Balancing Kapha Dosha: Tips and Ayurvedic Remedies

What does the Kapha Dosha look like in and out of balance?

Like increases like. Opposite qualities bring balance.

What nurtures the Kapha dosha?

Those that identify with a predominant Kapha Dosha receive the most energy from the elements of fire, air, and space. They find comfort and support in things that are dry, warm, stimulating, light. Tastes that allow Kapha to feel optimal are those that are pungent, bitter, and astringent. Because like increases like, Kaphas will naturally be attracted to those qualities that tip them out of balance. Kapha is typically slower, cool, and heavy so we need to balance with the opposite… movement/activity, dryness, lightness. Moderate and consistent exercise is extremely important to keep kapha in balance.

What does it look like when Kapha is in balance?

When in balance, one with a Kapha constitution is solid and stable. They are strong, loyal, nurturing, calm, and consistent. They are the determined individual who gets things done.

What does it look like when Kapha is out of balance?

When out of balance, Kapha Dosha Types will experience…

Excessive desire to sleep
Overeating or loss of appetite
Inertia
Water retention
Dull pain and dull in the mind
No motivation to be physically active
Excess mucus and salivation that can include sticky phlegm, wet cough, thick white discharges
Feelings of coldness, heaviness, stagnation
Congestion
Constipation
Sluggish Digestion
Depression

If Kapha is out of balance then this may manifest in depression, heart problems, diabetes, high cholesterol or in being overweight. Too little Kapha and there will be signs of Vata increase such as cracking joints, dryness, dizziness, and weight loss. Kapha problems, such as sinus congestion and allergies, often develop in childhood, a time of growth. Kapha’s inherent role in the storing of energy can mean that on an emotional level, kapha people have a tendency to hold on to relationships and material objects that may not serve them.

What can get Kapha out of balance?

Kapha can be knocked out of balance by the excessive intake of the flavors of sweet, salty, or sour as they increase moisture. They typically struggle to find energy during the morning (7-11am) and evening (7-11pm). Lack of movement and absence of time in nature can tip the scales negatively for the Kapha. Other things that can be a factor in the off balance of the Kapha Dosha are…

Winter weather with lack of sunshine or a cold, damp climate
Cold, heavy, and bland diet
Sleeping in too late/ staying up too late
Too much sitting (computer, driving, screens)
Isolation or not enough time with friends
Doing too much for others

Maintaining Balance as a Kapha

What can you do to help get your Kapha back into balance?

Again because “like increase like” there is a natural tendency for kapha types to be attracted to the qualities that tip them out of balance. As kapha is slow, damp, and heavy, it is best balanced with the opposite: movement and activity, dryness, lightness.

Kapha Balancing Diet

Tips for Kapha Dosha Types or those experiencing a kapha imbalance (sinus congestion, thick tongue coating, paleness, high cholesterol, edema)

In general, some diet tips that have been helpful for Kapha include…

Eat only when you are hungry and not between meals. Try not to snack or eat anything after dinner.
Try to get at least 10,000 steps a day. Movement is key to help move digestion along but it doesn’t need to be strenuous.
Watch portions and avoid overeating, especially at nights
Favor...
Foods that are light, dry, or warm
Foods that are spicy, bitter, or astringent
Try to include ginger in your daily diet

Reduce…
Foods that are heavy, oily, or cold
Foods that are sweet, salty, or sour

Avoid…
Raw or refrigerated foods
Yeast, salt, cheese, yogurt, chocolate, refined sugars, and flour

Focus on tastes that are balanced to Kapha. These would include…

Pungent

Light, hot, rough, and dry
Foods like…

Spicy; hot like chilies, radishes, turnips, raw onions, spices
If you like spicy, fiery go for it!
If not, favor milder spices like cardamom, cloves, cinnamon, cumin, ginger, garlic, paprika, turmeric

These types of foods will…

Cleanse the mouth and clarify the senses
Stimulates digestion
Liquefies secretions and encourages sweating
Clears channels of the body and helps to thin blood

Bitter

Rough, drying, light, cold
Foods like…

Bitter greens (kale, dandelion greens, collard greens, etc.), bitter melons, jerusalem artichokes, burdock root, eggplant, dark chocolate, cumin, neem leaves, saffron, turmeric

These types of foods will…

Cleanses pallet and improves sense of taste
Tones skin and muscles
Improves appetite, support digestion
Absorbs moisture

Astringent

The flavor of dryness - chalky taste that dries out the math and makes it feel as though it will contract
Dry, rough, somewhat light, cold
Foods like…

Legumes like adzuki beans, black-eyed peas, chickpeas, kidney beans, lentils, pinto beans, and soybeans
Apples, cranberries, pomegranate, artichokes, broccoli, cauliflower, lettuce, popcorn, rice cakes, crackers, basil, coriander, dill, fennel, parsley, and turmeric

It’s best to add warming herbs and spices to astringent foods to help decrease excess moisture in the body.
These types of foods will…

Compress and absorb the excess fluid in the body
Tone bodily tissues

Minimize your intake of the following tastes:

Sweet

This taste tends to be cold, heavy, moist, oily; all attributes that increase moisture in your body.
It would be impossible to eat a nutritious diet and avoid the sweet taste altogether. But it is certainly reasonable to reduce the portions of naturally sweet-tasting foods like fruits, grains, root vegetables, milk, ghee, yogurt, eggs, nuts, seeds, oils, and meats.
Sweet foods tend to aggravate kapha’s tendency toward heaviness, obesity, lethargy, and excess sleep. They can also cause excessive mucus, aggravate colds and coughs, and depress the appetite in an unhealthy way.

Sour

Minimize sour foods like vinegar, cheese, sour cream, green grapes, oranges, pineapple, and grapefruit.
These foods tend to also be made of moistening and oily qualities that aggravate kapha.
The sour taste can increase thirst, create heaviness in the eyes, cause laxity in the body, and aggravate water retention or swelling.
An occasional squeeze of lemon or lime juice is the best way for kapha to ingest the sour taste.

Salty

Much like the sour taste, it is salt’s moist and oily nature that aggravates kapha.
In excess, the salty taste can cause water retention, high blood pressure, intestinal inflammation, gray hair, wrinkles, excess thirst, and it can impede the sense organs.
It tends to spark a sharp desire for stronger flavors and can similarly trigger insatiability and greed.

Kapha Balancing Foods

When you’re feeling as though you’re out of balance, food and nutrition is a very great first step to help getting things back on track. When it comes to your meals, favor those items that are…

Warm over Cold
Light and Airy over dense and heavy
Dry over most and oily
Rough over smooth

Grains

Drying/warming options that include millet, corn, buckwheat, quinoa, and rye.

Beans/lentils

Most are fine!
Avoid tofu as it is cold and hard to digest. Split mung beans are best.

Vegetables

Eggplant, beet, broccoli, cabbage, carrot, cauliflower, celery, green leaves, kale, potato, pumpkin, allums, brussels sprouts, seaweeds
Try to reduce your intake of the following as they only increase the amount of fluid in your body…

avocado, olives, tomato, cucumber sweet potato, summer squash

Fruits

Apples and pears are best, especially if baked or stewed
Reduce heavy, sweet, and sour fruits like banana, orange, pineapple, figs, date, coconut, and all types of melon (they tend to increase congestion)

Nuts

Try to avoid as they are oily and will only increase the sluggish feelings
Pumpkin and sunflower seeds are light enough, so those can be eaten

Meat

White meat such as chicken, turkey, fish are great options
Pork, beef, and other red meats are too heavy for Kapha and create congestion

Dairy

Goat milk is best; drink warm for easy digestion
Cow’s milk can be used when diluted with water

Tip: Boil the milk first with spices like cardamom or ginger to help reduce any mucus-generating properties; drink warm

Try to avoid eggs, cheese, yogurt, buttermilk

Oils

Reduce all oils as much as possible
Ghee is the best option

Herbs & Spices

Herbs and spices are all great - especially ginger!
Try to avoid salt as it will increase the rate of water retention

Kapha Balancing Beverages

Kapha can really benefit by drinking hot or warm water as well as spicy teas. These types of drinks will help to clear mucus from the stomach and lungs. Look for beverages that include spices and herbs such as ginger, black pepper, or trikatu or warming tonics that include ashwagandha, cinnamon, and chyawanprash.

Kapha Balancing Practices

To balance some of this dosha’s tendency to “hold on” kapha types can try to let go of more in life, increase the amount of movement they do on a daily basis, undertake more stimulating activities, share their thoughts and feelings more, and clear out their cupboards more regularly.

Physical Activity to help Balance Kapha

Ayurveda has the view that people should practice stimulating exercise up to the point of producing a mild sweat and not beyond. Exercices only for as long as you can comfortably breathe through our nostrils. Listen to yourself and your body and choose something appropriate for yourself. Don’t overdo any repetitive exercises that will stress one specific part of the body excessively.

Make sure that your exercise routine is fun, vigorous, and stimulating - Kapha thrives on activities like walking, hiking, dancing (think Zoomba!), running, cycling, skipping, trampolining, hula-hooping, and high intensity interval training. Practice Kapha-pacifying yoga or a handful of invigorating Sun Salutations each morning.

Kapha can also benefit from sauna sessions to rid the body of toxins and excess moisture via the heat and sweat. After a sauna, or before a shower, it’s recommended that you massage light, dry oils into the skin to help relax the muscles and loosen tension.

Mental and Emotional Practices to help Balance Kapha

Kapha’s tend to be strong and silent - they’re the ones that you’re going to want by your side during a tough time. With that stability and nurturing presence, they can tend to keep their own emotions and energy to themselves. By giving in and sharing thoughts, feelings, emotions, and troubles, they can feel immense relief immediately.

Undertake more stimulating activities that will help your physical as well as mental space. Clear out your spaces and remove things that do not serve a purpose or bring joy as this will help calm your mind as well as your space.

Sense Therapies for Balancing Kapha

Don’t forget your other senses! The power of sound, sight, and smell can help to rebalance your mind and body. Kapha’s tend to get back in balance when experiencing the following sensations:

Sound

Stimulating, uplifting chanting or rhythms
Sounds in nature that are loud like a thunder storm, strong winds and a rough ocean

Sight

Nature: Deserts, fields, fast moving water
Stimulating colors: Red, bright orange, and yellow

Smell

Stimulating aromas: eucalyptus, camphor, orange, basil, thyme

Learn more about the Kapha Dosha

Learn more about...

The Kapha Dosha Profile

The Kapha Seasonal Guide

Ayurvedic Seasonal Food List

Ayurvedic Morning Routine

What is Kapha season? Ayurvedic Spring Guide

Tips for Winter to Spring Seasonal Eating in Ayurveda

Kapha Support and Tools

The Balance of the Kapha Dosha