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Lunch tip for Ayurvedic fasting: a light vegetable soup
January 27, 2026
Jana Ackermann
Gentle Ayurvedic detox: Just 1 fasting day per month purifies your body, supports digestion, and activates autophagy. Complete guide with recipes
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Juice cures, alkaline fasting, intermittent fasting – detox methods are booming. But many radical fasting cures burden the body more than they help. The solution? Ayurvedic fasting – an ancient, gentle method that detoxifies your body without stressing it. Dr. Annette Müller-Leisgang from the Ayurveda Institute Munich explains how just one fasting day per month can sustainably improve your health.
Fasting is more than a wellness trend – it is scientifically proven. In 2016 the Japanese researcher Yoshinori Ohsumi received the Nobel Prize in Medicine for his groundbreaking discoveries on autophagy, our body's cellular self-cleaning program.
What is autophagy?
In autophagy - Greek for "self-digestion" - the body recycles damaged cell components and converts them into new energy. This process is particularly activated when the supply of nutrients stalls, such as during fasting.
The benefits of autophagy:
Through autophagy, damaged cell components are broken down and recycled, leading to a veritable cell rejuvenation. This process has been shown to slow down the aging process and strengthen the immune system. At the same time, regular activation of autophagy protects against chronic diseases and promotes brain health - a true anti-aging effect at the cellular level.
Important: Unlike radical zero diets, Ayurvedic fasting gently and sustainably activates autophagy.
Ayurveda literally means "science of life" and is a holistic healing method from India with a tradition of over 5,000 years. The focus is on the harmony of body, mind, and soul.
In Ayurveda, every person is categorized according to three Doshas (life forces):
1. Vata (air & space)
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3. Kapha (Earth & Water)
“In Ayurveda, we consider each person individually and holistically,” explains Dr. Annette Müller-Leisgang, founder of the Ayurveda Institute Munich. “Depending on metabolic condition and individual constitution, different fasting intervals from one day to several days are recommended.”
In Ayurvedic fasting, it's not about abstinence, but about conscious cleansing. Instead of stressing the body with zero-diets, it is relieved with easily digestible food.
Unlike radical fasting cures, Ayurveda treats each person individually according to their dosha constitution. Detoxification is gentle and without hunger – instead of relying on zero calories, the body is supplied with easily digestible food. This holistic approach considers not only the body but also the mind and soul, leading to sustainable results rather than short-term effects.
Ayurvedic recommendation for all constitutions:
An Ayurvedic fasting day does not mean complete abstinence from food, but relief of the digestive organsthrough reduced, easily digestible food.
During fasting, metabolic waste products that accumulate in the body can be eliminated. These deposits are not only caused by processed foods, sugar, and alcohol, but also by environmental toxins. Chronic stress and lack of exercise also add to the burden on the body and promote the accumulation of toxins.
Start with herbal tea
💡 Tip: Drink the tea warm, not hot – this optimally supports digestion.
Main course: Vegetable soup or mung dal
Option 1: Ayurvedic vegetable soup
Option 2: Mung dal with vegetables
Important: Chew well! At least 20-30 times per bite – this greatly aids digestion.
Light vegetable broth
💡 Why no solid food in the evening?
The body can fully focus on regeneration and detoxification at night, instead of spending energy on digestion.
Hydration:
Even after a single day of Ayurvedic fasting, many people report an immediate feeling of lightness. The digestive organs – stomach, liver, pancreas, and intestines – are noticeably relieved, which manifests in the following days through better digestion. Feelings of fullness and bloating decrease, and the body feels truly cleansed.
Mental benefits also quickly become apparent: Fresh energy and clarity of mind set in, concentration noticeably improves. Many also report better sleep and an inner calm and balance that lasts beyond the fasting day.
“If the lifestyle beyond the fasting day is also balanced and healthy, the regular fasting day brings lasting lightness to the body," explains Dr. Annette Müller-Leisgang.
Long-term benefits:
“If the lifestyle beyond the fasting day is also balanced and healthy, the regular fasting day brings lasting lightness to the body," explains Dr. Annette Müller-Leisgang. The positive effects go far beyond immediate well-being: The risk of blood pressure disorders is reduced, joint problems and arthritis can be prevented. The risk of diabetes also demonstrably decreases, while the body is supported in healthy weight regulation.
At the cellular level, regular fasting activates autophagy, the cell-cleaning process that strengthens the immune system and slows aging processes. Thus, Ayurvedic fasting becomes a holistic anti-aging program for body and mind.
A major advantage of Ayurvedic fasting: It does NOT negatively affect the female cycle.
Radical detox regimens like zero-calorie fasting can significantly disrupt the delicate hormonal balance of women. They cause cortisol levels – the stress hormone – to spike and can even lead to missed menstruation. What is intended as a healthy detox often means additional stress for the female body, causing more harm than good.
The monthly fasting day according to Ayurveda is for the body pure regeneration instead of stress. The light, warm meals provide the body with nutrients while giving the digestive organs a break.
💡 Tip for women: Plan your fasting day after menstruation – then the body is particularly receptive to cleansing.
"How and what we eat can sustainably affect our health," emphasizes Dr. Annette Müller-Leisgang. A single fasting day is effective – but only unfolds its full potential in combination with a healthy daily routine.
Traditional Ayurvedic nutrition is predominantly vegetarian and based on:
Basic foods:
Traditional Ayurvedic cuisine is based on wholesome, natural ingredients. The focus is on whole grains such as basmati rice, quinoa, and spelt, supplemented by fresh, seasonal vegetables and ripe fruits. Fresh herbs and Ayurvedic spices not only add flavor to the dishes but also healing properties. High-quality dairy products such as milk and ghee (clarified butter) as well as plant oils from sesame or coconut complete the nutrient supply and provide all the essential vitamins and minerals.
The 6 tastes (Rasas):
Ideally, each meal should contain all 6 tastes:
In addition to nutrition, the holistic Ayurveda approach includes:
"The abundance of food in our modern world generally leads us to tend to overeat," explains Dr. Müller-Leisgang.
Her recommendation:
"I recommend moderating everything a bit" – not radical renunciation, but conscious, moderate enjoyment is the key to sustainable health.
The key is to eat only when there is genuine hunger – not out of boredom or habit. Fill your stomach only about three-quarters full, never to the point of fullness. Take at least 20 minutes for each meal and chew each bite thoroughly 20 to 30 times.
Avoid distractions like mobile phones or TV while eating – mindfulness is a central part of Ayurvedic nutrition. Most importantly, listen to your body's signals: It intuitively knows what it needs when we give it the attention it deserves.
Morning:
Lunch (12:00-2:00 PM):
In the evening (6:00-7:00 PM):
The whole day:
Can I exercise on fasting days?
Light activities like walking or gentle yoga are ideal. Avoid intense workouts – the body needs energy for detoxification.
Is Ayurvedic fasting suitable for everyone?
Basically yes, but consult a doctor or Ayurvedic therapist beforehand if you have chronic illnesses, are pregnant, or have eating disorders.
How often should I fast ayurvedically?
It is recommended to have one fasting day per month plus daily 14:10 or 16:8 interval fasting.
Do I lose weight through Ayurvedic fasting?
Weight loss can be a positive side effect, but it's not the focus. The goal is detoxification and regeneration, not primarily weight loss.
What do I do if I'm hungry on fasting days?
Drink warm water or ginger tea. If you're very hungry, a small portion of vegetable broth is allowed.
Can I fast during menstruation?
Yes, but many women prefer the week after menstruation – the body is particularly receptive to cleansing then.
Which spices are recommended in Ayurveda?
Turmeric, cumin, coriander, ginger, fennel, cardamom, cinnamon – they promote digestion and have anti-inflammatory effects.
Do I need to know my Dosha to fast?
No, the monthly fasting day is suitable for all constitutions. For longer fasting cures, individual Dosha determination is recommended.
Ayurvedic fasting is far more than a short-term detox trend. It is a millennia-old, scientifically proven methodthat gently cleanses your body, activates autophagy, and strengthens your health in the long term.
The good news: Just one fasting day per month is enough to achieve sustainable health effects. This gentle method does not burden the body with radical restrictions but supports it gently in its natural regeneration. Especially for women, Ayurvedic fasting is ideal because it is hormone-safe and does not affect the female cycle.
The holistic approach equally considers body, mind, and soul and is based on Nobel Prize-winning research on autophagy. The method can be individually adapted to any constitution and, with regular use, unfolds impressive long-term health benefits – from improved digestion to strengthened immune system to a slowed aging process.
Ready for your first Ayurveda fasting day?
Start this month – your body will thank you!
Dr. med. Annette Müller-Leisgang is the founder of the Ayurveda Institute Munich and a trained Ayurveda doctor with decades of experience in holistic medicine. She combines traditional Ayurvedic knowledge with modern scientific research.
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