Eating with sense: Old lessons for new times

Long before modern nutrition science, Caraka, the great Indian physician, reminded us that life stands on three simple pillars-ahara (food), svapna (sleep), and brahmacarya (self-discipline and the pursuit of knowledge). If any one of these is neglected, balance is lost. Among the three, food holds a special place, because it shapes the body every single day. What we eat, when we eat, and how we eat quietly influence our energy, mood, and long-term health. Interestingly, modern research is beginning to say much the same thing. A recent study by R Davis and others (2022) explains that eating at the wrong times can disturb the body’s natural internal clock, affecting the way food is processed and stored. Many such studies now warn us that unhealthy eating practices can slowly disrupt the body from within. Food, therefore, is not merely a daily routine or a source of pleasure-it is a science that deserves care and awareness. In this article, we turn to the Indian Knowledge tradition to see what it has to say about food, eating habits, and the art of living well.

Healthy eating, according to the Indian Knowledge tradition, depends on desa  (region),  kala  (time or season), and prakriti (one’s natural constitution). This means that what suits one person may not suit another. Yet, alongside these individual considerations, there are some simple and universal principles of eating that anyone can follow in daily life. One such principle is beautifully expressed in a verse from Ksemakutuhala od Ksemedra, a 16th-century text:

madhuram adhuramadau madhyato mlaikabhavah katukatukamathante tiktatiktam tathaiva,

yadi sukhaparinamam vanchasi tvam hi rajan tyaja khalajanasangam bhojanam ma kadacit.

Addressing a king, the verse explains that food should be eaten in a certain order-sweet tastes at the beginning, sour in the middle, and pungent and bitter towards the end. The poet draws a striking contrast: the company of a wicked person may begin sweetly but ends in bitterness, and therefore should be avoided; food, on the other hand, should never be abandoned if it follows this very pattern.

This naturally raises a question-why should sweet foods be eaten first? Ayurveda offers a clear explanation. When a person is hungry, pitta, or digestive fire, is already strong. If sour, pungent, or spicy tastes are taken at this stage, pitta can become excessive. Sweet taste, however, has a calming effect and helps settle the digestive fire gently. If pitta is aggravated repeatedly, it may lead to problems such as acidity or gastritis, and in severe cases, serious health complications.

To avoid this,  Ayurveda recommends beginning the meal with something sweet. This is why, in many parts of India, the first item served during a traditional meal is a sweet. Until recently, and even today in several regions, it has been customary to welcome a guest returning from long travel with jaggery or a sweet-an everyday practice quietly guided by deep dietary wisdom. Again this is a general norm. It might change based on the region, time/season or compendium of an individual.

When should we eat?

Ayurveda offers a simple yet practical answer: one should eat only when genuinely hungry. Hunger is seen as a sign that the digestive system is ready to receive food. Along with this, Ayurveda also gives clear time-based guidelines to help maintain balance.

A classical verse explains this idea:

yamamadhye na bhoktavyam yamayugmam na langhayet,

yamamadhye rasodvego yugmetite balaksayah.

In simple terms, the text advises that one should not eat again within about three hours of a meal, nor should one remain hungry for more than six hours. Eating too soon after a meal disturbs the digestive process, while waiting too long weakens the body and drains energy. For example, if someone eats a full lunch and then snacks again within an hour or two out of habit rather than hunger, the digestion of the earlier meal is interrupted. On the other hand, skipping meals for long hours-such as working through the day without eating until late evening-often leads to fatigue, irritability, and low energy. Interestingly, modern nutrition science supports this balanced approach. Research in the field of chrononutrition shows that meal timing and regular eating intervals play a significant role in metabolism and overall health. Eating in alignment with the body’s internal biological clock, rather than grazing frequently or delaying meals for long periods, has been linked to better digestion, improved metabolic function, and healthier weight regulation. In this way, contemporary research quietly echoes Ayurveda’s long-standing advice: good health depends not only on what we eat, but also on when and how regularly we eat.

How much should we eat?

Before answering how much to eat, Ayurveda first asks us to understand the nature of food. Broadly, food is classified into two types-guru (heavy) and laghu (light).

Guru foods are those that take longer to digest. They tend to cause a feeling of heaviness, increase bodily waste, but are also nourishing, strengthening, and growth-promoting when taken properly. Laghu foods, on the other hand, are light and easy to digest. They help reduce excess weight and even support healing, such as recovery from wounds or illness.

With this understanding, Vagbhata, the author of the Astanga-hrdaya, gives a clear and practical guideline:

matrasi sarvakalam syat matra hyagneh pravartika,

matra dravyanyapeksante gurunyapi laghunyapi.

In simple words, one should always eat in the right quantity, because proper quantity keeps the digestive fire functioning well. Whether food is heavy or light, it becomes beneficial only when eaten in moderation. Ayurveda further explains what this moderation looks like in practice. Heavy foods should be eaten only to about half one’s capacity, while light foods should not be eaten to the point of complete fullness. Eating too little weakens the body, reduces vitality, and can disturb vata, leading to various health problems. On the other hand, eating too much-regardless of the type of food-can aggravate all bodily imbalances and burden digestion.

Contemporary studies on portion size and digestion show that consistently overeating, even of “healthy” foods, strains the digestive system and is linked to problems such as obesity, insulin resistance, and chronic inflammation. On the other hand, eating very small portions or skipping meals for long periods can lead to fatigue, nutrient deficiencies, and loss of muscle mass.

Research on mindful and portion-controlled eating also shows better digestion, improved metabolic health, and greater satiety when people stop eating before they feel completely full-remarkably similar to the Ayurvedic advice given centuries ago. Repeated overeating, Ayurveda warns, leads to indigestion, which it considers the root cause of many diseases. The lesson is simple and timeless: good health depends not only on what we eat, but also on how much we eat-and knowing when to stop.

Conclusion

The ideas presented here offer only a small glimpse into the vast and nuanced understanding of food found in the Indian Knowledge Systems tradition.

Ayurveda does not view eating as a mechanical act or a set of rigid rules, but as a thoughtful practice guided by time, place, individual nature, and moderation. From what we eat, to when and how much we eat, these principles quietly emphasise balance, awareness, and respect for the body’s natural rhythms. While modern research is now beginning to rediscover many of these insights, centuries-old Ayurvedic wisdom reminds us that healthy living often lies in simple, mindful choices. What has been shared here is only a beginning — an invitation to explore a much larger tradition where food is understood not just as nourishment, but as a foundation of life itself.

The writer is a Senior Subject Matter Expert Vyoma Linguistics Labs Fondation, Bengaluru Lead Guide, Bharat Ki Soch; views are personal