Healing Diet

Stabilizing Phase Diet (Phase 2)

Stabilizing Phase Diet is the second step in the healing diet. After achieving the desired health goals with the Healing Phase Diet (Phase 1 Diet), you should start the Stabilizing Phase Diet. It has a similar benefit, as discussed in Healing Diet. It provides more nutritional support to the body and restores energy.

The people who cannot follow the healing phase diet can also start with the Stabilizing Phase Diet (Phase 2) to restore health.

Like other phases, it also stops inflammation. It stabilises the health and helps to prevent deterioration of current health conditions.

It keeps the digestive system healthy, maintains liver health, and stabilises kidney function.


You should also follow this diet after completing the following two steps:

  1. Fasting for Healing.
  2. Healing Phase Diet.

Stabilizing Phase Diet Rules

Many rules are similar to the Healing Phase Diet, with a few exceptions. Here are the basic rules of the Stabilizing Phase Diet (Phase 2):

  1. Plant-Only Food: Take all food from plant-based sources. Eat more fruits and vegetables in fresh and uncooked form. Choose a variety of fruits and vegetables from different categories.
  2. Eat More Sattvic Food: Limit the consumption of sattvic-rajasic and rajasic-tamasic foods. Avoid tamasic foods. You should only eat plant-based whole foods. Learn more: Sattvic Food.
  3. Food Groups: You can take fruits, vegetables, berries, non-starchy vegetables, starchy vegetables, fresh herbs, nuts, seeds, intact whole grains and healing legumes (sprouts, green peas and edamame).
  4. Intact Whole Grains: Choose intact whole grains from the Healing Grain list given below in this article. You need to slowly introduce whole grains in this diet after following the healing phase diet.
  5. Sunlight: We also consider sunlight as food. Because it helps in reactivating antioxidants, e.g. CoQ10 (in combination with greens – chlorophyll) and the formation of vitamin D in the body. It also has healing benefits. Take sunbath for 30-45 minutes daily. Expose both sides of your body – front and back each for at least 15 minutes. Exposing the whole body to sunlight is recommended. If it is not possible, expose at least 60% of your body to sunlight. You can wear white cotton clothes/shorts while taking sunbath.
  6. 8-10 Hours Eating Window: Eat your food at a fixed time and within an 8-10 hours eating window. The eating window should be 8 to 10 hours and between 7:00 am to 7:00 pm. Do not eat and drink anything after 7:00 pm. Also, avoid the water after 7:00 pm unless you have a strong thirst. The appetite rule applies if you feel appetite outside the eating window.
  7. Appetite Rule: Do not suppress appetite. You can eat regardless of the time if you are hungry. You can take fresh fruits and non-starchy vegetables. You should not eat grains, sprouts, legumes, starchy vegetables, nuts, seeds and other foods outside the eating window.
  8. Chew Well: Be watchful while chewing, enjoy chewing, and feel the taste with each chew. Chew with a calm mind. Do not be in a hurry. Meditate on eating. Make chewing a meditation. If you are using dentures or having difficulty in chewing, then put food in a food processor or blender to make its paste, smoothie, or puree. Eat the paste, puree, or smoothie. You can also add some water for easier consumption.
  9. Limit Cooking: Eat fruits and non-starchy vegetables in fresh and uncooked form. 60% of vegetables’ servings should be from non-starchy vegetables. You can cook whole grains and starchy vegetables.
  10. Limit Salt: During this phase, you can eat salt in a limited amount. Your total sodium intake from added salt should not exceed 500 mg a day. You can take 1.25 grams (¼ teaspoon) of salt daily. Use healing spices for making food tastier instead of salt. Healing spices include Black Pepper, Cinnamon, Cumin Seeds, Ginger (fresh), Green Cardamon, Long Pepper, and Turmeric.
  11. Limit Nuts: Avoid all types of nuts during this phase except walnuts and almonds. You can also take the recommended seeds in the recommended amount.
  12. No Added Sugar: You should not take added sugar and sweeteners. Alternatively, you can eat fruits. Also, avoid all artificial sweeteners.
  13. No Oil & Less Fat: Do not use oils and fats in any form during this phase. You can take avocado and coconut. The total weekly intake of these two fruits should not exceed 600 grams. You can also take nuts and seeds in the recommended amount, as described in this article below.
  14. No Animal Food: Avoid all animal foods, including eggs, meat, fish, and all dairy products.
  15. No Processed Food: Avoid all types of processed food.
  16. No Extracts: Extracted means an individual component of a specific food is extracted to form a new type of food or medicine, e.g., curcumin from turmeric.
  17. No Yeast Containing Food: Avoid any food containing yeast, e.g. baker’s yeast, brewer’s yeast, nutritional yeast, malt (malt syrup or extract), etc. The common examples include bread, beer, wine, ciders, candies,  kombucha, soy sauce, miso, etc.
  18. Fasting: Do not take anything except water till 6:00 pm for a day every week. Choose the same day for fasting every week. Take only salad at dinner (at 6:00 pm). Learn more: Fasting for Healing.
  19. Exercise: Exercise for at least 30 minutes a day. The maximum recommendation is 90 minutes a day during this phase. Try to involve in physical activities. Stop doing exercise if you feel exhausted and get excessive perspiration (even before 30 minutes).
  20. Massage: You should have a full-body massage (with oil) once a week.
  21. Gratitude meditation: Gratitude meditation is to express your gratitude and thankfulness to Nature. When you are doing this, you should have a smile on your face and a feeling of happiness inside. You should do it immediately after waking up in the morning, before and after eating food.
  22. Breathing meditation: Watch your breathing – inhale and exhale, with closed eyes and feeling of happiness and smile on the face. Just watch, do not entangle with it. Watching is key. Do it 2-3 minutes immediately after waking up, 20 minutes in the morning after getting a shower, and 15 minutes before sleeping at bedtime.
  23. Herbal Medicine: Use herbs for treating diseases. Herbs should also be in their natural form – fresh or powdered (churna). Do not take Herbal extract unless recommended by us. Avoid internal use of essential oils, extracted phytochemicals and chemical-based medicines. For example, take turmeric instead of curcumin and black pepper or long pepper instead of piperine. Consult your doctor for tapering or stopping or change in your current allopathic medicines. Some allopathic medicines may not work well with healing diets. For example, if you are taking antidiabetic medicines, they can cause hypoglycemia with this diet. Therefore, it is necessary to monitor your health regularly and adjust the dosage accordingly. You may not stop all medicines immediately. You may have to taper the dosage before stopping any medicine. Sometimes, you may have to take your current medications for a longer duration. Monitor your health and consult your doctor for any change in health condition and medication requirement.

Recommended Timings

In this phase, you can eat in the following way:

TimingsFood Types
8:00 AMGreen Smoothie
10:00 AMFruits (Group 1 or 2)
1:00 PM (Lunch)Vegetable Salad + Fresh Herbs + Healing Whole Grains + Cooked Vegetables
4:00 PMFruits (from Group 3 or 4)
6:00 PM (Dinner)Vegetable Salad + Fresh Herbs + Healing Legumes
  • These timings are for illustration purposes. You can choose a fixed time according to your convenience and daily schedule.
  • You should eat everything in an 8-10 hours’ window. For example, start breakfast at 8:00 am by drinking vegetable juice and stop eating by taking the last meal (dinner) at 6:00 pm.

Let’s discuss what should you eat and how much do you need in a day.

Green Smoothie (Early Morning)

During this phase, you should stop taking vegetable juice in the morning. We highly recommend taking the green smoothie. Smoothies are better accepted in whole food plant-only (WFPO) diet than vegetable juice.

Recommended Time: 8:00 AM

Recommended Ingredients

Smoothie BaseWater, Coconut Water, Cucumber, Celery, homemade plant-based milkMelons Juice, Yogurts (including plant-based yogurts)
Leafy Green & Petiole Vegetables  Arugula, Celery leaves, Chicory green, Collard greens, Curry Leaves, Dandelion, Dill Leaves, Drumstick, Endive, Fenugreek Leaves, Kale (black, green, or red), Lettuce (all types), Mustard leaves, Parsley, Radish Greens, Spinach, Sorrel, Swiss chard, Turnip greens, Watercress and Bok Choy (from cruciferous vegetables)Amaranth, Beet green, Chard (Silverbeet), Colocasia
Fresh HerbsMint (all types) and Basil (all types)
Healing SeedsSesame seeds, Char Magaz, or Flaxseeds

How to Make a Green smoothie

Smoothie Base½ cup (120 ml)
Fruits1 cup (sliced)
Leafy Green & Petiole Vegetables1 cup (chopped)
Mint or Basil (any type)¼ cup (chopped)
Dates, Sultana, Raisins (optional)3 pitted dates, or 15 g sultana or raisins
Healing Seeds2 tablespoons (around 15 g)

Recommended Method:

  1. Put all ingredients except fruits in a blender.
  2. Blend to make the smoothie.
  3. Now, pour the smoothie into a glass.
  4. Add sliced soft fruits as the topping.
  5. Eat a smoothie with a spoon.

Alternate Method:

Alternatively, you can blend all ingredients along with fruits. But keep smoothie mild coarse to encourage chewing. For this method, we recommend using a low-speed blender instead of high-speed blenders.

How to Take Smoothie

  1. If you make a smoothie with the recommended method, eat a smoothie with a spoon. Chew it well, and keep each sip in your mouth for a while to mix it well with saliva and anaerobic bacteria.
  2. If you make a smoothie with the alternate method, your smoothie should be mild coarse to encourage chewing. Keep each sip in your mouth for a while. Do not swallow it immediately. Chew it well. Let it mix with anaerobic bacteria that present in your mouth. These bacteria reside in the grooves, crypts and tongue in your mouth. These bacteria reduce nitrates present in leafy greens and petiole vegetables to nitrites in the mouth. These nitrites are converted into nitric oxide in the stomach when mixed with gastric acid. Nitric oxide is the most important molecules and plays an important role in vasodilation and blood flow regulation. It also acts as a strong cellular antioxidant. It is also important for healing benefits. If you gulp the smoothie down into your gut immediately without chewing and mixing it with anaerobic bacteria, you will not get these benefits. Therefore, keep the smoothie mildly coarse and chew smoothie.
  3. Rinse your mouth after eating a smoothie to protect the enamel. Why is rinsing important? Because when you blend, some amount of fructose present in fruits gets separated from the fibre. It may hurt your enamel.

If we need to chew, why do you advise smoothies?

We advise because blending helps to break open the cell walls and increases the bioavailability of nutrients in our body to a maximum extent. All plant cells have a cell wall made of cellulose. Our enzymes are not capable of breaking it down. Chewing helps break down cell walls, but it can only break down around 10-30% of the cells depending on how well you chew. So, cell walls of 70-90% of cells remain closed and are not broken open. Making a smoothie by blending do this job better than chewing. Chewing is also important and essential to mix it with saliva and anaerobic bacteria, as discussed above.

Why do we advise fruits as a topping?

Because fructose gets separated from the fibre when we make fruit juice or blend fruits, it mainly applies to fruit juice. Some amount of fructose also gets separated from fibre during blending. Blended fruits still have a huge amount of fibre, which still force slow absorption. Fructose absorption from fruit juice is very rapid. Its absorption from a coarse smoothie is slow because fibre content is not fully separated in such smoothies. But from whole fruits, its absorption is extremely slow. That is why we recommend fruits as a topping. Suppose you ask me which is best, better, good and worse. I will answer the whole fruit as the topping is the best. Blending coarse smoothie is better. Normal smoothies are also good. Adding fruit juice in smoothies is worse.

Recommended Amount

You need to decide the quantity according to your age group:

Age GroupMinimum Amount
1-2 **60 ml
2-3 **80 ml
4-8 **120 ml
9-11200 ml
12-13250 ml
15-18320 ml
19-50350 ml
51-70320 ml
70+250 ml
Pregnant **350 ml
Lactating **350 ml

Note: You can drink more as per your tolerance. The minimum amount is the required amount to get healing benefits. ** This diet plan is not recommended for children under 9 and pregnant women, and lactating mothers. The amount is given for general reference.

Fruits (Mid-Morning & Evening)

Choose 3-4 types of fruits daily. Choose fruits with different colours from different fruit groups.

Recommended Time

DaysMorning (10:00 am)Evening (4:00 pm)
Day 1Group 1, 2Group 3
Day 2Group 1, 2Group 4

Fruit Groups

Group 1: Pomegranate, Guava & Berries.Pomegranate, Guava, Berries (Acai Berries, Barberries, Bilberries, Blackberries, Blueberries, Cherries (all types), Concord Grapes, Cranberries, Goji Berries, Kumquats, Loganberries, Mulberries, Raspberries (all types), Strawberries, etc.
Group 2: Pome & Stone Fruits.All types of Apples, All types of Pears, Nashi (Asian pears), Quince (Cydonia oblonga); Apricots, Apriums, Nectarines, Peaches, Plums, Pluots, etc.
Group 3: Citrus Fruits.Bergamot Orange, Bitter orange, Citron, Grapefruit, Kaffir lime, Key Lime, Kumquat, Lemon, Lime, Mandarins, Orange, Pomelo, Sweet lime (Mosmi), Tangerine, Yuzu, etc.
Group 4: Topical, Grapes & All Other Fruits.Banana, Mangoes, Melons, Passionfruit, Pawpaw, Pineapple, Fresh olive, Papaya, Rambutan, Green grapes, Red grapes, Black grapes, Avocado, Figs, Kiwifruit (green kiwi, golden kiwi), White Sapote, Lychee, Logan, Jackfruit, Jaboticaba, Sapodilla, All Remaining Fruits (that is not related to berries, citrus, pome, and stone fruit categories).

Recommended Servings

The following table represents the serving size for fresh fruits:

Age Group (in years)Morning (Group 1, 2, 4)Evening (Group 3)
1-2 **100 g50 g
2-3 **150 g75 g
4-8 **200 g100 g
9-11250 g125 g
12-14300 g150 g
15-18400 g200 g
19-50500 g250 g
51-70500 g250 g
70+400 g200 g
Pregnant **500 g250 g
Lactating **500 g250 g


In the Stablizing Phase Diet, you can also take intact whole grains and cooked vegetables. You should first eat salad and then eat whole grains with cooked vegetables.

Recommended Time

TimingsFood Groups
1:00 PMSalad: Non-starchy Vegetables + Fresh Green Herbs (Coriander, Mint or Basil)
1:30 PMIntact Whole Grains + Cooked Vegetables (with healing spices and minimal salt)

Lunch Salad

Lunch salad should consist of non-starchy vegetables and fresh green herbs. Fresh herbs include coriander, all types of mint and all types of basils. Check more herbs here: Fresh Herbs Guide.

Choosing Salad Ingredients and Ratio
Cruciferous Vegetables20%
Fruiting Vegetables20%
Leafy Greens and Petiole Vegetables20%
Marrow Vegetables20%
Root Vegetables20%
Fresh Green HerbsAs recommended acc. to age
Recommended Vegetables for Salad
CruciferousBok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Horseradish, Kohlrabi
FruitingTomatoes (all types), Bell Pepper or Capsicums (green, red, yellow)Chillies, Eggplant, Tamarillo
Leafy Green & PetioleArugula, Celery leaves, Chicory green, Collard greens, Curry Leaves, Dandelion, Dill Leaves, Drumstick, Endive, Fenugreek Leaves, Kale (black, green, or red), Lettuce (all types), Mustard leaves, Parsley, Radish Greens, Sorrel, Spinach, Swiss chard, Turnip greens, WatercressAmaranth, Beet green, Chard (Silverbeet), Colocasia
Marrow VegetablesCucumbers (all types), Snake CucumberPumpkins (all types), Squash (all types), Zucchini
Root VegetablesBeetroots, Carrots, Fennel bulb, Radish, TurnipCeleriac, Chicory Root, Parsnip, Potatoes (all types), Sweet Potatoes, Yam
Stem VegetablesAsparagus, Celery StemsBamboo shoots, Rhubarb stalk
AlliumAll – Onion, Garlic, Shallot, etc.
FruitsGroup 1 and 2Group 3 and 4
Fresh HerbsCoriander, Mint (all types), Basil (all types)
Recommended Servings

One serving size for uncooked raw vegetables is 150 g. The following table represents the minimum serving amount for vegetables and fresh herbs for making salad according to age group:

Age Group (in years)Raw VegetablesFresh Herbs
1-2 **1/3 serving (50 g)5 g
2-3 **½ serving (75 g)7.5 g
4-8 **¾ serving (100 g)10 g
9-111 serving (150 g)15 g
12-141 ¼ serving (190 g)20 g
15-181 ½ serving (225 g)22 g
19-702 servings (300 g)30 g
70+1 ½ serving (225 g)22 g
Pregnant **2 servings (300 g)22 g
Lactating **2 servings (300 g)30 g

Cooked Vegetables

One serving size for cooked or boiled vegetables (especially starchy vegetables) is 75 g. You can cook starchy vegetables and start consuming them from this phase.

Age Group (in years)Cooked Vegetables
1-2 **1/3 serving (25 g)
2-3 **½ serving (40 g)
4-8 **¾ serving (60 g)
9-111 serving (75 g)
12-141 ¼ serving (95 g)
15-181 ½ serving (115 g)
19-702 servings (150 g)
70+1 ½ serving (115 g)
Pregnant **2 servings (150 g)
Lactating **2 servings (150 g)
How to Cook Vegetables

We recommend the following cooking method:

  1. Chop vegetables into small cubes.
  2. Take a clay pot or a suitable pan.
  3. Roast cumin seeds in a pan.
  4. Add some water and chopped vegetables.
  5. Cook on low flame/heat until vegetables become soft.
  6. Remove pan from heat.
  7. Puree: For making puree, take tomatoes, green chillies (minimal amount), fresh ginger, black pepper, turmeric, green cardamom seeds and cinnamon or healing masala (check below) in a blender. Blend the mixture and make the puree. You can also add this puree along with vegetables in the 4th step. You can cook the puree along with vegetables. It makes vegetables a little tastier. Generally, we recommend adding puree in the end.
  8. Add this puree in cooked vegetables (if not added in the 4th step) and cover the pan with a lid for 10 minutes.
  9. Now chop coriander leaves and mix chopped coriander leaves in cooked vegetables.

You should not use any oil while cooking vegetables. During this phase, you should also not add nuts and seeds paste.

Healing Masala

You can make a masala that you can add in cooked vegetables.

Cumin Seeds100 g
Turmeric100 g
Cinnamon25 g
Green Cardamon25 g
Black Pepper10 g
Ginger10 g
Long Pepper10 g
Clove10 g
Asafetida1 g

Mix powders of these spices in the recommended amount and use this mixture.

Healing Whole Grains

You can select the grains from the following list:

  1. Sorghum (Jowar).
  2. Barley.
  3. Amaranth (Rajgira).
  4. Teff (red, brown, and white)
  5. Farro (Ancient Wheat Grains)
    1. Emmer (Farro piccolo).
    1. Einkorn (Farro piccolo).
    1. Spelt (Farro grande).
  6. Barnyard Millet.
  7. Foxtail Millet.
  8. Kodo Millet.
  9. Little Millet.
  10. Browntop Millet.
  11. Buckwheat.
  12. Oats.
  13. Rye.
  14. Quinoa.
  15. Bulgur (cracked wheat).

More Details: Whole Grain Guide

Recommended Grains Servings

According to age group, you should choose the recommended daily servings:

Age GroupMaleFemale
9-113 servings2 ½ servings
12-134 servings3 ½ servings
14-184 servings4 servings
19-304 servings4 servings
31-503 ½ servings3 ½ servings
51-703 ½ servings3 ½ servings
70+2 ½ servings2 servings

Serving Size: Learn about grain’s serving size here: Whole Grains Guide.

How to Cook Whole Grains:

  1. Wash whole grains well before soaking. Soak whole grains for at least 4 hours before cooking. Use the same water in which grains are soaked for cooking the grains.
  2. Generally, the ratio of water and most whole grains is 2.25:1 (2 ¼ cups water + 1 cup whole grains).
  3. Take 2 ¼ cups of water in a pan and 1 cup of whole grains.
  4. Bring it to a boil, then cook on low flame until the water gets absorbed and grains become soft and eatable.
  5. Eat cooked whole grains with cooked vegetables.


The rules and recommendations for dinner salad are almost the same as the lunch salad above in this article. Dinner salad also consists of vegetables, fresh green herbs and healing legumes.

Fresh herbs include coriander, all types of mint and all types of basils. The recommended ratio for vegetable groups is also the same.

The healing legumes include edamame, sprouts and green peas. Mung sprouts are the best among other sprouts and highly recommended.

Recommended Time: 6:00 PM.

Food Groups

Food GroupGeneral Recommendation
Cruciferous Vegetables20%
Fruiting Vegetables20%
Leafy Greens and Petiole Vegetables20%
Marrow Vegetables20%
Root Vegetables20%
Fresh Green HerbsAs recommended acc. to age
Healing legumesAs recommended acc. to age

Examples of recommended vegetables are given under the lunch section of this article above.

Recommended Servings for Dinner

One serving size for uncooked raw vegetables is 150 g. The following table represents the recommended serving amount for vegetables, fresh herbs and legumes (sprouts) for making salad according to age group:

Age Group (in years)Raw VegetablesFresh HerbsLegumes
9-111 serving (150 g)10 g100 g
12-141 ½ serving (225 g)15 g125 g
15-182 serving (300 g)20 g150 g
19-502 ½ serving (375 g)25 g150 g
51-702 serving (300 g)20 g125 g
70+1 ½ serving (225 g)20 g125 g

Soaked Nuts

Soaked almonds and walnuts should be the main nuts. You should avoid all other nuts during this phase.

Recommended Servings for Nuts

The serving size is in the number of almonds and walnuts.

Age Group (in years)AlmondsWalnuts
1-2 **2½
2-3 **3½
4-8 **51
Pregnant **114
Lactating **114

You should soak nuts in water for at least 6 hours before eating. You can soak nuts in the morning and eat at dinner.


The Stabilizing Phase Diet is recommended to follow after the Healing Phase Diet for about 3 months. After 3 months, you should follow the Preventing Phase Diet, which is recommended for lifelong.

Indications of Stabilizing Phase Diet

The Stabilizing Phase Diet has the same indications as to the Healing Phase Diet. It is incredibly useful in the following conditions:

  1. Inflammatory Disorders.
  2. Arthritis.
  3. Heart diseases.
  4. Obesity and its complications.
  5. Diabetes and its complications.
  6. Hypothyroidism.
  7. Polycystic ovarian syndrome (PCOS).
  8. Atherosclerosis.
  9. Stroke.
  10. Hypertension.
  11. All types of cancer, especially colon cancer.
  12. Blockage in blood vessels.
  13. Skin Diseases.
  14. All chronic diseases.
  15. Kidney disorders.
  16. Hyperacidity, Ulcers and GERD.

Some foods might not be suitable in some cases. You may need to work on selecting food according to tolerability, health condition and dosha. An experienced practitioner can help you with this. You may also require herbal treatment for the disease in addition to this diet. Consult herbalist, naturopath or ayurvedic practitioner for the same.


You should not follow this plan if you have from any of the following the condition:

  1. Children: This diet plan is not for children under the age of 9 years. Children under the age of 16 should follow this diet under professional supervision. A careful selection of foods may require a case-to-case basis.
  2. Pregnant women: This diet is not suitable for pregnant women. Pregnant women should directly adopt Phase 3 Diet.
  3. Lactating mothers: This diet is also not recommendable for lactating women. They should directly follow the Phase 3 Diet.
  4. Underweight & Vata Aggravation: Underweight people suffering from Vata Diseases should not follow this diet without professional advice. If you select the right foods, it might be helpful. Based on your individual health goals, alternation may require in the recommendation. You may directly follow the Phase 3 Diet.
  5. Health conditions require fluid restriction: This diet includes water-rich foods. Fruits and vegetables contain around 90% water content. Generally, this diet provides around 1.5-2 litres of water a day.

Warning & Disclaimer

This diet is not for everyone. It may help some people but may also be potentially harmful to others. Consult your healthcare provider before making any dietary changes. Also, check a few contraindications listed above. You should not follow this diet for more than 3 months without professional supervision. Read Disclaimer for more information.

Subscribe to Ayur Times

Get notification for new articles in your inbox

Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.
Back to top button