In today’s fast-paced world, health often takes a back seat to convenience. With rising concerns over lifestyle diseases and poor dietary habits, many are turning back to ancient wisdom for solutions. One such voice of clarity in the cluttered health discourse is that of Sadhguru, a yogi, mystic, and founder of the Isha Foundation. His approach to food is rooted not in trends but in yogic science and inner awareness. According to him, the way we eat, not just what we eat, determines our vitality, mental clarity, and longevity.Here are Sadhguru’s four key tips for healthy eating that he believes can transform how we relate to food and life.

Eat with awareness

For Sadhguru, food is not merely fuel but a living exchange between nature and the body. One of his most emphasized points is eating with full awareness. This means paying attention to what you eat, how much you eat, and how your body responds to it. According to him, when you eat with awareness, you naturally gravitate toward foods that support your well-being. You become more attuned to what the body needs, instead of mindlessly feeding emotional or habitual cravings.He suggests sitting quietly for a few minutes before and after meals, allowing the body to prepare for digestion and to acknowledge the nourishment it is receiving. This small act of mindfulness, he says, can dramatically improve digestion and reduce overeating.

Chew your food thoroughly

One of the most repeated pieces of advice from Sadhguru is simple: Chew your food well. He mentions that digestion starts in the mouth. The process of chewing breaks down food mechanically and mixes it with saliva, which contains enzymes essential for breaking down carbohydrates.

When you chew your food thoroughly, you not only ease the burden on your digestive system but also absorb nutrients more efficiently. Sadhguru recommends chewing each mouthful at least 24 times. While this may sound excessive in a world of quick lunches and on-the-go meals, he argues that slowing down your eating process can significantly impact your energy levels, mood, and digestive health. Additionally, well-chewed food gets better assimilated into the system, ensuring that you extract the most from what you consume.

Leave a gap between meals

Another principle Sadhguru advocates is giving the body time to process food completely before introducing more. He suggests a gap of at least five to six hours between meals, allowing the previous meal to digest fully. According to yogic science, constantly loading the stomach with food can lead to the accumulation of toxins or ama, which affects energy, clarity, and long-term health.He also points out that the human system is designed to go for long periods without food, and intermittent fasting is a natural state for the body to detox and rejuvenate. However, this does not mean depriving yourself. Rather, it involves conscious timing and spacing of meals so that your body functions at its optimal capacity. Sadhguru goes so far as to say that feeling a little hungry is not a bad thing, it actually means your body is functioning well and cleaning itself from the inside.

Include raw foods in your diet

Sadhguru stresses the importance of having a portion of raw food in every meal. Fruits, nuts, vegetables, and sprouts are considered “live foods” in yogic terminology. According to him, consuming live foods increases the vitality of the body because these foods carry prana, the subtle energy or life force.Cooking, while necessary for some foods, reduces their pranic value. Hence, balancing cooked and raw food helps maintain the body’s vibrancy. He recommends starting each meal with raw food, which prepares the stomach and activates digestive enzymes before the main portion of the meal arrives. Furthermore, raw foods are rich in fiber, vitamins, enzymes, and antioxidants, all of which support digestion, improve skin health, and boost overall immunity.

Food as a gateway to inner well-being

For Sadhguru, food is more than physical sustenance. It is deeply connected to the way we live, feel, and experience life. He believes that eating the right way aligns the body and mind, supporting not just physical health but also emotional balance and spiritual growth.His four simple yet profound tips, eating with awareness, chewing thoroughly, maintaining meal gaps, and including raw foods, form the foundation of a more conscious lifestyle. These are not quick fixes but habits that need to be cultivated over time. And while they may seem basic, their long-term impact can be transformational. As modern science continues to explore the connection between food and wellness, Sadhguru’s timeless insights serve as a reminder that the ancient wisdom of mindful eating is perhaps more relevant today than ever before.