What does a Rastafarian diet consist of? The Ital Lifestyle Explained

December 20, 2025 •

4 min read

Originating in Jamaica in the 1930s, the Ital diet is a spiritual and health-focused approach to eating based on the principle of living in harmony with nature. This guide explains what does a Rastafarian diet consist of, detailing its natural, plant-based principles.

Quick Summary

The Rastafarian diet, known as Ital, is a natural, plant-based way of eating that shuns processed foods, artificial ingredients, and many animal products. It prioritizes wholesome, unprocessed foods for spiritual and physical vitality.

Key Points

Ital is Vital: The Rastafarian diet, called Ital, is a plant-based way of eating for spiritual and physical health, derived from the word 'vital'.
Natural and Unprocessed: It prioritizes consuming food in its purest, most natural form, free from additives, chemicals, and preservatives.
Largely Vegetarian or Vegan: Many followers are strictly vegan, avoiding meat, dairy, and eggs, while others are vegetarian or pescatarian.
Specific Food Exclusions: Pork, shellfish, scavengers, and many processed foods are strictly forbidden, often based on Old Testament dietary laws.
Flavor from Nature: Instead of refined salt, flavor comes from abundant use of natural herbs and spices like thyme, garlic, and allspice.
Focus on Livity: The dietary practices are designed to enhance 'Livity,' the life energy within, by keeping the body clean and free from impurities.

Understanding the Ital Philosophy

The foundation of the Rastafarian diet is 'Ital,' a term derived from the English word 'vital'. It signifies a holistic, vitalistic approach to life, with food playing a central role in maintaining spiritual and physical purity. The belief is that the body is a temple and should not be polluted with dead or artificial substances. This means consuming food in its most natural state—organic, unprocessed, and grown from the earth. The core idea is to enhance 'Livity,' or the life-force energy within each individual.

Permitted Foods on a Rastafarian Diet

For most Rastafarians, the Ital diet is either vegetarian or completely vegan. The focus is on eating fresh, local, and seasonal foods. The principles align with a whole-foods, plant-based diet, drawing inspiration from African and Indian culinary traditions.

Fruits and Vegetables: An abundance of fresh produce is central to the diet. Staples include tropical fruits like bananas, mangos, papayas, and avocados, alongside vegetables such as callaloo, okra, and pumpkin. Many are consumed raw to preserve their 'vital' energy.
Grains and Starches: Whole grains like brown rice and quinoa are favored, as are starchy root vegetables and tubers. Cassava, sweet potatoes, and yams are common ingredients in Ital dishes, providing sustained energy.
Legumes and Beans: Excellent sources of plant-based protein, legumes such as lentils, chickpeas, and kidney beans are dietary cornerstones. They are often used in hearty stews and other satisfying meals.
Herbs and Spices: Flavor comes from natural sources. Herbs like thyme, scallions, pimento (allspice), ginger, and garlic are used generously to season dishes.
Natural Oils: While refined oils are avoided, natural coconut oil is used for cooking.
Drinks: Water, herbal teas, and fresh fruit juices are the preferred beverages. Herbal teas are often made from roots and herbs grown locally.

Restricted and Forbidden Items

Ital is defined as much by what is excluded as by what is included. These restrictions are intended to keep the body in a state of purity and balance.

Meat and Poultry: Most Rastafarians are vegetarian and avoid all forms of flesh, based on the belief that it is 'dead' and contaminates the body. Pork is strictly forbidden, a principle drawing from Old Testament dietary laws.
Fish: While some Rastafarians may consume fish, they follow strict rules. Scaleless fish, shellfish, and fish over 12 inches long are typically avoided.
Dairy and Eggs: As animal products, these are often excluded from the strictest Ital diets. Coconut milk is used as a natural, plant-based alternative.
Salt: Refined salt is generally avoided, as it is believed to kill the natural flavors and inhibit the spiritual experience of eating. Natural seasonings and sea salt may be used in moderation by some.
Processed Foods and Additives: Any food that contains preservatives, artificial colors, or chemicals is prohibited. This extends to canned goods and mass-produced items.
Alcohol and Coffee: Both are considered low-vibration substances that can dull consciousness and are therefore forbidden.
Refined Sugars: Natural sweetness from fruits or molasses is preferred over refined sugars, which are seen as detrimental to health.

Ital vs. Standard Western Diet: A Comparison


Feature	Ital Diet	Standard Western Diet
Core Philosophy	Spiritual purity, high 'Livity,' natural foods.	Convenience, taste, and often, affordability.
Protein Source	Primarily legumes, nuts, and seeds.	Dominated by red meat, poultry, and dairy.
Processing Level	Unprocessed, organic, from the earth.	High levels of processing, artificial additives.
Key Flavoring	Herbs, spices, natural ingredients.	High in refined salt and added sugars.
Beverages	Water, herbal teas, fresh juices.	Sugary sodas, coffee, and alcoholic drinks.
Vessel for Cooking	Preferably clay or wood, not metal.	Any type of metal, ceramic, or plastic cookware.

A Broader Lifestyle Choice

Beyond just food, the Ital diet is part of a wider lifestyle choice that honors nature and self-reliance. This can include growing one's own food, mindful harvesting practices, and using non-metal cookware to avoid contamination. The principles of Ital have influenced plant-based culinary traditions far beyond the Rastafarian community, inspiring a greater appreciation for natural, wholesome eating. The emphasis on fresh, locally sourced ingredients supports both personal health and sustainable agriculture. For more information on Ital cooking techniques and recipes, read this guide from Adventures from Elle.

Conclusion

The Rastafarian diet, rooted in the Ital philosophy, is a comprehensive approach to eating that views food as a spiritual and physical tool for maintaining vitality. By emphasizing natural, plant-based foods and rejecting processed, artificial ingredients, it aims to keep the body pure and in harmony with the earth. While dietary strictness can vary among individuals, the core principles of naturalism, purity, and reverence for life remain central to the Ital way of eating.

Frequently Asked Questions

While often very similar to a whole-foods vegan diet, Ital goes beyond just avoiding animal products. It also shuns all processed foods, refined sugars, and often uses specific cookware. The motivation is spiritual purity, not just ethical or environmental reasons.

Most Rastafarians avoid meat entirely, but some do eat fish. However, they follow specific rules, typically avoiding scavengers like shellfish and scaleless fish, as well as fish larger than 12 inches.

Refined salt is generally not allowed, as it is considered unnatural and believed to deaden the natural flavors of food. Some may use natural alternatives like sea salt sparingly, but most opt for flavorful herbs and spices instead.

Processed foods with artificial additives, preservatives, and chemicals are considered unnatural and impure, going against the core Ital principle of keeping the body as a pure temple.

Yes, many people adopt the healthy, plant-based principles of the Ital diet for their health benefits, separate from the spiritual beliefs of Rastafarianism. It is often embraced for its wholesome and natural approach to eating.

Coconut is a key staple in many Ital dishes. Coconut milk is a common dairy substitute, and coconut oil is used for cooking, both valued for their natural origins.

Yes, the level of adherence can vary among Rastafarians. While the core principles are consistent, some individuals follow a stricter, fully vegan diet, while others may be more lenient, for example, occasionally consuming fish.