Ayurvedic Kitchari (inspired) Cleanse

Every shift in season is an opportunity (sometimes a challenge…) to embrace a new phase in life. As changes in weather prompt us to switch up our wardrobes and seasonal foods encourage us to modify our diet, I like to kick off each season with a 1-2 week cleanse based off the Ayurvedic Kitchari diet. This cleanse is typically appropriate for almost everyone*, but consult your healthcare practitioner or nutritionist with any questions.  

Before I get into the cleanse, I’ll first detail the history behind every ingredient and include a personal anecdote, dragging out the narrative until you furiously scroll looking for the ingredients that should’ve been listed right at the top. Or, not (you know who you are!).

Ayurveda is the ancient Indian science of natural medicine, and diet is a foundational part of this holistic approach to disease and healing. Occasional kitchari diets are a common recommendation by many Ayurvedic practitioners as they can reset and clear out body and mind. It also helps to give our digestion a rest, since the ingredients are easy for (most) bodies to process.  

There are many sites that talk about kitchari, including Banyan Botanicals (my go-to for Ayurvedic herbs) where they offer details on the cleanse, and a cleanse kit.  

I keep my cleanse relatively flexible since I’m usually on it for 1-2 weeks. If this is your first time doing a cleanse or detox, start with 3 days.  

The diet is essentially :  

  • Fruit 
  • Nuts 
  • Vegetables
  • Lentils/ Beans 
  • Herbs and Spices
  • Whole Grains (primarily rice, oatmeal)
  • Oils (sesame, olive, coconut, ghee) 

The ‘NO’ list :  

  • Meat
  • Caffeine 
  • Alcohol 
  • Artificial anything
  • Gluten, baked goods
  • Sugar (fruit is OK, no added or refined sugar) 
  • Salt (use some salt if you have low blood pressure) 
  • Processed foods (easy to avoid with the 0 salt/ sugar rule) 

If you want to know which specific herbs and spices will support your ‘dosha’ (your Ayurvedic constitution), find an Ayurvedic practitioner in your area (below are a few in the LA area). Banyan Botanicals also has a basic ‘dosha quiz‘ which can point you in the direction, and their extended ‘Three Day Cleanse Guide‘ above includes a ‘tridoshic’ recipe (meaning the spices are balancing for all constitutions). An online quiz is no substitute for a personal consult of course, so please do contact a healthcare practitioner if you have any concerns. Don’t underestimate the powerful benefits of common kitchen spices! 

CLEANSE PREP 

  • Depending on your vices (alcohol, meat, sugar) and the quantity, cutting things out several days ahead of starting the kitchari will help reduce detox effects.   
  • Schedule the cleanse so you can rest during any detox effects, which I usually feel on days 2-3. Starting on a Friday allows for rest on the weekend. I get pretty intense caffeine withdrawal (so brutal that I now avoid it nearly completely), so if you anticipate that, quit caffeine at the start of the cleanse to align with your days of rest. 
  • Avoid scheduling excess activity and social gatherings (you’ll likely prefer to be alone in a quiet environment anyway).
  • Buy everything you need.

CLEANSE 

  • Pretty simple : eat kitchari for lunch and dinner, ideally all food is cooked fresh daily. 
  • Breakfast can be oatmeal or stewed fruit (apples or pears) for variation, or …. kitchari! 
  • During the winter I’ll make vegetable soups and savory porridge, based on kitchari ingredients. 
  • I switch up the grains (farro, barley, quinoa) and legumes (black beans, mung beans, chickpeas, etc) for variety, depending on the length of cleanse. 
  • If I don’t feel like eating but need some nutrients, I’ll boil vegetables & spices, drink the broth and save veg for the next meal. 
  • Be mindful of your energy levels and how you’re feeling – meditate, journal, rest, listen to yourself. 
  • Drink plenty of water and warm herbal tea if the weather is cold. 

POST CLEANSE 

  • Continue eating clean for the week after the cleanse : avoid meat, sugar, caffeine and alcohol.
  • Schedule your cleanse for the next season.

Ayurvedic Practitioners I recommend :  

*Avoid this cleanse if you : are pregnant, breastfeeding, menstruating, or have issues with low energy or stamina. Consult your healthcare practitioner or nutritionist if you have any concerns. The information provided is not intended to treat or cure illness or disease, or replace or override the recommendations of your healthcare practitioner.