Foods to Eat and Avoid Before Yoga


What to eat, or what not to eat, before jumping on your yoga mat is a topic many practitioners can be a little unsure about. The general rule of thumb is to try and eat at least two hours before a class, allowing enough time to properly digest before you begin twisting your body into pretzel-like shapes and tipping yourself upside down. Yet this advice can be challenging in a world where everyone has different work schedules and commitments, class timetables are forever changing, and every person digests food in a slightly different way. The key is to find a balance between arriving to class feeling satiated and energized, but not overly full and uncomfortable. It may take some time to find what works best for your own body type and schedule, yet here are a few tips to set you up for a great yoga class, minus the growling tummy or awkward bloating.

2-3 hours before:

As mentioned above, try to make your last main meal before a yoga class at least 2-3 hours beforehand. Eating a large meal even an hour before class can mean that not only will asana poses be uncomfortable (have you tried cobra or downward facing dog on a full tummy?!), but gas and flatulence may also be an embarrassing issue that takes your attention away from your tranquil flow. As your focus switches towards your practice, this concentration and movement will also move blood flow away from the digestive system, essentially halting your digestion which can cause cramping and further discomfort.

Try to ensure the meal you do have 2-3 hours before class contains carbohydrates for energy, protein to satiate hunger and build muscle, and healthy fats to support digestion, lubricate joints and keep your heart and brain happy. Some great simple options may include:

  • Oatmeal with almond milk, fresh berries and walnuts
  • Quinoa salad with pumpkin, kale and tahini
  • Sprouted bread or rice cakes with avocado and lemon
  • Homemade soup with seed crackers
  • Baked sweet potato with pesto or hummus
  • Brown rice and tofu sushi

30 mins before:

Two to three hours can be a long time if you have a speedy metabolism. Snacking before class is not illegal! No one wants to move through an asana class with a growling tummy or feeling irritable as this will take the attention away from your practice. Having a snack 30 minutes before class is a common way to balance blood sugar levels and ward off hunger without any negative side effects. Some sensible options are:

  • Fruit is easy to digest and offers clean energy and fiber. A Potassium rich banana, a handful of fresh berries, or an apple is an easy pre-yoga snack.
  • Nuts and seeds are high in protein and healthy fats and offer both energy and sustenance. Try to opt for activated nuts which are easier for the body to digest and assimilate
  • Energy bars are an easy on-the-go snack if you’re racing from work to class. Maybe even opt for half a bar at first, and choose something that has relatively simple food combinations with only a handful of natural ingredients.
  • Smoothies are the perfect pre-yoga snack as they are nourishing, hydrating, satisfying and easily digested. Try banana, date, tahini and almond milk. Or banana, spinach, mango and coconut milk.
  • Dried fruits such as prunes, dates and dried apricots also offer the body plenty of fiber and natural sugars for energy. Opt for just a couple and enjoy with a glass of water as dried fruits can be dehydrating.
  • Non cruciferous vegetables like cucumbers and celery make for great pre-yoga snacks as they are both highly nutritious, hydrating and quick to digest.

Now that you have a better idea of what foods are preferable to enjoy before yoga, there are certain foods that are best to avoid before class. Some of these may include:

  • Processed foods that are empty of nutrition and often high in sugar and salt.
  • Coffee, soda and energy drinks that are overly stimulating for the body.
  • Garlic, onion and spicy foods that are hard to digest and can repeat in the body, causing gas and cramps.
  • Fried foods can leave you feeling sluggish and fatigued.
  • Cheese and other dairy can be very mucus-forming and are hard to digest which can cause cramps, gas or stomach upset.
  • Meat is heavy in the body (physically and spiritually), high in salt and can take up to 6 hours to digest.Hopefully this has shed some light on how to best fuel your pre-yoga body! Remember that everyone is different, so experiment and find a routine that works for you. Try different go-to meals and snacks until you find a perfect balance. One final tip worth mentioning is hydration. Rather than downing a liter of water before you step into class, try and hydrate throughout the day if you know you are heading to class. This is particularly important if you are practicing in hot climates or a heated room. Drinking too much water before class or even taking sips during class can cause discomfort or result in a necessary bathroom break mid-class!

If you are practicing at Vikasa, be sure to check out the great range of yogi-friendly food at the Vikasa Life cafe for pre-yoga smoothies, post-yoga fuel, and everything in between!

About the Author


Kelly Alexander

Kelly is a passionate writer and raw/vegan chef who combines her love of writing with her forays into health and wellness. Kelly has traveled and worked extensively across the world in health resorts, detox centers, raw food restaurants and wellness retreats, sharing ways to live simply, mindfully and sustainably.

Her work is regularly published in print media and online, as well as her own website, ‘Raw By Nature’ which offers vibrant nourishing recipes and information about plant-based living. A gypsy heart and lover of nature, Kelly finds inspiration in the world around her and translates her visions into whimsical stories and edible creations.