- Written by Anna Dale, Senior Consultant at UWAY Health
The first time I ate a masala dosa in Bangalore, I had no idea it would completely change the way I looked at food. It wasn’t just the crispiness or the comforting potato filling,it was the way I felt afterwards. Light, grounded, and clear-headed. Back home in Europe, I was used to toast, soups, and oven-roasted meals. That dosa? It opened up a whole new world for me.
Ayurveda, which I’ve studied and practiced for over 20 years now, isn’t about handing you a strict food chart or a one-size-fits-all plan. Instead, it gently teaches you why something works for you, in your current state, based on where you are, how your body feels, and what the climate is doing around you. So today, I want to explore a question I hear often: Can continental food be Ayurvedic? And how does it stack up against Indian food?
It’s Not About East vs. West, It’s About What Suits You
In December 2024, I travelled with my family to Delhi and Jaipur. We had some unforgettable meals—some Indian, some continental. One evening in Jaipur, I ordered a rich, creamy four-cheese pasta. It tasted lovely, but the next morning, I was longing for a simple bowl of jeera rice and warm ginger tea. Not because the pasta was ‘bad’—it was delicious—but something about how I felt afterward just didn’t sit right.
Ayurveda has a word for this inner response: Agni, your digestive fire. And when that fire is low, digestion slows down, making you feel heavy, dull, or even a little foggy. Continental food, especially when it’s cold, creamy, or too rich, can put out that fire unless it’s adapted to what your body needs.
So, Is Indian Food Always Better?
Not necessarily. Indian food can be just as problematic if it’s too oily, overcooked, or eaten late at night. Ayurveda doesn’t label foods as good or bad. It asks you to look at the whole picture: your body type, the weather, how strong your digestion is, and what your lifestyle looks like.
It also considers what you’re used to eating. If your family has eaten rice, dal, and ghee for generations, your body probably handles that better than a raw salad or cheesy lasagna. Similarly, if you’ve grown up with roasted root vegetables, sourdough bread, or stews, your body may thrive on those. We’re all wired a little differently, and that’s okay.
What About Meat?
Here’s a question I get a lot: “Is Ayurveda against eating meat?” The answer is—it depends.
Ayurveda does acknowledge the role of meat, especially when someone is recovering from illness, feeling very weak, or living in extremely cold conditions. But it really comes down to how, when, and where you’re eating it.
If it’s hot and humid outside, heavier meats might be harder to digest. In winter, though, they can feel grounding and nourishing. The way you cook it matters too. A light stew or broth is far easier on the stomach than a fried or heavily spiced dish. And of course, your health condition makes a difference. If digestion is weak or if there’s inflammation in the body, it might be better to avoid meat for a while.
Ayurveda isn’t against meat. It just encourages you to be mindful—and honestly, to pay attention to what your body’s telling you in that moment. Ask yourself—will this help me feel better, or is it too much for my body right now?
Indian vs Continental Food: What Works When?
Here are a few examples I like to share with clients who are trying to figure out what to eat:
| Situation | Indian Food Suggestion | Continental Option | Why It Works |
|---|---|---|---|
| When you're unwell | Moong dal khichdi | Vegetable soup with toast | Both are light and easy to digest |
| Hot summer day | Curd rice or lemon rice | Light pasta with steamed veggies | Cooling, simple, and not greasy |
| Cold winter evening | Ragi porridge or upma | Mashed potatoes with warm greens | Warm, grounding, and comforting |
| Rainy, sluggish day | Pepper rasam and rice | Grilled veggie sandwich | Stimulates digestion and cuts heaviness |
When you're unwell
Moong dal khichdi
Vegetable soup with toast
Both are light and easy to digest
Hot summer day
Curd rice or lemon rice
Light pasta with steamed veggies
Cooling, simple, and not greasy
Cold winter evening
Ragi porridge or upma
Mashed potatoes with warm greens
Warm, grounding, and comforting
Rainy, sluggish day
Pepper rasam and rice
Grilled veggie sandwich
Stimulates digestion and cuts heaviness
Of course, this is just a rough guide. Each person’s body is different. Ideally, you’d consult someone who understands your unique constitution.
Mistakes I See Often with Continental Food in India
One common one is eating cold salads during monsoon season. It might feel “light,” but it actually slows digestion and increases heaviness in the body. Another is mixing too many rich or sour foods—like cheese, cream, and tomato together. It’s tasty, but hard to digest. And finally, drinking iced drinks right after meals. That puts out your digestive fire almost instantly.
How I’ve Adapted Western Food at Home
Back home in Europe, we still eat a lot of continental meals. But I’ve made a few quiet shifts that have really helped.
I steam or lightly sauté greens instead of serving them raw. I add spices like cumin or ajwain to lentils and beans. I avoid mixing fruits and dairy. And instead of cold drinks, we end meals with a warm herbal tea. I’ve also brought Indian comfort foods into our home—dal, chapati, kanji, sambar. There’s something about them that just feels nourishing—especially on those long, stressful days when I don’t want to think too hard about what to eat.
Ayurveda Isn’t a Cuisine—It’s a Way of Thinking
And that’s what I love most about it. Ayurveda doesn’t say, “Eat Indian food.” It’s really just saying, ‘Eat what suits youright now.’ That’s it. That means taking into account where you live, the season, your digestion, your routine, and even your ancestry.
Even if you live abroad, you can still follow Ayurvedic principles. And if you live in India and enjoy continental food, that’s fine too. Just check in with your body. Is the food warm? Is it heavy or light? Is it what your body is asking for?
A Quick Note If You’re Living Abroad
If you’re someone who lives outside India and eats mostly continental food, don’t worry—you can absolutely eat in line with Ayurveda. I’ll write a detailed blog about that soon. But in short, it starts with warmth, spices, and eating your meals at the right time.
Final Thoughts: What That Dosa Taught Me
That first dosa didn’t just satisfy my hunger. It taught me something important—good food isn’t just about flavour. It’s about how it makes you feel afterwards.
Today, I’m so happy to be part of UWAY Health, where I get to share these insights and help people navigate their food choices with more confidence and calm. Whether it’s dal or pasta, what matters most is how you feel after you’ve eaten.
Wondering what continental dishes might suit your body type? Reach out to UWAY for a personalised consultation or stay tuned for my next blog, where I’ll share tips for eating Ayurvedically while living abroad.
Wishing you warmth, ease, and happy digestion.
—Anna
www.healthwithanna.com
About Author
Ms Anna Dale
Ms. Anna Dale is a senior Ayurveda practitioner with over 2 decade of experience across the UK and Europe. She holds postgraduate and master’s qualifications in Ayurveda from top institutions in the UK and India.
Her journey into Ayurveda began with her own healing from a breast tumour—an experience that fuels her commitment to helping others manage chronic conditions, stress, and hormonal imbalances through natural, sustainable care.
At UWAY, she contributes to the Healthy Living and Chronic Care programs, combining classical Ayurvedic wisdom with modern lifestyle tools to guide patients toward lasting wellness.
