As the weather transitions, maintaining a robust immune system becomes a priority for many. Spiritual leader and yogi Sadhguru has shared a set of practical, natural dietary recommendations aimed at enhancing the body's defenses. In a detailed blog post on the Isha Foundation website dated December 17, 2025, he outlined eight specific food-based practices that can help fortify immunity.
Powerful Morning Rituals for Immunity
Sadhguru emphasizes starting the day with potent natural ingredients. Chewing 8 to 12 neem leaves on an empty stomach is his first suggestion. He advises letting the leaves stay in the mouth for one to two hours without swallowing or washing them out, as they are most effective when absorbed orally.
Another key morning practice involves consuming turmeric daily. He recommends having it first thing in the morning and allowing it to remain in the stomach for at least an hour before eating anything else. Sadhguru specifically advocates for the use of organic turmeric for maximum benefit.
Daily Dietary Enhancements
Simple additions to your daily routine can make a significant difference. Sadhguru suggests drinking hot water 4 to 5 times a day. This can be plain or infused with ingredients like coriander, mint, a pinch of turmeric, or a little lime juice.
For those with access, he mentions the Mahavilva leaves found in the Western Ghats region. Consuming three to five of these leaves in the morning can contribute to immune system enhancement.
Traditional Remedies with Amla and More
The humble Indian gooseberry, or amla, features prominently in two of Sadhguru's tips. The first method is to smash one raw amla, add a little salt, and chew it, again keeping it in the mouth for one to two hours.
A more prepared remedy involves soaking amla in honey overnight with some broken black or green peppercorns. Consuming this mixture on an empty stomach can, according to Sadhguru, show significant improvement in the immune system within four to eight weeks.
He also notes that eating raw mango can provide a slight immune boost. Furthermore, he recommends the ancient Ayurvedic concoction, chyawanprash, particularly for individuals over sixty years of age, as it helps build immunity.
Disclaimer: The information shared by Sadhguru is for general knowledge purposes. It is crucial to consult with a doctor or healthcare professional before making any significant changes to your diet or health routine, especially if you have pre-existing conditions.
