Celiac – Diet & Lifestyle

Ayurvedic and Yogic Daily Routine for Managing Celiac Disease
Introduction:
Celiac disease is an autoimmune disorder where ingesting gluten leads to damage in the small
intestine. Managing celiac disease requires a strict gluten-free diet and a lifestyle that promotes
overall digestive health. Ayurveda and Yoga provide a holistic approach to managing this
condition by balancing the tridoshas (Vata, Pitta, and Kapha) and supporting digestion. This
plan offers a comprehensive daily routine for those with celiac disease, including diet, lifestyle
tips, and specific exercises.
Morning Routine
1. Wake-Up (5:00-6:00 AM)
– Affirmations/Gratitude: Begin the day with positive affirmations or a moment of gratitude
to set a harmonious tone.
– Hydration: Drink a glass of warm water with a slice of ginger and a few drops of lemon
juice to stimulate digestion.
2. Oil Pulling (5:15-5:25 AM)
– Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and
rinse with warm water.
3. Tongue Scraping (5:25-5:30 AM)
– Use a tongue scraper to remove toxins from the tongue, aiding in digestive health.
4. Yoga and Pranayama (5:30-6:15 AM)
– Asanas: Focus on gentle poses to support digestion and balance the doshas:
– Pawanmuktasana (Wind-Relieving Pose)
– Vajrasana (Thunderbolt Pose)
– Bhujangasana (Cobra Pose)
– Ardha Matsyendrasana (Half Lord of the Fishes Pose)
– Pranayama: Practice Nadi Shodhana (Alternate Nostril Breathing) and Ujjayi (Victorious
Breath) to calm the mind and balance the doshas.
5. Meditation (6:15-6:30 AM)
– Practice mindful meditation or chanting to reduce stress and enhance overall well-being.
6. Herbal Tea (6:30-6:45 AM)
– Drink an infusion of fennel, cumin, and coriander seeds to aid digestion and balance Vata
and Pitta doshas.
Breakfast (8:00-8:30 AM)
– Food: Opt for a nourishing gluten-free breakfast such as a bowl of quinoa porridge with
ghee, fresh fruits, and a dash of cinnamon. Include chia seeds for added fiber.

Mid-Morning (10:00-10:30 AM)
– Water Infusion: Drink water infused with fresh mint leaves and a few slices of cucumber
to stay hydrated and support digestion.
Lunch (12:00-1:00 PM)
– Food: Enjoy a balanced gluten-free meal with whole grains (like brown rice or millet), lean
proteins (such as lentils or tofu), and a variety of cooked vegetables. Use Ayurvedic spices like
turmeric, cumin, and coriander to enhance digestion.
Afternoon Routine (2:30-3:00 PM)
– Herbal Drink: Sip on a warm infusion of licorice root or aloe vera juice to soothe the
digestive tract and balance Pitta dosha.
– Short Walk: Take a 10-15 minute walk to aid digestion and improve circulation.
 Evening (5:00-6:00 PM)
– Light Snack: Choose a small, gluten-free snack such as a handful of nuts or a piece of
fruit. Avoid processed snacks and high-sugar foods.

Herbal Tea 
– Drink an infusion of fennel, cumin, and coriander seeds to aid digestion and balance Vata
and Pitta doshas.
Yoga or Exercise (6:00-6:30 PM)
– Engage in light physical activities like walking, gentle yoga, or Tai Chi. Focus on poses that
promote relaxation and support digestion, such as Paschimottanasana (Seated Forward Bend)
and Supta Baddha Konasana (Reclining Bound Angle Pose).
Dinner (7:00-7:30 PM)
– Food: Keep dinner light and gluten-free. Opt for a bowl of vegetable soup, steamed
vegetables, or kichari (a mix of rice and lentils). Avoid raw or heavy foods, especially those that
are difficult to digest.
Bedtime Routine
1. Herbal Tea (9:00-9:15 PM)
– Drink a cup of chamomile tea or warm almond milk with a pinch of nutmeg to promote
relaxation and soothe digestion.
2. Meditation or Relaxation (9:15-9:30 PM)
– Practice deep breathing exercises or a short meditation session to wind down and prepare
for restful sleep.
3. Sleep (10:00 PM)
– Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.
Do and don’ts

Do
– Consume Gluten-Free Foods: Choose naturally gluten-free grains like rice, quinoa, millet,
and amaranth.
– Use Digestive Spices: Incorporate spices such as turmeric, cumin, coriander, and ginger to
enhance digestion.
– Eat Warm and Cooked Foods: Prefer warm, cooked meals to support digestion and
balance Vata dosha.
– Stay Hydrated: Drink plenty of warm or room-temperature water throughout the day.
Don’ts
– Avoid Gluten: Strictly avoid wheat, barley, rye, and any products containing gluten.
– Limit Processed Foods: Steer clear of processed foods and packaged snacks that may
contain hidden gluten.
– Avoid Cold Foods: Avoid cold foods and beverages that can aggravate Vata and impair
digestion.
– Minimize Stress: Manage stress through regular relaxation techniques, as stress can
worsen digestive symptoms.
Additional Tips
– Tridosha Balance: Understand your primary dosha and adapt dietary choices to maintain
balance.
– Vata: Focus on grounding, warm, and oily foods.
– Pitta: Choose cooling, hydrating foods, and avoid spicy or acidic items.
– Kapha: Opt for light, warm foods and avoid heavy or oily foods.
– Mindful Eating: Eat slowly and mindfully to support digestion and absorption of nutrients.
– Regular Meals: Maintain a consistent meal schedule to regulate digestive function.
– Avoid Overeating: Eat until you are comfortably full, but not overstuffed.
Conclusion:
Managing celiac disease through Ayurvedic and Yogic practices involves a comprehensive
approach that emphasizes a gluten-free diet, balanced lifestyle, and supportive exercises. By
following this holistic routine, you can enhance your digestive health, balance the doshas, and
improve overall well-being. Embrace these practices consistently for optimal results in managing
celiac disease and promoting a harmonious lifestyle.

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