By Milda Urban, Summersalt Yoga founder

The right nutrition plays a big role in your yoga practice. A healthy diet helps you feel strong, light, and focused. It supports both your physical energy and mental clarity. If you want to get the most out of yoga, you need to nourish your body and mind with the right foods.

The first rule of yoga nutrition is moderation. The second is choosing clean, natural food. Yogis believe that food affects not only the body but also the mind. What you eat can shape your energy, emotions, and focus.

A light body helps with difficult yoga poses. A clear mind makes it easier to meditate. A healthy diet makes both possible. When you eat clean food—free from chemicals and heavy processing—you feel better, move better, and think better.

What Yogis Eat for a Healthy Diet

Yogis follow a simple and natural way of eating. Their meals often include:

• Legumes

• Fresh fruit and vegetables

• Whole grains

• Nuts and seeds

• Dairy (in some cases)

They avoid processed food. That means no canned, fermented, or fried items. The goal is to eat fresh and clean.

Many yogis are vegetarian. They believe meat is not only unethical but also harmful. It may carry toxins, be hard to digest, and lack essential nutrients. Some say our bodies aren’t made for eating meat, based on how our teeth and digestion work.

Still, it’s important to eat a healthy diet that gives you enough protein. Yogis get it from nuts, seeds, dairy, and legumes like soy, peas, and lentils. Other common foods include sourdough bread, rice with beans, tofu, and herbal teas.

Understanding the Yoga Nutrition Philosophy

Yoga splits food into three energy types, called gunas:

Sattva
This stands for purity and balance. Sattvic food feeds the body and calms the mind. It helps create peace and clarity.
Sattvic foods include:

• Fresh vegetables

• Legumes

• Fruit

• Whole grains and dairy

• Nuts, honey, and herbal teas

Rajas
This type creates stress, action, and restlessness. It fuels the body but makes the mind tired.
Rajas foods include:

• Coffee, strong tea, chocolate

• Onions, garlic

• Spicy, salty, or bitter foods

Tamas
This brings laziness, fear, and confusion. It drains your energy and weakens your body and mind.
Tamas foods include:

• Meat and alcohol

• Fried, fermented, or chemically processed foods

• Overripe fruits

To keep your body strong and your mind focused, follow a sattvic healthy diet as much as possible.

Finding Balance Through a Healthy Diet

Yoga is more than movement—it’s a way of life. A healthy diet is a key part of that lifestyle. Eating clean, light, and natural foods brings harmony to your body and mind. You’ll feel more balanced, focused, and full of energy. Whether you’re new to yoga or have been practicing for years, your plate matters just as much as your pose.

Find more great recipes in our FREE Vegetarian Cookbook. GET YOUR COPY HERE.