Ayurveda Three Day Cleanse Simplified

created by ~ Victoria Vacala

A bowl of kitchari

How to Prepare and Plan for a Three-Day Ayurveda Cleanse

With so many cleansing techniques available, it can be overwhelming to find the right one. This cleanse is perfect if you’re looking for a simple and hassle-free way to reset your digestive system and give your body a break. It’s a straightforward process that lasts only three days, making it easy for most people to undertake. This is an ideal starting point if you’re new to cleansing. While you can do this cleanse any time of the year, it’s especially beneficial during seasonal changes when your body is already in a transitional state.

You may want to learn your Dosha before the cleanse.  Take the Dosha Quiz

However, it’s important to note that this edit isn’t appropriate for menstruating women, pregnant or breastfeeding women, and anyone currently weak or debilitated.


Benefits of Following an Ayurvedic Cleanse 

This detox program has multiple benefits, such as boosting the digestive system, eliminating accumulated toxins, and removing excess vata, pitta, and kapha from the digestive tract. It can also significantly impact the mind and tissues by providing mental clarity and improving overall health. Within three days of following this program, you will likely experience an increased sense of taste, improved appetite, digestion, elimination, and enhanced mental focus.

Essential Steps to Preparing for the Cleanse 

The day-to-day plan for the ayurvedic cleanses consists of eating kitchari for breakfast and dinner, consuming detoxifying fluids like homemade ginger tea throughout the day, and taking supportive herbs. Kitchari is a traditional Ayurvedic dish that contains mung dal (split yellow lentils), basmati rice, vegetables, spices, and ghee – all cooked together in one pot. This balanced meal provides a healthy source of carbohydrates and protein to fuel your body with energy while supporting digestion. Detoxifying fluids such as herbal teas are also beneficial during this cleanse because they help flush out toxins from the body while providing hydration and essential minerals.

Supportive herbs such as Triphala can promote the cleansing of ama (toxic residue) from both the digestive tract and tissues which is essential for maintaining balance in our bodies. In addition to providing physical benefits like improved digestion, mental clarity, and boosted energy levels through its combination of nourishing foods, following an Ayurvedic Cleanse has many other positive impacts on organizations and individuals alike! Not only does it provide us with much-needed rest away from our everyday activities, but it also gives us space to reconnect with ourselves, allowing us to take time off to reflect on what matters most: health & wellness! By understanding how different whole foods interact, we can better equip ourselves with how best to nourish our bodies, enabling us to make healthier decisions long after our 3-day cleanse!

Lastly, following an Ayurvedic Cleanse can contribute to our overall well-being as it helps us to reset and recharge mentally and emotionally. Taking a break from the hustle is essential for our mental health in our fast-paced lives! The ability to step away from work or other stressors allows us to reconnect with ourselves, quiet the mind and tap into our inner wisdom, providing clarity on how best to move forward. Additionally, fasting helps promote feelings of peace & balance by encouraging mindful eating habits – something we can carry with us beyond this cleanse. Ultimately, making sure you take time out for yourself is critical! So if you’re looking for ways to boost your energy levels while restoring balance in both body & mind, then look no further than this simple yet effective Ayurveda Cleanse!

The Diet

Kitchari is traditionally eaten three times a day during an Ayurvedic cleanse. Still, this simple oatmeal recipe is a good alternative if preparing kitchari before breakfast is not realistic for you. This recipe can also provide a helpful break from the kitchari mono-diet—which is especially important if you tire of similar foods easily.

While fruit and grains are typically considered a poor food combination, oats are exceptionally light and are generally quite digestible. The taste profile of oats is also familiar with these particular fruits, making them more compatible.

In addition, when fruits and oats are cooked together, their more diverse qualities can mingle in a way that further improves their digestibility.

Breakfast. You can choose kitchari or simple oatmeal for the day’s first meal.

Lunch and Dinner. For the other two meals of the day, eat kitchari. You can add a little melted gheefresh coriander chutney, and sesame seed chutney to ensure your system stays well-lubricated and you enjoy all six tastes in your diet.

Veggies & Sides. If the mono-diet is causing a sense of deprivation, you can try steaming your vegetables and serving them as a separate side dish, garnished with a bit of melted ghee, a squeeze of lemon juice, and a pinch of salt. Or, have a side of 1/2 avocado with lemon juice and a sprinkle of salt.

Morning Routine

Wake Up Early. Rise early enough to give yourself a spacious and relaxed morning.

Scrape Tongue and Brush Teeth. Upon waking, scrape your tongue with a tongue cleaner and brush your teeth with a natural formula like Tooth Powder.

Drink Hot Water. Sip 8–16 ounces of hot water to cleanse the system and awaken the digestive capacity.

Do Some Gentle Exercise (optional). Slow, gentle movements will support cleansing; more than that can be counterproductive. Consider walking, tai chi, qigong, or gentle yoga. This is not a time to push yourself physically.

Take a Bath or Shower. Use a natural soap only where needed (ideally, not all over the body).

Prepare Food and Tea. After that, you’ll want to have plenty of time to prepare your breakfast, kitchari, and teas for the day without undue stress.

Throughout the Day

Eat at Consistent Times. If possible, have breakfast between 7–8 a.m., lunch between 12–1 p.m., and dinner between 5–6 p.m. Allow at least three hours between meals, and eat enough at each meal to feel satisfied without overeating.

Eat Dinner Early. Try not to eat after 6 p.m. or 7 p.m. at the latest.

Avoid Snacking Between Meals. You can enjoy fresh fruit or raw nuts if you need something extra.

Stay Hydrated. Drink at least 8–12 cups of room temperature, warm, or hot fluids daily to ensure adequate hydration and help flush system toxins. Ideally, most of your fluids should be taken between meals. Appropriate fluids include water, CCF Tearehydration tea, and detox teas like Detox Digest. Drink as much of any of these as you like.

Evening Routine

Take two Triphala tablets with a glass of warm water.

Retire for the Night by 10 p.m. Sleep is the body’s best time to detox, so get plenty of rest throughout the cleanse.

A Supportive Lifestyle During Your Cleanse

  • Keep your activities as quiet and mindful as possible.
  • Surround yourself with things that you find uplifting and nourishing.
  • Minimize stress and exposure to frantic or disturbing environments.
  • If intense emotions arise during or after your cleanse, greet your feelings with compassion, observe them with detached awareness, and allow them to move through—honoring yourself in the process.
  • Rest as much as possible. You can ensure that the bulk of your energy is devoted to cleansing by minimizing the number of resources that your body allocates elsewhere.

After Your Cleanse

After you complete this simple, three-day cleanse, your body may continue to process toxicity for a few days. And your digestive system will have become accustomed to a clean diet; you may even be somewhat sensitive to overly stimulating or processed foods.

slow transition back into your normal routine and a more diverse diet will help restore your body and preserve the benefits of your cleanse. Eat simple, whole foods for a few days afterward, gradually diversifying your menu. This is not the time to celebrate with pizza and a beer! 😂

Also, be mindful when choosing potentially aggravating foods like dairy, wheat, soy, and nightshades after your cleanse. Your body may have some new information about your relationship with specific foods.

A Fresh Start

While this cleansing model is concise and straightforward, it can be powerful. Ayurveda says balanced agni is the key to optimal health and longevity. Our bodies are brilliant, and the three-day cleanse them a vital opportunity to strengthen agni.

So, while it may seem hard to believe, even a simple cleanse like this can dramatically improve the quality of your digestion and elimination, cravings, energy level, and overall well-being.

As you wrap up the cleanse, take some time to reflect on your life to move forward with whatever new intentions feel important to you. This is a potent time to cultivate a deeper level of inner awareness, to listen to your body, and to honor every aspect of your being as you transition out of the cleanse.

You might also take some time to appreciate your body for how it serves and supports you. Remember, too, that you’ve offered yourself a valuable gift with this cleanse—one that requires a certain level of discipline and commitment. Congratulations on your accomplishment. We hope that it serves you in a multitude of gratifying ways.

**Recipes and Shopping List**

You can find all of the recipes for Kitchari for One on our website, and click here for the Banyan Botanical Recipes and Shopping List.


In conclusion, Ayurveda is an ancient practice of medicine and healing that has been around for centuries. A 3-day cleanse is a great way to reset your body and mind while giving you the energy and clarity to move forward. Feel free to contact us with any questions or if you need help planning your own Ayurveda cleanse.

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