Navaratri is a festival dedicated to the worship of the goddess Durga. It is a nine-day-long celebration of devotion, dance and religious rituals. And people observe fasts for one, two or all nine days as a form of spiritual discipline. Fasting during Navaratri is considered one of the best ways to rejuvenate the body and mind. When done mindfully, Navaratri fasting can boost energy, promote digestion, and even support healthy weight management.
Importance of Navaratri Fasting
Spiritual Impact
Fasting is a natural way to purify the body and soul, detach from worldly indulgences, and focus on prayer, meditation, and self-discipline. It symbolises devotion and surrender to the Divine Mother wholeheartedly.
Detoxification
During Navratri fasting, heavy cereals, deep-fried foods, and processed snacks are avoided, which helps the system to get naturally cleansed and rejuvenated. A rich array of fresh and seasonal fruits and satvik foods is included in the meal. Having these foods during fasting improves the digestive process and flushes out toxins.
Boosts Energy/ Immunity
The nutrient-dense fasting diet loaded with fruits, nuts, and root vegetables delivers the system with vital vitamins, minerals, and antioxidants that strengthen immunity and enhance vitality.
Manages Weight
Controlling portion size, maintaining regular meal timings, practising mindful eating habits and going for lighter food choices help to reduce bloating, improve metabolism, and manage weight. Navaratri is a great way to reset unhealthy eating habits and practice mindfulness.
Vrat /Fasting Food Rules To Follow
The nine days of Navratri fasting are meant to prepare the body for the winter season, and thus, it is recommended to eat healthy and light. Here are the guidelines on the list of food you can eat and what you should avoid during Navratri Fasting.
Grains/ Flours
During the nine days of Navratri fasting, you are not permitted to consume normal grains like rice and wheat. Instead, you can choose from some of these options to stay energised, like buckwheat flour (Kuttu ka atta), water chestnut flour (Singhare ka atta), or amaranth flour (Rajgire ka atta).
Barnyard millets (Samvat ke chawal) are used instead of rice to make wholesome dhoklas, khichdi and kheer. Moreover, sabudana is another staple food used during fasting that offers a steady supply of energy.
Fruits
With fruits, there are no limitations; you can enjoy a rich array of fruits during the festival time. Most people only have fruits and milk during these nine days.
Spices and Herbs
Rock salt or sendha namak is allowed during the Navratri fasting period, but not table salt. As rock salt is a pure, unprocessed and sattvic food, it is closer to nature than chemically processed table salt. Moreover, rock salt is a great source of trace minerals and electrolytes that help you stay well hydrated and energised.
Spices like cumin, cardamom, black pepper, kokum, tamarind, nutmeg, cloves, cinnamon, ajwain, and dry pomegranate seeds are included.
Vegetables
During the fasting period, you can include sweet potatoes, arbi, yams, potatoes, raw pumpkin, lemons, bottle gourd, cucumbers, carrots, and spinach to meet nutrient demands.
Dairy Products
Milk and milk products like paneer, curd, malai, ghee, butter, and khoya are used liberally and consumed generously during the fasting period.
Food Items to Avoid
Food items prepared with garlic or onions, along with all kinds of fast food or canned food, should be strictly avoided during the fasting period. Your Navaratri fasting food should not include legumes, whole wheat flour, corn flour, rice flour, maida, lentils, or rava.
Fasting Menu Ideas
Morning
Warm lemon water with honey helps kickstart metabolism and boost energy levels.
A bowl of seasonal fruit (papaya, apple, pear, or banana)
Dry fruits and nuts include a handful of almonds, walnuts, or soaked raisins.
Mid-Morning Snack
Lassi made with yogurt, banana, or chikoo.
Tender coconut water to replenish electrolytes and natural thirst quencher.
Lunch
Kuttu (buckwheat) chapati or puri is gluten-free and filling.
Barnyard millet rice or khichdi is light on the tummy and energy-boosting.
Aloo jeera or pumpkin sabzi is cooked with rock salt.
Cucumber-tomato salad promotes gut health and digestive function.
Evening Snack
Roasted makhana (fox nuts) is a low-calorie, crunchy, and protein-rich snack.
Mixed fruit chaat sprinkled with rock salt and lemon juice.
Green tea or herbal tea supports to boost metabolism and keeps energy steady.
Dinner (Keep It Light)
Lauki (bottle gourd) soup or vegetable stew is a light yet nourishing delight.
Barnyard millet pulao with paneer/vegetables.
Sabudana khichdi (small portion) is energy-rich, but avoid excess oil.
Smart Tips to Stay Energised
Drink plenty of water, tender coconut water, or herbal teas to stay hydrated.
Choose baked, roasted, or steamed foods instead of fried items.
Prefer rock salt (sendha namak) over regular salt for purity.
Restrict intake of potatoes, fried sabudana, and sweets if aiming to shed extra kilos.
Practice portion control, eating small meals at regular intervals, offers a steady supply of energy.
Conclusion
Navaratri fasting is not about depriving yourself of your favourite delicacies, but it is all about making conscious, informed food choices that align with tradition and overall wellness. With the right balance of fruits, nuts, millets, and light meals, you can feel spiritually uplifted, physically energised, and even shed weight naturally.
(This article is reviewed by Kalyani, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
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