The Pitta Plan

A liquid meal can be either a shake/smoothie or a soup.

A snack can either be singular ingredients or a smaller version of a meal. 

You can drink Tulsi throughout this 10 day program. As much as you want as its great for detoxification and stomach digestion.

The target of this diet is to get a 24 hour fast done to allow the body to reset. The gut will be able to re-function and on a cellular level you can cleanse the body. There will be a 24 hour period of no food on the day 4 to day 5. 

If you are unable to have the evening meal 2 hours earlier each day, extend the period 2 hours forward in on the meal 1 the next day. 

It's this priming of intermittent fasting that allows us to cope better with the 24 hour fast. Building up to 18-20 hour fast in the first few days as the night time sleeping will help us use up a lot of time.

If at any point you fall off track it's important for you to not judge yourself or give yourself a hard time. But just repeat that day again. So the timing of intermittent fasting can continue on. 

Here is a comprehensive list of foods for the Pitta dosha group, curated for your 10-day bloat plan, organised for ease of reference. This will help ensure that Pita individuals can optimise digestion, reduce bloating, and maintain balance during the plan.

Foods to Enjoy (Pitta)

Vegetables

Pittas benefit from vegetables that are cooling, slightly sweet, and not overly heating or oily. These vegetables can be enjoyed raw, steamed, sautéed, juiced, or roasted:

  • Sweet and Bitter Vegetables: Artichokes, asparagus, cooked beets, bitter melon, broccoli, Brussels sprouts, cabbage, cooked carrots, cauliflower, celery, and cilantro.
  • Cooling and Soothing Options: Cucumber, lettuce, zucchini, and watercress.
  • Grounding and Nourishing Choices: Sweet potatoes, parsnips, pumpkins, and spaghetti squash.
  • Mildly Spicy Vegetables (in moderation): Raw radishes*, cooked radishes, mild sprouts, and taro root.
  • Neutral Greens: Dandelion greens, parsley, and cooked leeks.

Fruits

Pittas thrive on sweet, hydrating, and ripe fruits that help cool and refresh the body. These are some of the best fruits for Pitta:

  • Sweet and Mild Fruits: Sweet apples, apricots, pears, coconut, dates, figs, and plums.
  • Cooling and Hydrating Options: Melons, watermelons, ripe pineapple, and sweet cherries.
  • Moderate Astringency: Pomegranate*, prunes, and lime*.
  • Fresh Juices: Apple, apricot, cherry, pear, and pineapple juice.
  • Avoid overly sour fruits like oranges or strawberries as they may aggravate Pitta.

Dairy Substitutes

Cooling and non-inflammatory substitutes are ideal for Pittas.

  • Nut Milks: Almond milk, coconut milk, and rice milk.
  • Coconut Products: Coconut oil and coconut butter for cooking or as a spread.

Grains

Pitta types benefit from grains that are light and not overly heating. These include:

  • Rice Options: Basmati rice, wild rice, and brown rice cakes*.
  • Gluten-Free Choices: Amaranth, quinoa, tapioca, and teff.
  • Avoid heavy, processed grains like wheat and rye, which can create excess heat.

Animal Protein

Pitta-friendly proteins are light, lean, and not overly heating. Choose the following:

  • Lean Meats: Rabbit, pheasant, venison, and elk.
  • White-Meat Poultry: White-meat chicken and white-meat turkey.
  • Cold-Water Fish: Trout and salmon for their anti-inflammatory properties.

Vegetable Proteins

Plant-based proteins are excellent for Pitta dosha. These include:

  • Adzuki beans, black beans, black-eyed peas, chickpeas, kidney beans, and lima beans.
  • Lentils (brown and red), mung beans, mung dal, navy beans, and split peas.

Nuts & Seeds

Pittas should consume nuts and seeds in moderation due to their oily nature. Choose these options:

  • Cooling Nuts and Seeds: Blanched almonds, coconut, pumpkin seeds, flaxseeds, and sunflower seeds.
  • Avoid overly heating nuts like walnuts and pistachios.

Oils

Opt for oils that are light and cooling.

  • Almond oil, flaxseed oil, coconut oil, avocado oil*, and walnut oil.
  • Use olive oil* in moderation as it can be slightly warming.

Beverages

Hydration is key for cooling Pitta energy.

  • Cooling Drinks: Filtered water, distilled water, or mineral water.
  • Herbal Teas: Decaffeinated herbal teas, tulsi tea, yerba mate, green tea, white tea, and red teas.
  • Juices: Aloe vera juice, apple juice, sweet berry juice, cherry juice, pear juice, pineapple juice, and pomegranate juice*.
  • Avoid caffeinated or overly stimulating beverages, as well as alcohol and sugary drinks.

Sweeteners

Pittas benefit from minimal sweeteners, with a preference for natural and non-inflammatory options:

  • Best Option: Stevia.
  • Avoid refined sugars, honey, and agave as they can be too heating.

Condiments & Spices

Spices should be used to enhance digestion while keeping heat in check.

  • Cooling Spices: Cinnamon, cumin, turmeric, and coriander.
  • Herbs: Cilantro, dill, oregano, parsley, rosemary, tarragon, and thyme.
  • Other Condiments: Coconut liquid aminos, soy-free miso, lime*, vinegar, and wheat-free tamari sauce*.
  • Avoid hot and spicy condiments like cayenne, chili powder, paprika, and chili flakes.

Option 1 Menu

Morning: Liquid Meal
Blueberry, Raspberry, Blackberry, Avocado Smoothie

  • Hydration + healthy fats from avocado to nourish and support digestion.
  • Blueberries, raspberries, and blackberries provide antioxidants to combat inflammation and support hair and skin health.
  • Add water or ice for a refreshing, nutrient-packed start to the day.

Lunch: Balanced Plate
Roasted Sweet Potato, Fresh Roasted Salmon, and Steamed Broccoli

  • Sweet potato is grounding and rich in complex carbs to sustain energy.
  • Salmon, full of omega-3 fatty acids, reduces inflammation and supports hormone balance.
  • Steamed broccoli is gentle on digestion and adds vital vitamins and minerals to the meal.

Evening: Liquid Meal
Broccoli, Carrots, Parsnips, Cabbage, and Peas Soup

  • Boil these nutrient-dense vegetables in stock and blend into a smooth soup for easy digestion.
  • Carrots and parsnips are naturally sweet and grounding, helping to calm the nervous system.
  • Cabbage and peas add fiber and support gut health.

Option 2 Menu

Morning: Liquid Meal
Pineapple, Melon, Cucumber, and Ginger Smoothie

  • A refreshing, hydrating blend with pineapple and melon, rich in digestive enzymes to soothe bloating.
  • Cucumber adds hydration, while ginger is anti-inflammatory and aids digestion.
  • Add water or ice for a light and energizing drink.

Lunch: Balanced Plate
Roasted Chicken Breast, Basmati Rice, and Roasted Carrots and Courgettes

  • Roasted chicken provides lean protein to support muscle repair and overall strength.
  • Basmati rice is gentle on the gut and offers sustained energy.
  • Roasted carrots and courgettes bring sweetness, fiber, and nutrients to the plate.

Evening: Liquid Meal
Roasted Butternut Squash Soup with Stock

  • Butternut squash is warming, soothing, and loaded with beta-carotene for skin and gut health.
  • Stock adds depth of flavor and essential minerals for recovery and relaxation.
  • Blend into a creamy, comforting soup perfect for unwinding.
Supplementary Herbs