Spring Grocery List – “Kapha Reducing Diet”


Why Eat Seasonally?

When we adjust our diet and lifestyle to match the season, health-promoting digestive microbes dramatically change. Spring microbes support balanced immunity, digestion, mood, energy, blood sugar, weight, sleep – and much more. Spring is also associated with the qualities of ‘Kapha,’ which are heavy, cold and oily. To stay balanced, focus on foods and activities that are light, dry and warm.

To Stay Strong and Healthy:

  • During spring, eat more foods from this list.
  • Eat more foods that are Pungent (Spicy), Bitter, Astringent / Light, Dry, Warm: such as flavorful steamed veggies, brothy soups, brown rice.
  • Eat less foods that are Sweet, Sour, Salty / Heavy, Cold, Oily: such as fried foods, ice cream, heavy dairy.
  • Follow our Short Home Cleanse for a 4-day personal cleanse.
  • For 6 weeks, take 500 mg of Manjistha, Turmeric Plus and Tulsi twice per day to cleanse your lymphatic system,
    heal your digestion, boost immunity and nourish your nervous system.
  • Tired? Schedule an Ayurvedic Consult to treat the root cause of your fatigue, which is different for each person.

Daily Routines (Dinacharya) for Spring:

  • Self-massage with warm Lymphatic Massage Oil or raw sesame oil.
  • Three or more times per day practice Bellows Breath: breathe quickly and with strength in and out through your nose for 30 seconds while expanding and contracting your diaphragm. Sit in silence for 1 minute.
  • Exercise in the morning to increase circulation, mood and immunity.
  • Perform Neti by irrigating your nasal passage with warm salt water. Always follow with Nasya.
  • Perform Nasya by dipping a q-tip in warm Tri-Doshic Massage Oil or warm sesame oil, swirling it inside your nostrils, and inhaling deeply.

Signs of Excess Kapha During Spring:

  • Cold, cough, allergies, congestion, flu, fatigue, depression, weight gain.
  • If you experience some of these signs, schedule a consult with Dr. Douillard and follow the above guidelines for a balanced spring!


  • Choose Organic and non-GMO when possible.
  • Curious about a food not on this list? Taste it. If it has 2 of the 3 spring tastes (pungent/spicy, bitter, astringent), it is balancing. Prepare it in a way that is light, warm and dry.
  • Eat more of your favorite foods from this list.
  • Though these are not the only items you can eat, they are the most beneficial foods for this season.
  • These foods are most beneficial for spring because they have qualities that balance spring (Kapha). Even if they are not harvested in your region during spring – or any season – their qualities are still balancing.  If you wish to take it to the next level, you can choose to eat more local foods, but you do not have to.
  • *An asterisk means that this food is a Spring Superfood. If you like it, eat more of it.

Download the PDF>>> Download a PDF of the Spring Grocery List


  • *Alfalfa Sprouts
  • Artichokes
  • *Asparagus
  • *Bean Sprouts
  • Beets
  • *Bell Peppers
  • *Bitter Melon
  • Broccoli
  • *Brussels Sprouts
  • *Cabbage
  • *Carrots
  • *Cauliflower
  • *Celery
  • *Chicory
  • *Chilies, dried
  • Cilantro
  • *Collard Greens
  • *Corn
  • *Dandelion
  • *Endive
  • Fennel
  • *Garlic
  • Ginger
  • *Green Beans
  • *Hot Peppers
  • Jicama
  • *Kale
  • Leeks
  • *Lettuce
  • *Mushrooms
  • *Mustard Greens
  • *Onions
  • *Parsley
  • *Peas
  • *Potatoes, baked
  • *Radishes
  • Seaweed
  • Snow Peas
  • *Spinach
  • *Swiss Chard
  • *Turnips
  • *Watercress


  • Apples
  • Blueberries
  • *Dried Fruit (all)
  • Grapefruit
  • Lemons, Limes
  • Papayas
  • Pears
  • Pomegranates (sour)
  • Raspberries
  • Strawberries
  • All Berries


  • Amaranth
  • Barley
  • Buckwheat
  • Corn
  • Millet
  • Oats, dry
  • Quinoa
  • Rice, Brown, long grain
  • Rye


  • *All Sprouted Beans
  • Adzuki
  • Black Gram
  • Garbanzo
  • Fava
  • *Kidney
  • *Lentils
  • *Lima
  • *Mung
  • *Split Pea


  • Filberts
  • Pinons
  • Pumpkin
  • Sunflower


  • Ghee (moderation)
  • Lowfat yogurt (moderation)
  • Rice/Soy milk
  • *Goat milk


  • Chicken
  • Duck (moderation)
  • Eggs (moderation)
  • Freshwater fish
  • Lamb (moderation)
  • Ocean fish (moderation)
  • Turkey


  • *Corn
  • Flax
  • Mustard
  • Sunflower


  • Anise
  • Asafoetida
  • Basil
  • Bay Leaf
  • *Black Pepper
  • Chamomile
  • Caraway
  • Cardamom
  • *Cayenne
  • Cinnamon
  • *Clove
  • Coriander
  • Cumin
  • Dill
  • Fennel
  • Fenugreek
  • Garlic
  • Ginger
  • Horseradish
  • Marjoram
  • Mustard
  • Nutmeg
  • Oregano
  • Peppermint
  • Poppy Seeds
  • Rosemary
  • Saffron
  • Sage
  • Spearmint
  • Thyme
  • Turmeric


  • Black Tea (moderation)
  • Coffee (moderation)
  •  Water (room temp. to hot)


  • Alfalfa
  • *Cardamom
  • *Chicory
  • *Cinnamon
  • *Cloves
  • *Dandelion
  • *Ginger
  • *Hibiscus
  • *Orange Peel
  • *Strawberry Leaf


  • *Honey – Raw
  •  Maple Syrup
  • Molasses


  • Carob
  • Pickles

*An asterisk means that this food is a Spring Superfood. If you like it, eat more of it.

Slider_3SD-Challenge-with-Learn-More_Dec2014This 2015, join Dr. John Douillard for The 3-Season Diet Challenge. It’s free! This challenge takes you through a year of eating seasonally with month-to-month support and guidance. Nature provides the ideal harvest for each season to keep you strong, healthy, energized and focused. New research suggests that our gut microbes are meant to change seasonally by the foods we eat. Seasonal microbes optimize digestion, mood and immunity – the way nature intended!

Learn more about the 3-Season Diet Challenge and sign up for FREE today!

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* Please Note: We cannot effectively or legally answer personal health questions here, for further assistance please consider a personalized Ayurvedic Consultation.