The 6 Tastes & How They Create A Balanced Meal

In Ayurveda food is our main medicine, and the 6 tastes are the key to unlocking Nature’s pharmacy. The sanskrit word for taste is rasa and the word for six is shad, so understanding how to use the shad rasa in every meal allows you to become a more conscious chef and healer; and to understand how these tastes can affect your current state of health.

The moment food enters our mouth and touches our tongue is the moment we begin to digest it. In that moment our body also registers the impression from the taste. Taste is often reflected by our facial expression; picture a child’s face as they savor eating a sweet piece of fruit, then imagine them biting into a sour lemon. This difference is because chemistry governs the mind body connection.

Modern science and dieting have confused many of us about what constitutes a balanced meal. But by simply incorporating the six tastes and having them in balance will lead you towards greater well being and vibrant health.

The six tastes are made up of the same 5 elements that the doshas are comprised of, and balancing them on your plate is the best way to keep your body and mind at ease and to overcome food cravings.

The 6 tastes are:

Sweet // Madhura

Salty // Lavana

Sour // Amla

Pungunt // Katu

Bitter // Tikta

Astringent // Kashaya

A Deeper Look Into The Shad Rasa- 6 Tastes

The Sweet taste consists of earth + water and effects the thyroid and upper lungs.

Its qualities are heavy + cooling + oily.

Sweet taste pacifies vata and pitta and increases kapha.

In moderation the sweet taste is a source of vital nectar for our body. When eaten in balance, the sweet taste nurtures and nourishes the body and mind, builds ojas (our immunity), and our vitality. It is anabolic and nourishes all bodily tissues, while also improving our complexion, promoting healthy hair, skin, and a sweet voice. Emotionally, it is grounding and comforting.

In excess the sweet taste is poison; it can bring disorder to any of the doshas but particularly kapha, in the form of colds, congestion, sluggishness, loss of appetite, edema, indigestion, obesity, puffy eyes, oily skin, and lymphatic congestion. Excess with the sweet taste also diminishes our body’s innate ability to heal itself, as it creates a breeding ground for bacteria, fungus, and parasites. Excess sweet taste also has negative effects on the heart, brain, kidneys, pancreas, resulting in diabetes, stroke paralysis, or high cholesterol. Emotionally it leads to greed, attachment, neediness, and lethargy.

You’ll find the sweet taste in most fresh and dried fruits, sweet vegetables (cucumbers, root vegetables, gourds), whole grains, nuts, natural sweeteners like honey and maple syrup, jaggery, coconut sugar, dates, ghee, and fresh milk and fresh cheeses.

The sour taste consists of Earth and Fire and acts on the lungs.

Its qualities are light then heavy + heating + oily + wet +nourishing.

The sour taste pacifies vata and increases pitta and kapha.

The sour taste stimulates salivation and our appetite, encourages elimination, and creates a small increase in digestive enzymes. It enhances the senses, and in small amounts it reduces gas and spasm in the intestines. The sour taste is refreshing, nourishing and enlivening to the mind. It brings comprehension, appreciation, recognition, and discrimination.

In large doses, it creates inflammation, congestion, indigestion, and promotes fermentation. It can be toxic for the blood. Causing burning sensations, diarrhea, edema, damp lungs, and can cause skin problems like acne, rashes, eczema, and psoriasis. In excess, it encourages judgement, criticism, jealousy, and hate.

You’ll find the sour taste in foods like citrus, kiwi, unripe mango, green grapes, yogurt, cheese, all fermented foods, miso, wine and strawberries.

The salty taste consists of Water and Fire elements and acts on the kidneys.

Its qualities are heating + heavy + oily.

It reduces vata and pitta, but increases kapha (in excess it will increase pitta).

Salt comes best from natural sources, such as mineral rock salt or sea veggies. The salty taste is a laxative, anti-spasmodic and digestive; aiding in salivation, absorption, and elimination of wastes. When taken in moderation, it promotes growth, gives energy and maintains electrolyte balance. Salt enhances the flavor of all foods. It enhances confidence, courage, and enthusiasm.

In excess, salt causes water retention, thickening of the blood, narrowing of the blood vessels, producing hypertension or high blood pressure. Too much salt can create swelling, edema, wrinkles, hair los, ulcers, bleeding disorders, and heat sensations. Yet a diet without any salt will aggravate vata dosha, lose creativity, become dull, bland, depressed, fatigues, and lack interest in life.

The best source of salt is mineral salt because it is the least heating and most balancing because of its minerals.

The pungent taste consists of Air + Fire elements and acts on the stomach and heart.

Its qualities are light + drying + heating.

It pacifies kapha but increases vata and pitta. A little pungent is good for vata but too much is ultimately drying.

When used in moderation, it kindles agni (our digestive fire), enhances appetite, digestion and absorption and cleanses the mouth. It clears the sinuses by liquifying kapha dosha. Katu aids circulation, breaking up blockages, scrapes fat and helps with elimination. It brings clarity, inquiry, exploration, vitality and vigor. It helps the mind become more sharp and focuses.

When overused in the daily diet, it kills sperm and ova, causes burning, choking, fainting, fatigue, and thirst. It is very aggravating for pitta dosha; causing diarrhea, heartburn, and nausea. Too much pungent taste can lead to anger, violence, irritability, competitiveness, and jealousy.

Examples of pungent foods are ginger, chilis, onion, garlic, mustard seeds, radishes, arugula, turnips, and horseradish.

The BITTER TASTE consist of Air + Ethers and acts on the Pancreas + Liver + Spleen

Its qualities are cool + light + dry + reducing.

It increases vata and decreases pitta and kapha.

The bitter taste enhances the flavor of all other tastes. It is cooling, anti-inflammatory, anti-toxic, kills germs, acts as a digestive aid and is cleansing to the liver. It provides relief to burning sensations, itching and skin disorders. It promotes detachment from temptation, and self awareness.

In excess it causes dryness, roughness, dizziness, unconsciousness, promotes emaciation, fatigue, and depletes the bodily tissues. It reduces sexual energy- a benefit to those practicing celibacy. Too much reduces bone marrow leading to osteoporosis; it will also make a person cynical and boring, leading to isolation, loneliness and separation.

The bitter taste is found in turmeric, dandelion root, fenugreek, coffee, bitter melon, dill, cacao and nicotine, dark leafy greens such as kale, collards and chard.

The Astringent Taste consists of Air + Earth elements and acts on the colon.

Its qualities are cool + dry + light then heavy + reducing.

It pacifies pitta and kapha and aggravates vata.

The astringent taste has a cleansing quality, as it draws out toxins and leaves a drying taste in the mouth. It improves absorption and binds the stool. It stops bleeding as it promotes clotting and aids in healing ulcers. It is supporting and grounding, helping the mind focus and to be organized.

In excess, it causes constipation, dryness, spasms, and stagnation in circulation. It can also contribute to insomnia, fear, anxiety, nervousness, and depression from holding on to emotions. It also reduces sex drive, depletes sperm, and causes emaciation.

Foods with the astringent taste will have a drying sensation- like unripe banana, pomegranate, cranberries, chickpeas, lentils, buckwheat, quinoa, okra, and most veggies like artichokes, broccoli, brussel sprouts, cauliflower, cabbage, celery, spinach, and sprouts.

As with most things in Ayurveda, the combination of the taste’s that's right for you depends a lot on your constitution, your imbalances, your age, and your environment.

While each of the 6 tastes are necessary, receiving an Ayurvedic consultation will allow you to further explore the specifics of what your body needs; which is determined by the context of where you are right now with your life and your health, as it will change over time. If interested in booking a consultation, feel free to reach out to me here.

It doesn't matter if this exploration of the taste was a new endeavor for you, or whether you are refining your knowledge of them. The truth is that Rasa, taste, is an inherently potent means of fine tuning your experience of life. Deepening your relationship with taste can shed light on your unique strengths, vulnerabilities, and needs. I hope you use this powerful tool to support you on your path towards greater well being and vitality!