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Sharad Ritu

Food Practices To Follow According To Ayurvedic Wisdom

Sharad Ritu refers to the Autumn season, as per the Indian calendar. It aligns with the Western calendar, lasting from roughly mid-September to mid-November. As per Ayurvedic principles, the sudden return of sharp sunshine after the wet monsoon aggravates the Pitta dosha (fire and water elements) inside the body, which can trigger acidity or skin irritations. Consequently, Ayurveda recommends certain dietary practices that can help soothe the gut and ease the transition between seasons.

One of the most basic Ayurvedic principles for Sharad Ritu is to incorporate grains that are easy to digest. Barley and amaranth usually support easier digestion, as do light preparations made with aged rice. Like moong dal khichdi. Wheat, again, is completely fine to consume, so you can stick to simple, homemade rotis. At the same time, it’s better to avoid newly harvested grains, heavy-to-digest millets, and unrefined brown rice with the husk intact, as they aggravate internal heat and heaviness.

Sharad Ritu food focuses on balancing internal heat. Seasonal fruits are sweet and cooling, and help achieve this. Common fruits include pomegranates, grapes, and amla. You can consume them directly, in juices, as fruit chaat (but with moderate or no salt), or even in murabba (amla). Another fruit that can help with pitta dosha is apple. Its sweet and astringent qualities help calm excess pitta dosha. Some Ayurvedic traditions recommend eating apples earlier in the day, when digestion is considered stronger, rather than at night. 

Ayurveda recommends consuming liquids that are cooling (shita), sweet (madhura), bitter (tikta), and easy to digest. Cool, boiled water or water charged with herbs like sandalwood (chandan or raktachandan) should be consumed during this period. These specific herbs have natural cooling properties. They relieve excessive thirst, soothe the stomach lining, and lower internal inflammation, as per Ayurveda. If you consume dairy, you can also opt for warm or room-temperature cow's milk infused with a pinch of cardamom, shatavari, or mishri.

It’s not all cool and sweet on the diet. You also need to include seasonal vegetables which lean towards bitter and astringent flavours. While the other permissible Sharad Ritu foods work to counter the aggravated heat, these vegetables work to cleanse the system without provoking pitta dosha. Thus, add light, bitter or sweet squashes and leafy options like parwal, kaddu, lauki, methi, etc. to your Sharad Ritu diet.

It’s not just about what to add to your diet. You also need to be careful about what to avoid or remove from your Sharad Ritu diet. First and foremost, limit excessive salt, sharp spices, and highly sour fermented items that increase inflammation and acidity. Even pickles like amla achaar should be consumed in moderation. It’s also advisable to limit processed and packaged snacks like chips, salted crackers, and heavily salted canned foods, which can be high in sodium.

Many Ayurvedic dietary recommendations for Sharad Ritu emphasise lighter, predominantly vegetarian meals. Even if you want to include non-vegetarian items, avoid heavy meats and deep-fried foods during this seasonal shift. They can lead to sluggish digestion or provoke your pitta dosha. All types of fish, shrimp, prawns, crabs, and other shellfish should also be avoided during this time. If you are following Pitru Paksha (Shradh), which falls during the Sharad Ritu, then all forms of non-vegetarian food are prohibited. 

Sharad Ritu is not the time to overload your plate, even if the cooler weather makes heavier foods tempting. Ayurveda recommends eating according to your digestive capacity and choosing freshly prepared, lighter meals over very oily or fried foods. Simple combinations such as moong dal, rice or wheat, seasonal vegetables, and a little ghee can make for a balanced meal. Avoid overeating and give your previous meal enough time to digest.

Sharad Ritu food practices work best when paired with an appropriate daily routine. Ayurveda recommends avoiding daytime sleeping and strong exposure to the sun during this season, while keeping meals simple and regular. Think of the transition as a gentle reset: prioritise freshly prepared food, stay hydrated, limit overly spicy or fried meals, and pay attention to how your body responds as the weather changes.