As the hot, sunny weather of summer arrives, fire element—agni tattva—burns brightly in us. This fire energy ignites the third chakra (manipura), promoting healing, transformation, growth, and manifestation. Agni tattva also revs pitta, Ayurvedic dosha (bio-elemental energy) peaking in summer, propelling digestion and metabolism.

Excessive agni and pitta are likely to trigger anxiety, restlessness, anger, irritability, heartburn, constipation, heavy menstrual bleeding, or dry skin. Alternatively, weak pitta and agni can manifest as slow digestion, fatigue, weak immune system, weight gain, or depression. Fortunately, Ayurveda—yoga’s sister science—provides easy advice on balancing pitta and agni with diet.

Hydrate and Eat Raw

The easiest way to prevent pitta from overheating? Stay hydrated and load up on raw fruits and veggies. The hotter and drier the summer, the more fluids and fresh foods you’ll need. To check your hydration, monitor your thirst and urine color (it should be pale yellow, not dark). Since digestion is strongest at midday, try adding more raw vegetables to lunch.

Sweet, Bitter, and Astringent Tastes

Ayurveda suggests three tastes to counteract pitta: sweet, bitter, and astringent.

Sweet – Cooling, nourishing, anti-inflammatory. Use natural sweets such as fruits (melons, dates, figs, mangoes, berries, prunes), grains, squashes, sweet peppers, root vegetables (beets, carrots, sweet potatoes), some spices (basil, cardamom, cinnamon, coriander, fennel, mint, saffron, tarragon, vanilla), and some milk products (ghee, milk).

Astringent – Dry, heavy, and cooling, it absorbs excess moisture and quiets overactive behavior. Discover it in legumes (beans, lentils), certain fruits (pomegranates, pears, apples, dried fruit), vegetables (broccoli, cauliflower, alfalfa sprouts, avocado, artichoke, asparagus, green beans, lettuce, peas, potatoes), certain grains (pasta, quinoa, couscous, oat bran, popcorn, rice cakes), and spices/herbs (coriander, dill, fennel, nutmeg, parsley, saffron, turmeric, vanilla).

Bitter – Pungently cooling, drying, and cleansing. It relieves thirst, stimulates appetite, and helps digestion. Primarily in dark leafy vegetables (kale, dandelion greens, collards).

Avoid Hot, Spicy Foods

While the foods listed here cool and calm pitta, it is equally essential to avoid heating foods. Reduce fried foods, processed snacks, and animal protein (particularly red meat). Avoid pungent, sour, and salty tastes—these irritate pitta. Hot spices such as cayenne, garlic, dried ginger, black pepper, and chili peppers are best avoided. Cut down on caffeine, nicotine, and stimulants, including alcohol (although an occasional beer or white wine will do).

Summer’s hot, long days provide us with ample opportunity to dive in and balance the fire element and pitta dosha. Consider this general advice—a beginning point for modifying your summer diet. As you immerse yourself in the season’s abundant, expansive energy, concentrate on being grounded and on cultivating peace within.

Observe how summer’s heat passes through your body, and see how these dietary changes calm and dissipate the heat. Make adjustments according to your own body, seasonal fruits and vegetables available to you, and your environment. Most importantly, listen to how weather and food affect your prana, digestion, and sense of well-being.