Buddhism, one of the world's largest religions, is primarily practiced in East and Southeast Asia, but has spread throughout the world. As Buddhism has widened its reach and extended across the world, the precept against murder was eventually extended to all animal life, thereby encouraging the adoption of vegetarianism. Like many religions, Buddhism has dietary restrictions and food traditions. Buddhists - those who practice Buddhism - follow the teachings of the Buddha or “awakened one” and adhere to specific diet laws. Whether you’re new to Buddhism or want to practice only certain aspects of the religion, you may wonder what those dietary customs entail. This article explains everything you need to know about the Buddhist diet.
Understanding the Buddhist Diet
To many, the Buddhist diet is mainly seen as a vegetarian diet that largely excludes meats. However, according to Britannica, not all branches of Buddhism follow a no-meat diet. As explained above, there’s no one way to describe the Buddhist diet. Therefore, with this in mind, the type of Buddhist vegetarian diet you will follow will largely be directed by the kind of Buddhism branch/sect you wish to follow, or your personal interpretation of the Buddhist dietary rules.
Siddhartha Gautama, or the ”Buddha,” founded Buddhism in the 5th to 4th century B.C. in the eastern part of India. Today, it’s practiced worldwide. Several forms of Buddhism exist globally, including Mahayana, Theravada, and Vajrayana. Theravada Buddhism is practiced in Thailand, Burma, Sri Lanka, Laos, and Cambodia. Mahayana Buddhism. Tibetan Buddhism. Each type has slightly different interpretations of Buddha’s teaching, particularly when it comes to dietary practices.
Vegetarianism and the Five Ethical Teachings
Five ethical teachings govern how Buddhists live. One of the teachings prohibits taking the life of any person or animal. Many Buddhists interpret this to mean that you should not consume animals, as doing so would require killing. Buddhists with this interpretation usually follow a lacto-vegetarian diet. This means they consume dairy products but exclude eggs, poultry, fish, and meat from their diet. On the other hand, other Buddhists consume meat and other animal products, as long as the animals aren’t slaughtered specifically for them. Nonetheless, most dishes considered Buddhist are vegetarian, despite not all traditions requiring lay followers of Buddhism to follow this diet.
Here are the five main rules of the Buddhist dharma, also known as religious or moral laws, by which many who practice this religion strive to live:
Read also: Feeding Your Monk Parakeet
- Not killing living things.
- Not taking what is not given.
- Refraining from sexual misconduct.
- Refrain from wrong speech.
- Refrain from intoxicants that cloud the mind.
Because of the first percept that prohibits the killing of either humans or animals, one could say that the Buddhist diet is best classified under lacto-vegetarianism.
Types of Vegetarian Diets
Different types of vegetarian diets that align with Buddhist principles:
- Veganism: This is a popular diet that is famed for its many benefits, including weight loss. People who follow the former version exclude meat, poultry, dairy products, fish, and other seafood from their diet.
- Pescatarian.
- Ovo-lacto vegetarianism: Those who follow the latter branch exclude meat, fish, poultry, and eggs, in addition to foods that contain them, but they’re allowed to consume milk and all other dairy products such as butter, cheese, and yogurt.
- Ovo-vegetarianism and lacto-vegetarianism are branches of the main ovo-lacto vegetarianism branch.
Other Dietary Restrictions
Another ethical teaching of Buddhism prohibits intoxication from alcohol given that it clouds the mind and can lead you to break other religious rules. Still, lay followers of the religion often disregard this teaching, as some traditional ceremonies incorporate alcohol. As stated above alcohol - wine, beer, and spirits - and other drugs are forbidden on this eating plan. This drink is prohibited as followers of this religion believe it clouds the mind and causes heedlessness.
Aside from alcohol, some Buddhists avoid consuming strong-smelling plants, specifically garlic, onion, chives, leeks, and shallots, as these vegetables are thought to increase sexual desire when eaten cooked and anger when eaten raw. Onions, garlic, shallots, chives, and leeks are the five pungent vegetables that aren’t allowed on the Buddhist diet. These ‘sharp tasting vegetables’ are said to be ‘hot and strong’, which Buddhists believe can lead to an increase in sexual desire and anger.
You should also try to avoid fast or fried food, refined grain products, added sugars and candy, and most ultra-processed foods.
Read also: Monk Fruit Sweet Treats
Fasting in Buddhism
Fasting refers to abstaining from all or certain types of foods or drinks. The practice - specifically intermittent fasting - is becoming increasingly popular for weight loss, but it’s also often done for religious purposes. Buddhists are expected to abstain from food from noon until the dawn of the following day as a way to practice self-control. However, as with the exclusion of meat and alcohol, not all Buddhists or lay followers of the religion fast.
Foods to Consume on the Buddhist Diet
Here are all the foods you can consume on the Buddhist diet without breaking the rules. As seen above, this eating plan is made up of mostly vegetables, fruits, and whole grains.
- Fruits: Fruits should always be included in your diet as they’re healthy and help satisfy your sweet cravings. They also have a wide range of health-boosting antioxidants, which may help reduce your risk of developing heart disease, cancer, inflammation, and diabetes. Fruits such as grapes, berries, watermelon, kiwi, and pears are good for weight loss.
- Vegetables: They are an important part of any healthy diet and should also be part of your Buddhist diet for weight loss.
- Whole Grains: Examples of whole grains include oatmeal, quinoa, brown rice, millet, barley, and whole-wheat bread and pasta. They also have other important nutrients such as B vitamins, iron, folate, selenium, potassium, and magnesium.
- Legumes: While beans and lentils are high in carbohydrates, they shouldn’t be cut out of your Buddhist monk diet plan. These foods provide your body with protein, fiber, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorus. They may also lower the risk of developing type 2 diabetes, lower total and LDL cholesterol levels, and help manage your blood pressure.
- Nuts and Seeds: They’re excellent sources of protein, healthy fats, fiber, vitamins, and minerals. The healthy fats in nuts and seeds can also improve cholesterol profiles as they lower LDL (bad) cholesterol levels and raise your good (HDL) cholesterol, particularly when they replace saturated fats in your diet.
- Dairy: Dairy: yogurt, cottage cheese, and milk.
- Oils: olive oil, flaxseed oil, and canola oil.
- Starchy vegetables: potatoes, corn, peas, and cassava. The debate regarding whether starchy vegetables are good for you remains a heated one. If you want to add starchy foods to your diet, we suggest focusing on starchy vegetables, whole grains, and legumes.
As lacto-vegetarianism doesn’t allow meat, eggs, fish, and poultry, this can lead to a lack of enough protein in your diet. Boosts your metabolism. Your body has to use more energy to break down and digest proteins. Positively impacts your hunger and satiety hormones.
Foods to Avoid
- Meats: beef, veal, pork, and lamb
- Fish: salmon, herring, cod, tilapia, trout, and tuna
- Eggs and poultry: eggs, chicken, turkey, duck, quail, and pheasant
- Pungent vegetables and spices: onions, garlic, scallions, chives, and leeks
- Alcohol: beer, wine, and spirits
Sample Menu
Below is a 1-day sample menu of a lacto-vegetarian Buddhist diet:
- Breakfast: 1 cup (33 grams) of breakfast cereal fortified with vitamin B12 and iron, 1/2 cup (70 grams) of blueberries, 1 ounce (28 grams) of almonds, 1 cup (240 mL) of low fat milk, 1 cup (240 mL) of coffee
- Lunch: A sandwich made with 2 slices of whole wheat bread, 2 low fat cheese slices 1 large lettuce leaf, 2 slices of avocado, 3 ounces (85 grams) of fresh carrot sticks, 1 banana, 1 cup (240 mL) of unsweetened tea
- Snack: 6 whole grain crackers, 1 cup (227 grams) of Greek yogurt, 1/2 cup (70 grams) of apricots, 1 ounce (28 grams) of unsalted peanuts
- Dinner: A burrito made with 1 whole wheat tortilla 1/2 cup (130 grams) of refried beans, 1/4 cup (61 grams) of diced tomato, 1/4 cup (18 grams) of shredded cabbage, 1/4 cup (25 grams) of shredded cheese, 2 tablespoons (30 grams) of salsa, Spanish rice made from 1 cup (158 grams) of brown rice, 1/2 cup (63 grams) of zucchini, and 1/2 tablespoon (7 mL) of olive oil
If you choose to fast, you would consume these meals and snacks before noon.
Read also: Diet of Monk Parakeets
Potential Benefits
A Buddhist diet follows a primarily plant-based approach. A plant-based diet is rich in fruits, vegetables, nuts, seeds, whole grains, legumes, and beans, but it may also include some animal products. This diet provides important compounds, such as antioxidants, phytochemicals, vitamins, minerals, and fiber, which have been associated with a decreased risk of heart disease, type 2 diabetes, and certain types of cancer.
Aside from these health benefits, following a plant-based or vegetarian diet may also benefit your waistline. One study demonstrated that Buddhists who followed a vegetarian diet for 11-34 years had less body fat than those who followed the diet for 5-10 years - and even less body fat than those who followed it for 3-4 years. These foods are also great for preventing obesity.
It’s a largely plant-based eating plan that encourages its followers to eat nutritious foods. Yes, if it’s done right, the Buddhist monk diet could help you lose weight. The Buddhist diet is a far better weight loss diet program than the popular 3-week diet plans that are very low in calories and have some rather questionable rules.
This diet frowns upon the use of alcohol and other recreational intoxicating drugs. The consumption of alcohol, particularly in excessive amounts, can contribute to the development of chronic diseases and other serious problems such as high blood pressure, heart disease, stroke, liver disease, and digestive problems.
Potential Downsides
Vegetarian diets that restrict the intake of meat can be deficient in certain nutrients if they aren’t planned appropriately - even if they permit eggs and dairy. Studies have found that Buddhist lacto-vegetarians had calorie intakes similar to those of non-vegetarian Catholics. However, they had higher intakes of folate, fiber, and vitamin A and consumed less protein and iron. Consequently, they had lower levels of iron and vitamin B12. Low levels of these nutrients can cause anemia, a condition characterized by a lack of oxygen-carrying red blood cells.
Aside from iron and vitamin B12, other nutrients that vegetarians may be lacking include vitamin D, omega-3 fatty acids, and zinc. Still, it’s possible to consume a nutritionally adequate vegetarian diet by planning properly and taking supplements to fill any nutritional gaps.
Depending on your preferences and schedule, you may find fasting for approximately 18 hours every day to either be a pro or con of the Buddhist diet. Consuming your entire daily calorie intake before noon can not only be physically difficult but also interfere with your social and professional life. On the other hand, you may find fasting convenient and helpful for weight loss, if that’s a goal of yours.
The Shaolin Temple Diet
The Shaolin monks are world renowned for their amazing athletic abilities. The Shaolin monks that live in the temple are Chinese Buddhists, but incorporate Taoist teachings in their form of Shaolin kung fu. They adhere to the Buddhist teachings of not killing, and therefore eat a vegetarian diet. The Shaolin Temple diet also excludes alcohol, and stimulating spices or odiferous foods, such as the onion family of vegetables, garlic, and ginger. Considering how many of them live in close quarters, and how much they work out, it makes sense that they would avoid certain foods that could otherwise get in the way of their spiritual practices.
The Shaolin Temple diet is strictly vegetarian among those who have taken the monks vows and live in the temples.
Tibetan Monks' Diet
When you travel to Tibet, you may find that Tibetan monks and lamas can eat meat, which is incredible and incomprehensible in the eyes of many people. Especially in the eyes of some Buddhist believers, eating meat is absolutely forbidden diet for monks. Tibet is located on the Tibetan Plateau. As a vast area on the roof of the world, the remote traffic conditions here have almost completely isolated Tibet from the outside world for more than a thousand years. In addition, the harsh natural conditions here, such as high altitude, high-temperature difference, lack of oxygen, severe cold, permafrost and other factors, make the crops suitable for survival on this land few and small, and the number is negligible. Since the rise of the Gelug Sect of Tibetan Buddhism, it has gradually gained a dominant position on the Tibetan Plateau. To appease the Mongolian tribes, the Qing Dynasty favored the Gelug Sect. Because of its exclusive status, the monks of Tibetan Buddhism, represented by the Gelug School, were not engaged in production activities but depended entirely on believers for food. In the season when there are no vegetables or grains, they have no choice but to accept the food dedicated by nomads. So the diet of Tibetan monks and nuns is the as same as that of the Tibetan people, mostly based on Tsampa, butter tea, dairy products, and beef and mutton.
From the perspective of Buddhism itself, the monks' precepts for liberation come from the Hinayana sutras. When Buddha Shakyamuni lived, he stipulated that monks had to beg for food, and they had to eat whatever the donors gave with no choice. If he says "I can't eat this", it would violate the precepts. The original rule was that monks were not allowed to eat vegetables such as green onions, ginger, and garlic, which have a foul odor. In the Hinayana precepts, it is permitted to eat meat by following the "threefold rule". What is the "threefold rule"? Buddhism says that all beings are equal, not only refers to the equality of all people but the equality of all living things. Killing causes sins, and it's against the Buddhist teachings. The "threefold rule" is to avoid the occurrence of the sin to the greatest extent, as the production of three kinds of meat has nothing to do with the one. One just eats the food that's pre-existing and it's a kind of a waste if one doesn't eat it. Even if it's the sin of killing, it's not be created by the one. But it's still controversy over if Buddhists should eat meat or not. Moreover, Tibetan monks mostly eat the meat of large animals, because large animals contain more protein and higher energy. This way, they can avoid killing more small animals and fewer animals.
In recent years, with the improvement of transportation in Tibet, it's become more and more convenient to be vegetarian. The Tibetan eminent monks were very pleased to see that many Han people even Westerners have a vegetarian tradition, so they began to vigorously promote Tibetan Buddhists to be vegetarian. In this case, many Tibetan monks no longer eat meat. This is a good direction because being vegetarian can reduce the suffering of sentient beings and reduce the chances of sentient beings causing evil karma. The diet of the Gelug Sect is not invariable. In major Buddhist events and religious ceremonies, the combination of diet is very distinctive. Let's take the Qinghai Kumbum Monastery as an example. When an abbot inaugurates, there is usually a large banquet, and the seats are basically arranged according to the height of the monk's position and rank. In the Buddhist world, eating includes very important merits and practices. There's a complete set of etiquette including stoping language, and sitting upright, which is a very important Buddhist affair.
Here are some of the eating habits of Tibetan Monks:
- It is believed that when high starch foods (such as bread, rice and pasta) and high protein foods are eaten together, it may affect digestion, even shorten the lifespan in a long run. Because the decomposition of starch requires an alkaline environment, and the decomposition of protein requires an acidic environment.
- Tibetan monks chew slowly when eating, as it can reduce food intake and reduce gastrointestinal harm. It's said that they would chew at least 30 times for every bite of rice.
- Because the process of digestion consumes energy, do not eat later in the day. This not only keeps the stomach rested, but also allows the body's various functions to be fully rested.
- Tibetan monks usually eat together every day and always pray before meals, which is also a Buddhist practice.
Shojin Ryori: The Japanese Buddhist Cuisine
What is "shojin ryori"? Shojin ryori is a type of cooking commonly practiced by Buddhist monks in Japan.In days before, shojin originally meant zeal in progressing amongst the path of enlightenment or pursuing a state of mind free of worldly thoughts and attachment. In this way, the act of preparing shojin ryori is an essential practice of Buddhism that expresses one’s devotion to religious discipline. Shojin ryori is based on simplicity and harmony, and so the preparation methods follow these principles. For example, dishes are prepared with balance in colors and flavors taking into consideration, so that each meal must have a balance of 5 different colors and flavors. Nutritional balance is central to the preparation of these dishes and in addition, nothing goes to waste when preparing the dishes. Every last piece of each ingredient is somehow incorporated into the meal. Garlic, onion and other pungent flavors are not used in shojin ryori, while standard vegetarian and vegan recipes do not prohibit the use of such ingredients.
According to Buddhist philosophy, all sentient (living) beings have the possibility of attaining enlightenment. In line with this doctrine, the use of meat, fish, or insects is prohibited in the preparation of shojin ryori meals. For the most part, shojin ryori is suitable for vegans, since there is limited, if not any, use of egg and dairy products. Historically, eggs and dairy products were very scarce in Japan, so it is still not commonplace to use these ingredients. In addition, as all the dishes are 100% vegetarian, the broths in shojin ryori omit fish as the base and instead seaweed or vegetable are used.
Common Ingredients in Shojin Ryori
Typical processed ingredients used are tofu and abura-age (friend soybean curd). Goma-dofu (sesame tofu), koya-dofu (dried tofu), yuba (soy milk film), fu (wheat gluten, konnyaku (rum root cakes) and natto (fermented soybeans) are also integral to shojin ryori. Seaweed products such as konbu (kelp), wakame (sea green), nori, and hijiki are used in the preparation of shojin ryori.Vegetables that are in season are utilized and selected based on their ability to provide benefits to one’s body during each of the four different seasons. Vegetables that are seasonal are also selected since they are viewed in Buddhist philosophy as being in flow with nature. Buddhist's believe they grow from the earth during a particular season because they can benefit your body during seasonal changes. For example, summer vegetables such as tomatoes and eggplants are used to cool the body, while fall vegetables such as sweet potatoes and pumpkin give your body energy after the exhaustion caused by summer. Wild plants, such as warabi (fiddlehead fern) and zenmai (flowering fern) can also be found in shojin ryori dishes.
Common Shojin Ryori Dishes
- Vegetable tempura: deep-friend seasonal vegetables in batter
- Kenchinjiru or Kenchin Soup: miso-based soup with vegetables and crumbled tofu
- Goma-dofu with wasabi: tofu prepared with sesame paste with wasabi (horseradish) on top.
- Tsukemono: pickled vegetables
- Nasu Dengaku: eggplants with a caramelized miso topping
- Kabocha soup: pumpkin soup served cold
Where to Try Shojin Ryori
The best place to try shojin ryori is at one of the restaurants at a temple. While the prices can be steep for lunch at these temples, the food and experience make it worth your while. The scenery at these places throughout all four of the seasons is a perfect backdrop for your meal.
- Koya-san: One of the unique and authentic experiences you can have while visiting Japan is to visit Koyasan, a small town located in Mount Koya. It is the center for Shingon Buddhism, a religion that was introduced into Japan in 805. At Koyasan, you can stay in one of the temples and experience the life of a monk by staying at the Buddhist monastery and partaking in morning prayers and meditations. You will also be able to experience a strict shojin ryori diet during your time there. There are over 50 temples in the Koyasan area serving as shukudo, or temple lodging, for tourists and visiting pilgrims.
- Shigetsu at Tenryuji Temple: All the dishes at this restaurant that are set along the edges of the strolling garden of Tenryuji Temple is that they are prepared in accordance with the following flavors (bitter, sour, sweet, salty, mild and hot) and five colors (red, white, black, green, and yellow). The central ingredients of the dishes include: yuba, tofu and seasonal vegetables. Although the staff does not speak English, the menu is quite straightforward: you have to choose from either 3000, 5000 or 7000 yen options.
- Ryoanji Temple:
The Importance of B12
It is an essential vitamin to consume we can not produce it in our bodies it is not found in fruit veggies and grains it is in some kelos and sea mosses but it’s form is not a bioavailable one that is easily absorbed by the body. But still it’s considered very dangerous and detrimental scientifically to exclude this nutrient in your diet it can result in diseases like MS macular degeneration and all sorts.
Conclusion
Buddhists are encouraged to follow specific dietary guidelines. These differ depending on the form of Buddhism and individual preferences. Many Buddhists follow a lacto-vegetarian diet, avoid alcohol and certain vegetables, and practice fasting from noon to sunrise the following day. That said, the diet is flexible, no matter if you’re a lay follower of Buddhism or wish to practice only certain aspects of the religion.
A lacto-vegetarian Buddhist diet should contain a variety of fruits, vegetables, whole grains, legumes, nuts, and dairy. Given that the Buddhist diet consists primarily of plants, it may lack certain vitamins and minerals, particularly iron and vitamin B12. Fasting, while an important component of Buddhism, may not be for everyone.