Ayurvedic Summer Eats: 9 Pitta Pacifying Foods to Stay Cool

by Belinda Baer, Ayurvedic Practitioner and guide to help women 40+ to thrive

Updated: 8/13/25

Summer heat can throw your body’s balance off—particularly if your Pitta dosha is elevated.

In Ayurveda, Pitta represents internal fire, and in hot weather it can lead to irritability, inflammation, poor digestion, and restless sleep.

But simple food-based shifts—focusing on naturally cooling, hydrating, and calming ingredients—can bring soothing relief.

In this post, you’ll find 9 Pitta pacifying foods to help keep cool in summer, along with tips on how to enjoy them.

In this post:

• 9 Pitta-Pacifying Foods to Help Keep Cool

• But First, a Little Ayurveda Background

• What Is Pitta Dosha and Why Does It Overheat in Summer?

• How Can Food Help Balance Pitta in Ayurveda?

• To Help Pacify Pitta Dosha, Eat Foods with These Tastes

• And, Finally! 9 Pitta-Pacifying Foods to Help Keep Cool

• FAQs Pitta-Pacifying Foods

• Conclusion for 9 Pitta-Pacifying Foods to Stay Cool

9 Pitta-Pacifying Foods to Help Keep Cool

Here are 9 Pitta-pacifying foods to help keep cool:

1. sweet pomegranate (just thinking about this one cools me down!)

2. dandelion

3. dates

4. ghee ❤️

5. cow's milk

6. asparagus (oh yum! One of the veggies I missed most while I was living in India)

7. sweet potato

8. fennel bulb

9. wheat
   

But First, a Little Ayurveda Background

Definition of Doshas

The definition of dosha is "that which goes out of balance" or "fault".

Ayurveda identifies 3 doshas:

• Vata

• Pitta

• Kapha

Ayurveda uses doshas to explain:

• one's constitution

• the current state of balance

• the systems of the body.

Constitution--Prakriti

This is the particular combination of the three doshas that make up an individual.

Someone, like me, may have a predominance of Pitta and Kapha with less Vata in their constitution.

But someone else may have a predominance of Pitta and Vata with less Kapha in their constitution, or a predominance of Vata and Kapha with less Pitta.

But every individual has all three doshas within their bodies.

Some sources will talk about the possible constitution combinations as being:

• Vata Pitta

• Pitta Vata

• Kapha Pitta

• Pitta Kapha

• Vata Kapha

• Kapha Vata

• tri-doshic--this is rare. It means that the individual is equally composed of all 3 doshas (33 1/3% Vata, 33 1/3% Pitta, 33 1/3% Kapha)

Which of the doshas are predominant in your constitution?

This may take some time to determine because imbalances often present themselves first, rather than the constitution.

There are many constitution quizzes out there to try, like this one from Athreya Herbs.

Just be sure to answer the questions based on what you were like as a child, since this will give you the most accurate information.

Current State of Balance--Vikriti

At any given moment, the doshas can be assessed to determine if they are balanced.

Ayurveda does not look for all of the doshas to be equally of the same proportion (like in a tri-doshic constitution mentioned above), but rather that one's current state of balance of the doshas is the same as the constitution.

In Sanskrit terms, the vikriti equals the prakriti.

For example, a pulse reading may show an individual's constitution as something like

Vata-1, Pitta-3, Kapha-2.

Both the constitution and current state of balance should have this same proportion of each dosha.

If the current state of balance has changed in this individual to

Vata-2, Pitta-3, Kapha-2,

that would mean Vata is imbalanced, and for this individual, Vata needs to be reduced back down to 1.

Your constitution should not look like my constitution, and the goal is not to have the same amount of each dosha present in your system.

The goal is to have your current state of balance (vikriti) be the same as your constitution (prakriti), or the proportion with which you were born.

Usually, when a dosha is out of balance, it means that there's too much of that dosha present in the body.

We call that either an increase in the dosha, an imbalanced dosha, or we may say that a dosha is high in quantity.

The General Rule of Ayurveda

The general rule of Ayurveda is that "like increases like, and opposites decrease."

For example, if you have a Pitta imbalance (meaning Pitta is high or in excess), you would want a Pitta-balancing diet and do activities that would calm or reduce the Pitta.

These would be activities and qualities having the opposite qualities (gunas) to Pitta dosha.

If you eat foods or do activities with the same qualities as Pitta, it will increase Pitta, taking it further out of balance.

You can read more about the 20 Gunas (Qualities) here:

Why Do You Want to Keep the Doshas Balanced

Why is it important to keep the doshas balanced?

With a slight imbalance, you may notice some discomfort.

You might even go to a doctor to get some help, but be told that the tests are all fine and there is nothing wrong.

But you know that something is just not right.

If this imbalance is allowed to continue to go further and further out of balance, it may lead to an actual disease, something the doctors can detect with their tests.

However, by this point, it becomes much harder to correct.

I don't want this to sound alarming and make you feel like you need to panic.

Doshas go in and out of balance often, especially Vata dosha.

If you can learn how to live a balanced life, which includes not freaking out about whether or not the doshas are perfectly balanced, then you will be fine.

Brief Overview of Vata and Kapha Doshas

Vata dosha is the dosha composed of air and ether. It's much lighter than the other two doshas.

Its qualities are dry, light, rough, cold, subtle, mobile, and clear.

When balanced, Vata is characterized by freedom, joy, flexibility, and creativity.

When out of balance, Vata may create anxiety, worry, fear, insecurity, and loneliness.

Kapha dosha is composed of water and earth.

Its qualities are heavy, slow, cold, oily, smooth, dull, soft, stable, and cloudy/sticky.

When balanced, Kapha is characterized by love, stability, generosity, support, and being laid-back.

When out of balance, Kapha may create stubbornness, jealousy, greed, and attachment.

What Is Pitta Dosha and Why Does It Overheat in Summer?

Key qualities of Pitta (hot, sharp, oily)

Pitta dosha is composed of fire and water.

It controls all transformation that occurs in the body and the mind.

Pitta Dosha is Responsible For:

• synapses of the brain

• processing of emotions

• hormones

• enzymes necessary for digestion

• red blood cells of the blood

• and more

Qualities of Pitta Dosha

• light

• slightly oily

• hot

• spreading

• fleshy-smelling

• sharp/penetrating

• liquid

Balanced Pitta Dosha

• tend to be leaders

• like organization (although may not always be organized)

• enjoy using colored markers, Post-Its, and tabs to organize their work/papers/workspace

• sharp intelligence

• shrewd

Pitta Dosha Out of Balance

Pitta dosha out of balance may show up as:

• anger

• frustration

• sharp words/actions

• judgment and criticism of the self and/or others

Pitta Dosha Time of Life

Pitta dosha rules the middle years of life, from around puberty to menopause (or 50-60 for men) for everyone, no matter their constitution.

It's the time of life when one tends to be making their mark on the world, working and raising a family.

Pitta Dosha Time of Year

The Pitta dosha time of year in the US is summer.

The dates will vary from location to location based on proximity to the equator and elevation.

Pitta Dosha Time of Day

For everyone, no matter their constitution, there are two different Pitta dosha sections of a 24-hour day.

10 am to 2 pm

The first is from 10 am to 2 pm, making this time period the best time to eat the biggest meal of the day.

It may also be a time when you want to complete more focused work, using that Pitta dosha mental sharpness.

This is not the best time for a person with a Pitta dosha constitution or Pitta dosha imbalance to be out jogging in the sunshine, because it may create even more heat in the body, leading to anger, frustration, judgment, and criticism.

10 pm to 2 am

The second section is from 10 pm to 2 am.

It is best to be asleep during this time, because if not, you may get a second wind and feel like you need to fix your entire life.

If people with a lot of Pitta dosha in their constitution or those with a Pitta dosha imbalance find that they are awake past 10 pm, they may not get back to sleep before 2 am.

Ayurveda also tells us that it's important to be asleep between 10 pm and 2 am because the body is doing a natural detox during that time (remember that Pitta dosha is responsible for transformation, even the transformation of toxins to waste products).

If you miss that detox time toxins may accumulate in the body.

To learn more about Pitta Dosha Characteristics, check out this blog post:

How Can Food Help Balance Pitta in Ayurveda?

As discussed earlier, Ayurveda tells us, "like increases like, and opposites decrease."

If an excessive amount of foods aggravating to a dosha are consumed, then that dosha may go out of balance.

If foods pacifying to a dosha are consumed, that dosha will reduce or calm down.

Sweet, bitter, astringent tastes explained

According to Banyan Botanicals, the best summer diet emphasizes sweet, bitter, and astringent tastes.

Pitta dosha benefits from eating foods that are:

• sweet

• bitter

• astringent.

Pitta dosha is aggravated by foods that are

• sour

• salty

• pungent.

Everyone needs all six tastes in every meal.

People with a predominantly Pitta dosha constitution or a Pitta dosha imbalance should eat more sweet, bitter, and astringent foods and less sour, salty, and pungent foods.

To learn more about The 6 Tastes of Ayurveda, read this post:

To Help Pacify Pitta Dosha, Eat Foods with These Tastes

Sweet Foods

Sweet foods are Pitta-pacifying foods.

The sweet taste, in this context, is not referring to refined white sugar (which is actually aggravating to Pitta dosha).

Sweet foods, according to Ayurveda, are foods that are building in nature.

For example:

• grains

• sweet fruits (not sour)

• sweet vegetables--like sweet potato

• oils

• dates

• unrefined sugars

• meats (although some meats are aggravating for Pitta)

Bitter Foods

Bitter foods are Pitta-pacifying foods.

Bitter foods are just that, foods that feel bitter on the tongue.

Bitter foods are cleansing for the body.

Many herbs fall into the category of bitter.

Examples of bitter foods include:

• bitter greens, like dandelion or kale (but not mustard greens or nettle, which are warming in nature)

• most green veggies have some bitterness

• aloe vera

• fenugreek

• you might like to see coffee on this list, but, unfortunately, even though coffee is bitter in taste, the acidity is very Pitta-provoking

Astringent Foods

Astringent foods are Pitta-pacifying foods.

Astringent is less of a flavor and more of a dry feeling in the mouth experienced after eating certain foods.

All of the moisture feels sucked out of the mouth.

Examples include:

• pomegranate

• green tea

• most raw vegetables

• legumes

To read more about these three tastes that pacify Pitta dosha, read this post:

And, Finally! 9 Pitta-Pacifying Foods to Help Keep Cool

This list of 9 Pitta-pacifying foods to help keep cool creates a great starting point.

Adding cooling Ayurvedic foods to your diet reduces Pitta dosha.

These are the best foods for Pitta dosha during the summer, the Pitta time of year.

1. Sweet pomegranate

Benefits of this pitta-pacifying food include:

• boosting intelligence

• improve immunity

• relieve burning sensation

• reduce fever

• ease thirst

• helps replenish iron

• lessens ulcers in the gut

When I am in the US, I always have pomegranate juice on hand during the summer to help keep my Pitta dosha cool and calm.

2. Dandelion:

Benefits of dandelion include:

• diuretic

• blood cleansing

• laxative

• anti-inflammatory

• good for the liver, kidney, and spleen (Saumya Ayurveda)

3. Dates:

Benefits include:

• provides strength

• aphrodisiac

• nervine

• diuretic

• cardiotonic (strengthens the heart) (EasyAyurveda)

A delicious addition to a Pitta season diet.

4. Ghee

Benefits of ghee include:

• aids digestion

• increases absorption of nutrients

• sharpens mind

• acts as a preservative

• relieves mild burns

• carries nutrients and herbs directly to the tissues of the body

• increases memory

• increases ojas (the super fine quality of Kapha which gives all of us juiciness)

Many of my clients have embraced ghee in their lives to help keep Pitta cool while also soothing Vata dosha.

5. Cow's milk

When possible, use whole, preferably non-homogenized (the closest to the cow you can find).

Benefits of good quality cow's milk include:

• rejuvenating

• strengthening

• cardiac tonic

• increases intellect

• promotes virility1

6. Asparagus

Benefits of asparagus:

• diuretic

• detoxifies blood

• soothes inflammation

• cooling (JoyfullBelly)

7. Sweet potato

Benefits of sweet potato include:

• eases diarrhea

• wound healing

• reduces hair loss

• anti-wrinkle (1mg)

8. Fennel Bulb

Benefits of fennel bulbs include:

• improves digestion

• promotes mental clarity

• cooling (LakshmiAyurveda)

9. Wheat

I know, wheat is avoided by many people, but Pitta benefits by having something substantial to digest, and wheat gives the body something substantial to digest in this Pitta-pacifying food.

Benefits of wheat:

• aphrodisiac

• laxative

• life-giving

• creates steadiness

• helps mend broken tissues

• promotes strength2

• it also gives strong Pitta dosha digestion something to work on for a while

FAQs Pitta-Pacifying Foods

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Conclusion for 9 Pitta-Pacifying Foods to Stay Cool

When it comes to pacifying Pitta dosha, it is essential to focus on incorporating foods to reduce body heat that help balance the fiery nature of this dosha.

Pitta individuals tend to have a strong digestive fire, so it is crucial to choose Pitta-pacifying foods that are cooling, hydrating, and calming to prevent any imbalance.

It is important to note that Pitta individuals should avoid or minimize the consumption of hot and spicy foods, caffeine, alcohol, and fried foods, as these can aggravate Pitta dosha and lead to various health issues.

By following a diet rich in Pitta-pacifying foods and making mindful choices, individuals can maintain balance within their bodies and minds, promoting overall well-being and vitality.

Remember, listening to your body's needs and honoring its unique constitution is key to achieving optimal health and harmony.

To learn more about Pitta-pacifying foods, book an online consultation.

Learn more about Pitta dosha with these blog posts:

1. Materia Medica of Ayurveda, New Delhi, Concept Publishing Company, 1980,141.

2. Materia Medica of Ayurveda, New Delhi, Concept Publishing Company, 1980, 246.