Our ancestors knew that food takes time to digest. Eating frequently puts a strain on the body. Intermittent fasting today demonstrates exactly what our sages and saints said thousands of years ago.

What is the real secret of Indian tradition?

You wake up in the morning, have tea and breakfast, dal-roti for lunch, and dinner again at night. Three meals a day have become so ingrained in our daily lives that we think, "This is the right way." But is it really so? Rajit Punhani, CEO of the Food Safety and Standards Authority of India (FSSAI), said, "Indian tradition recommends two meals, not three." So, do the Vedas and Puranas really advocate two meals a day? If so, how did we become accustomed to eating three meals a day...

What did FSSAI CEO Rajit Punhani say?

On September 2, 2026, FSSAI CEO Rajit Punhani said in a media interview, "Indian tradition did not have three fixed meals, i.e. breakfast, lunch, and dinner. Two meals a day was the more traditional pattern."

Punhani also said that packaged and processed food has become so commonplace these days that people rely on store-bought packages even for breakfast. FSSAI's "Eat Right Thali" campaign emphasizes the need to return to traditional, home-cooked, local foods.

FSSAI also released a 424-page book in 2025. It featured traditional dishes from 29 states. The book stated that traditional Indian food was largely plant-based, consisting of grains, pulses, spices, seasonal vegetables, fruits, and dairy products.

Now the question is whether this is just the FSSAI CEO's personal opinion, or is there any solid evidence behind it?

What is written in the Vedas and Puranas?

Let us understand the things written about food in the Vedas and Puranas in 4 points...

1. Direct mention in the Vedas

It is clearly written in the Taittiriya Brahmana (1.4.9), 'A man should eat only twice a day.'

The Rigveda Samhita (4.30.3) also mentions the sitting posture while eating, indicating that eating was treated as a serious ritual at that time. According to an ancient Ayurvedic saying, "He who eats once a day is a yogi, he who eats twice is a hedonist, and he who eats thrice is a rogee."

2. Rules in Dharmashastras and Grihyasutras

The Gautama Dharmasutra ( IX.59 ), the Baudhayana Dharmasutra (II.7.36), the Manusmriti ( II.56 ) and the Samvarta Smriti (12) all state the same thing: "A householder should eat only two meals a day and should not eat anything in between. One who does this receives the merits of fasting."

Gobhila Smriti ( II.33 ) also says the same and also states that dinner can be taken up to four and a half hours (1.5 prahars) after nightfall.

The Khadira-Grihyasutra (I.2.23) also states, "There are two meals a day." The Apastamba Dharmasutra (II.8.19.10) offers some relaxation. Roots and fruits may be eaten between the two main meals.

3. Bhishma Pitamah's advice in the Mahabharata

In the Shanti Parva of the Mahabharata, Bhishma Pitamah says, "The gods have established two times for humans—morning and evening. Nothing should be eaten between these times."

4. Law of Time in Sushruta Samhita (Ayurveda)

Acharya Sushruta, the father of Ayurveda, also recommended two meals a day: once in the morning and once in the evening (night). According to the Sushruta Samhita, those accustomed to eating two meals a day should have a light half-meal at 3:30 a.m. (around 8:30 a.m.). The second meal should be eaten between the third and fourth prahars (between 3:00 p.m. and 5:30 p.m.).

However, it is important to note that these rules were not the same for everyone. Those who had received initiation into the Vedic Agnihotra (worship of fire) were not subject to this rule. They could eat multiple meals a day.

What is the science behind eating twice a day in Indian tradition?

Indian tradition prescribes not only the number of times a meal should be eaten, but also when...

• Time for digestion: Both Ayurveda and Yoga emphasize the importance of time for food to be fully digested. According to the Vedic diet, it takes 8 to 11 hours for food to be fully digested. If you keep eating every 3-4 hours, digestion is never complete.
• The importance of spacing: According to ancient yogic practices, there should be at least a 6-8 hour gap between two main meals. Sadhguru also advises this, saying, "If you are over 35, two meals a day would be healthier for you. However, unless you are very active or have a medical condition."
• Seasons and the Body: Ayurveda places great emphasis not just on how often to eat, but also on when to eat. Sushruta said, "Meals should be taken at two ends of the day: once in the morning and once in the evening."

So where did the practice of eating three times a day come from?

According to experts,

• British and Western Influences: During the British rule in India, Western eating habits became increasingly influential. The British introduced three-course meals (breakfast, lunch, and dinner). Gradually, this spread to the Indian middle class.
• Industrialization and 9-to-5 jobs: As people began working in factories and offices, fixed lunch breaks became a necessity. Two meals a day were tied to farm or household chores. They didn't fit into a clock-driven job.
• The marketing ploy of the packaged food industry: Today, breakfast cereals, energy bars, and packaged snack companies sell their products using the slogan "Breakfast is the most important meal." The FSSAI CEO also pointed out that packaged foods are marketed as "convenient snacks."

What does modern science say?

In the last few years, intermittent fasting—eating for a few hours and fasting the rest of the time—has become a global trend. Interestingly, this is precisely our ancient tradition: eating twice a day, morning and evening, and nothing in between.

According to the FSSAI's 2025 report, the increasing consumption of processed foods and frequent eating habits are contributing to the rise in obesity, diabetes, and heart disease. The FSSAI states that a traditional Indian diet can reduce the risk of chronic diseases.

Sadhguru says, 'When you eat only two big meals a day and nothing in between (as we do in the ashram), your large intestine always remains clean.'

So is eating twice a day right for everyone?

No. According to experts, here's one important thing to understand:

• Everyone's body is different.
• The methods of work matter; that is, the person doing hard labour needs more energy.
• Conditions like age, illness, pregnancy, and breastfeeding require more nutrition.
• Ayurveda also says that it depends on your body type and digestive capacity.