Panchakarma at home: a gentle 5-day cleanse
Clinical Panchakarma is powerful and must be done under supervision. This is not that — it's a simplified, food-first reset our nutrition counsellor Sara guides many guests through between seasons.
Important: If you are underweight, pregnant, on regular medication, or managing a chronic condition, skip this and speak to your physician first. The real three-day detox we offer at the retreat includes daily check-ins — this version is lighter, at home, and deliberately cautious.
The outline
Days 1–2: Simplify. Eat only freshly cooked, warm foods. Kitchari (split moong + white rice + ghee + cumin), steamed vegetables, thin dal. No cold salads, no fermented foods, no packaged snacks. Warm water only. Early beds (by 10 PM).
Days 3–4: Soften. Add a teaspoon of ghee in the morning kitchari. Keep portions moderate — hunger is fine, sharp hunger is not. A 20-minute walk after lunch, no vigorous exercise. Oil the feet and scalp before bed with warm sesame oil.
Day 5: Rebuild. Slowly reintroduce your normal diet — fruit in the morning, your usual lunch by evening. Don't celebrate the end with a feast; the digestive fire is tender and needs guarding.
Do and don't
- Do: use ghee, cumin, coriander, fennel; cook fresh; rest more than usual
- Don't: add chilli, coffee, alcohol or aggressive fasting — this cleanse is not about punishment
- Do: keep a small notebook — note appetite, sleep, bowel ease. Patterns tell more than the scale
This is a reset for the kitchen, not a penance for the body. If it feels harsh, you're doing too much.
When you're done, bring the notebook to your next consultation — it gives Dr. Anandi a far clearer picture than any questionnaire alone.
Curious about the guided 3-day version? Our Monsoon Panchakarma includes daily therapies, meals and a take-home ritual kit. August is filling — enquire for dates.