter or summer.
Luckily this all becomes common sense once you start to pay attention with your senses to the world around you, the local harvest, and how you feel. My goal is to help you learn to intuit this for yourself without needing to memorize lists and rules. So let's dive in.
As I know that you would rather feel lean, clean and radiant than stuffed up, sluggish and puffy, I created this Kapha Balancing Guide for Spring to help you on your wellness adventure. Kapha refers to a dosha, or mind-body type (dosha) that has the qualities of 'water' and 'earth'. We see these watery earthy qualities in the spring season, in folks with a Kapha mind-body type, and in different foods and herbs. In a future article I will describe more about how Kapha shows up in humans and how to know if this is your mind-body type.
During the spring, I frequently get calls from new clients who are horrified that they feel so sloooow, groggy and sniffly all of a sudden. They are gaining weight. They can't get off the couch. They feel unmotivated and lethargic. They are afraid to go outside due to seasonal allergies.
When I eat too many vegan ice cream bars in my excitement that the winter snow has finally melted, I can also start to get these tell-tale signs of a Kapha imbalance. Even though I have almost no Kapha in my constitution, the spring season can bog me down, because it impacts all of us. Nature has as powerful of an influence on us as our lifestyle and the foods we eat. The good news is that all this Kapha excess can be washed away with the right foods and herbs.
Before grocery stores, cargo ships and diesel trucks, we humans spent millenniums only eating the foods that nature provided in each micro-season and region. Nature's harvest is always the perfect 'farm-acy'.
Spring is Kapha Season
In most regions, spring typically carries many qualities of the Kapha mind-body type (dosha), which are cool, heavy, dense and damp. Though the weather is beginning to warm up after winter, it is still cool. Some of us already have more Kapha in our mind-body type than others, and all of us are more susceptible to Kapha imbalances during the spring season.
We see these cool, heavy and damp qualities in the chilly spring rains, damp air, and sticky mud. Kapha is also naturally soft, dense, sweet and creates growth. We see this in all the sweet-smelling blossoms, soft blooming flowers, sprouts in the garden, growing baby calves, chicks and goats, and the new leaves unfurling from bare limbs. This is nature's time of growth and expansion. If we aren't paying attention to the seasonal harvest, our bodies can also expand in ways we don't want to. We can start to grow wider, grow mucus, grow toxins.
When we pay more attention to these qualities in nature and in ourselves, we naturally start preferring foods, herbs and activities that help us feel energized, clear and light during the spring season. I invite you to focus on nourishment that has qualities that are the opposite of the naturally cool and damp spring which are: light, dry, warm, bitter, savory/spicy, astringent and cleansing.
If we eat foods or do activities that are heavy, damp, and cool during a heavy, sticky, damp and cool season, guess how we will feel? Heavy, sticky, damp and cold!
While nature is cleansing the earth with spring rains and the rivers are flowing again, it is time for us to also detoxify our lymphatic and digestive systems, release excess weight, and clear our minds of old emotions.
Historically, Spring was a Lean Harvest
Until recently in human history, we all lived off the land. Let's take a moment and imagine what that was like. During a long, dark, cold winter we likely ate all of our fall harvest of root vegetables, fermented veggies, grains and nuts. Any foods that were left over were probably rancid by the time spring came.
As spring is the season of new growth and not the harvest, there wouldn't be much to eat yet. The few precious cows, goats or sheep we cared for had hopefully just given birth to one or two offspring that needed all of it's mother's milk.
Early spring was a period of time before the first berries, sprouts, greens and tender roots arrived, so we naturally fasted. This was a time of calorie restriction and to naturally detoxify and release the stagnation of winter. This cleansed our lymph, blood and liver without the need for willpower as we had no choice, and we were all in it together. There is perfection in nature's rhythms and how we evolved.
We Modern Humans Have Lost Our Deep Alignment with the Seasons
As a 21st Century human, most of us are not finely tuned into spring. We spend most of our time in climate-controlled buildings and cars, insulated from the elements. We eat more than we need. Our grocery stores and restaurants are supplied by factory farms and out-of-season foods from the other side of the world. These foods are often too heavy, oily, damp and cold for spring, such as gluten/wheat, dairy, oily/fried foods, sauerkraut, sweets and cold beverages.
While eating healthy whole foods is important, it is only one piece of the puzzle. This Kapha-Reducing Guide for Spring will help you feel strong and healthy during the spring and in future seasons.
Signs of Excess Kapha
If you are experiencing any of these imbalances, it may be a sign of too much Kapha in your system. You may be more susceptible to these health challenges during the spring and/or if you naturally have more Kapha in your mind-body type (dosha):
sinus congestion (too much mucus)
frequent colds or flus
seasonal allergies (sneezing, runny nose)
extra weight (and too hard to lose it)
slow metabolism (you feel like you wear everything you eat)
slow digestion
sleeping too much
water retention/swelling
high blood sugar
depression, greed, possessiveness, envy
Women may experience more PMS symptoms that make you feel weepy and bloated.
sticky stools
Please note that Kapha is not 'good' or 'bad'. Having some of these symptoms doesn't mean that you are Kapha and that is bad, it simply means that an excess of Kapha has accumulated in your system, and you will feel better when you return to balance.
Stay tuned as I will be writing more about the Kapha mind-body type, as well as Vata and Pitta, in future articles.
General Guidelines for Spring and Balancing Excess Kapha
During the spring season, or times when you are experiencing excess Kapha, focus on eating a menu made up mostly of foods that are astringent, bitter and pungent (spicy) and light and dry. Such as alkalizing grains, mountains of leafy greens, sprouts and berries, bitter roots, spices, and lean protein like beans.
The diet of many Asian cultures is a great example of a Kapha-balancing diet because it is light, full of vegetables, a bit spicy and free of gluten, flour products and dairy. Think of traditional meals from Japan, South India, China and Thailand for ideas. (Ethnic restaurants are typically more of a reflection of rich festival food than what people ate on a day-to-day basis).
To feel your best this spring, eat LESS foods that taste sweet, sour and salty, and are cold, heavy or oily, such as less sweet potatoes, dates, bananas, sauerkraut, kombucha, oil, fried foods, salty foods, ice cream and cold drinks.
Aim for at least half of each meal to be vegetables, ideally seasonal spring vegetables:
50% vegetables, 25% complex starches/carbs, 25% protein.
Drink tea made of ginger and cinnamon, or the classic Ayurvedic FCC tea (fennel, cumin and coriander seeds in equal proportions). Add a 1 teaspoon or less of raw honey to help clear the channels and break up mucus (never heat honey and always add it after your tea has cooled for at least one minute.)
Detox! As this is nature's season of a lean harvest and cleansing foods, it is the best time of year to enjoy a detox. A simple cleanse is to eat only kitchari for 3 days with steamed greens and drink the FCC tea. Check out this easy cleanse, and stay tuned to learn how to do a more thorough spring cleanse.
Move Your Body! It is always good to exercise, and spring is an important time of year to get outside and walk or hike, do yoga, dance, lift weights, etc. Kapha needs activity and movement more than any other dosha to stay clean, cleear and light. Kapha can be slow to start moving but unstoppable once they start, so know that you only need to get through the first few minutes of resistance and then you will start enjoying exercise.
Wake Up Early! When Kapha is out of balance or the spring rains turn the sky grey, it can be tempting to sleep in and take naps. This can create excess Kapha. If you need to rest, enjoy some soft quiet deep breathing (such as ujjayi pranayama) or meditate. Or simply drink a cup of ginger tea while resting. This will help energize you.
Spring Foods That Balance Kapha
Below is a more complete list of foods that are balancing during the spring and for Kapha mind-body types.
If you don't see a food on this list, don't worry about it. You don't need to be 100% perfect. Aim to eat the majority of foods that match these qualities. If you aren't sure about a food, smell it and taste it. If it tastes bitter, astringent or spicy and feels light, then enjoy it. If it tastes sweet, sour or salty or makes you feel heavy, then save it for the fall/winter when those qualities are more health-full.
Keep in mind that spring isn't the same everywhere. In Colorado or New York it can still be cold and snowy, the Bay Area flowers are already blooming and the trees are green, Arizona is drier and sunnier comparatively. Southern Mexico may be hot, while England will be wet and grey. Spring is the time when it is generally wetter in your area than other times of the year, and when new growth is beginning. Pay attention to what is growing locally and how the weather is influencing you.
In the Northern Hemisphere, spring is generally from March through May.
In the Southern Hemisphere, spring is typically September through December.
FRUITS
Astringent fruits are the most helpful, especially berries, cherries, apples and pears. Add lemon or lime juice to meals and teas for extra spring and Kapha support. Fruits that are sweet are best avoided, such as tropical fruits like mangoes, pineapples, bananas and dates.
apples
applesauce
apricots
berries
cherries
cranberries
figs
grapes
lemons
limes
peaches
pears
persimmons
pomegranates
prunes
raisins
strawberries
VEGETABLES
In general, pungent (spicy) and bitter veggies are the most helpful, especially sprouts, leafy greens and bitter or spicy roots such as onion, garlic, radishes, daikon, burdock, etc. Spring is an excellent season for salads. Vegetables that are heavy and sweet, such as sweet potatoes and winter squash, can aggravate Kapha, so best to save them for treats or avoid them completely.
artichoke
asparagus
beet greens
beets
bitter melon
broccoli
Brussels sprouts
burdock root
cabbage
carrots
cauliflower
celery
cilantro
corn
daikon
radish
dandelion greens
eggplant
fennel (anise)
garlic
green beans
green chilies
horseradish
Jerusalem artichoke
kale kohlrabi
leafy greens
leeks
lettuce
mushrooms
mustard greens
okra
onions
parsley
peas
peppers (sweet & hot)
potatoes, white
prickly ear (fruit & leaves)
radishes
rutabaga
spaghetti squash
spinach
sprouts
squash (summer)
tomatoes (cooked)
turnip greens
turnips
watercress
wheat grass
GRAINS
Choose lighter grains that are more alkaline.You will feel best if you reduce flour-products, such as pasta, bread, pancakes and gluten. Gluten-free products can also create more congestion in the body, so enjoy those sparingly as well. If you are experiencing signs of excess Kapha, completely avoid heavier grains and all flour products until you are free of symptoms.
amaranth
barley
buckwheat
cereal (cold, dry or puffed)
corn
couscous
crackers
durham flour
granola (no sweetener or lightly sweetened)
millet
muesli
oat bran
oats
polenta
quinoa
rice (basmati, wild)
rye
sago
sprouted wheat bread (such as Essene or Ezekiel)
tapioca
LEGUMES
Almost all beans and lentils are nourishing yet cleansing, so enjoy them! FYI: soy and soy products can be a bit too heavy if eaten frequently.
adzuki beans
black beans
black-eyed peas
cannellini beans
chickpeas (aka garbanzo beans)
lentils (all kinds)
lima beans
mung beans
mung dal (whole or split)
navy beans
peas
pinto beans
soy milk (drink warm and spiced with turmeric, cinnamon, ginger and/or nutmeg)
split peas
tempeh (eaten warm and cooked with spices)
tofu (cooked well with spices and eaten warm)
white beans
DAIRY
You will feel light and clear if you save dairy products for the fall and winter season, as they can be heavy, congesting and mucus-producing in the spring and in those of us who already have more Kapha in our mind-body type. Cheese, sour cream, cow's milk and ice cream are excellent ways to create a Kapha imbalance, particularly in the spring and in Kapha mind-body types. Small amounts of these dairy products should be fine unless you are experiencing congestion, mucus, or heaviness.
buttermilk
cottage cheese (from goat's milk)
feta
ghee (in small amounts)
goat's cheese
goat's milk
yoghurt (diluted, like in a lassi)
ANIMAL PRODUCTS
If you feel you need to eat meat, these are the least Kapha aggravating:
chicken (white)
eggs
fish (freshwater)
rabbit
shrimp
turkey (white
venison
wild game
CONDIMENTS
These condiments will help flush mucus, toxins and congestion from the system.
black pepper
chili peppers
chutney (spicy mango)
cilantro/coriander leaves
dulse
hijiki
horseradish
lemon
mustard (without vinegar)
scallions
seaweed
sprouts
NUTS & SEEDS
Small amounts of seeds will help you stay energized and satisfied, especially when sprouted. As nuts are heavy and acidic, it is best to limit them until the fall/winter.
chia seeds
flax seeds
popcorn (without any salt or butter - try nutritional yeast and garlic powder)
pumpkin seeds
sunflower seeds
hemp seeds
OILS
You will feel light and lean if you learn to water saute and cook without oils. Oil tends to be too heavy and acidic during the spring and for Kapha mind-body types. If you need some oil, small amounts of these are fine.
ghee
almond oil
BEVERAGES
Keep your lymph flowing clear and your body cleansed with warm spicy beverages or astringent fruits. Dilute the fruit juice with water so you don't overdo the sweet taste. To feel amazing, drink at least one green juice and/or green smoothie every day (tip: drink it room tempt, not cold, and with a bit of ginger and lemon or lime to turn it into your own super food). Kombucha is best saved for the fall/winter when the sour taste and probiotics are more helpful.
aloe vera juice
apple cider
apple cider vinegar (in water)
apple juice
apricot juice
berry juice
black tea (spiced)
carob
carrot juice
chai (yay!)
cherry juice
cranberry juie
green smoothies (mostly greens, less fruit)
green juice
grain "coffee" substitutes
grape juice
mango juice
peach nectar
ear juice
pineapple juice
pomegranate juice
prune juice
soy milk (hot and spiced)
HERBAL TEAS
These healing herbs are medicinal companions during the spring:
barley
blackberry leaf
burdock
chamomile
cinnamon clove
comfrey
dandelion root
fenugreek
ginger
ginseng
hibiscus
kukicha twig tea
lavender licorice
lemon balm
lemongrass
nettle
passionflower
peppermint
raspberry leaf
red clover
spearmint
strawberry leaf
wintergreen
yarrow
yerba mate
SPICES
All spices are healing and medicinal this time of year and for Kapha. The one exception is salt - use it sparingly and instead make your food tasty with spices, herbs and lemon or lime juice.
allspice
almond extract
anise
asafoetida (aka hing)
basil
bay leaf, black peper
caraway cardamom
cayenne
cloves
cinnamon
coriander
cumin
curry leaves
dill
fennel seeds
fenugreek
garlic
ginger
marjoram
mint
mustard seeds
neem leaves
nutmeg
orange peel
oregano
paprika
parsley
peppermint
poppy seeds
rosemary
saffron
sage
savory
spearmint
star anise
tarragon
thyme
turmeric
vanilla
wintergreen
SWEETENERS
The sweet taste tends to create more cravings and congestion during the spring and in Kapha types. I know it can feel difficult - perhaps even impossible - to reduce sweet-tasting foods at first. Please know that after a just a week or two of avoiding the sweet taste, you will feel so alive and vibrant that you won't crave sweets, because the life force flowing through you will feel so 'sweet'.
fruit juice
honey (raw and unfiltered)
SUPERFOODS
You can add these to smoothies, juice or your herbal and supplement routine if they are a good match for your current needs.
aloe vera juice
barley greens
bee pollen
minerals (copper, calcium, iron,magnesium,zinc)
royal jelly
spirulina
blue-green algae
Vitamin B complex, C & D