In the pursuit of a long, energetic, and disease-free life, ancient yogic wisdom offers timeless dietary advice. Sadhguru Jaggi Vasudev, a mystic and founder of Isha Foundation, has consistently emphasized that food is not just fuel — it is your body's information system. What you eat determines how you feel, how you think, and how long you live.
Below are 11 transformative food habits recommended by Sadhguru that promote gut health and ultimately support a longer, healthier life.
1. Eat Fresh, Alive Foods
Sadhguru advises that we should consume foods that still carry life energy or prana. Fresh fruits, vegetables, sprouted grains, and soaked nuts are examples of such living foods.
📚 Citation: A study published in Nutrients (2018) supports the benefits of whole plant-based foods in improving gut microbiota and reducing inflammation [source].
2. Avoid Dead and Processed Foods
“Dead food cannot make a living body,” Sadhguru says. He warns against eating packaged, highly processed foods that lack vitality and are difficult for the body to digest.
📚 Citation: Ultra-processed foods have been linked to gut dysbiosis and metabolic disorders [source].
3. Practice a Seasonal Diet
Eating locally and seasonally ensures the body adapts to climatic conditions and digests food optimally.
📚 Ayurvedic Insight: Ritucharya — the Ayurvedic concept of seasonal routines — aligns closely with this idea, emphasizing seasonal foods for digestive balance.
4. Include 40% Raw Foods in Every Meal
Sadhguru suggests including at least 40% raw food in your daily intake to ensure better digestion, higher enzyme content, and cleaner intestines.
📚 Citation: Raw foods contain natural enzymes that assist digestion, reducing the burden on the pancreas [source].
5. Eat Two Meals a Day
“Two good meals a day are enough if you eat the right kind of food,” says Sadhguru. Eating less frequently gives the digestive system time to rest and detoxify.
📚 Citation: Intermittent fasting has been associated with improved gut health and longevity markers [source].
6. Include Fermented Foods
Foods like curd, buttermilk, and pickles (naturally fermented) support gut microbiota and enhance immunity.
📚 Citation: Fermented foods increase the diversity of gut bacteria, which is crucial for overall health [source].
7. Use Ghee and Castor Oil Occasionally
Sadhguru emphasizes using traditional fats like ghee and castor oil (internally) to lubricate the digestive tract and aid in detox.
📚 Ayurvedic Insight: Castor oil has been traditionally used as a mild laxative and detoxifier in Ayurveda.
8. Avoid Water Immediately After Meals
Drinking water immediately after eating can dilute digestive enzymes. Sadhguru recommends waiting at least 1–1.5 hours after meals.
📚 Citation: Research shows that drinking large amounts of water with meals may impair gastric digestion by diluting stomach acids [source].
9. Incorporate Fasting
“Fasting is not about starving. It’s about giving your body the space to cleanse itself,” Sadhguru explains. He recommends at least one day of fasting every two weeks.
📚 Citation: Controlled fasting improves gut barrier function and enhances cellular repair mechanisms [source].
10. Chew Your Food Thoroughly
Digestion starts in the mouth. Sadhguru advises chewing each bite 24–32 times so that the food is almost liquid when it reaches your stomach.
📚 Citation: Proper mastication has been shown to promote digestive enzyme release and better nutrient absorption [source].
11. Eat with a Calm Mind
Lastly, Sadhguru reminds us that the bhava (inner feeling) with which we eat influences how our body receives and processes the food. Eat joyfully, not in stress.
📚 Citation: Studies in psychogastroenterology show that stress alters gut function and the microbiome balance [source].
Final Thoughts
These 11 food habits, when practiced regularly, do more than nourish the body — they align your physical and spiritual well-being, as Sadhguru teaches. A healthy gut is the foundation of a vibrant life and these small changes can lead to profound transformation.
Let food be your healer, your energizer, and your guide to living longer and better.
