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Fasting has been a spiritual practice in India for centuries, not just as an act of devotion but also as a way to cleanse the body and mind. It is more than just abstaining from food- it is about eating right!
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Fasting has been an integral part of Indian culture for generations. While many individuals observe these traditions as part of their spiritual practices, they also provide considerable health and wellness advantages.
Typically, during religious fasting periods, practitioners follow a specific diet known as Falahar. Selecting the right Falahar can help sustain your energy levels, avoid fatigue, and support the detoxification process.
When approached mindfully, fasting can help cleanse the body, enhance digestion, regulate hormones, and improve mental clarity. This article outlines what foods to eat, what to avoid, and why it matters.
What Is Falahar?
Many people come across the term 'falahar' but are often unclear about its meaning. Falahar refers to a type of satvik food derived from the Sanskrit words 'Fal' (fruits) and 'Aahar' (food). It describes a diet that consists primarily of fruits and light, easily digestible foods.
The falahar diet helps cleanse the body and provides sustained energy without putting excessive strain on digestion.
Why Fasting Is More Than Just Skipping Meals?
Many people believe that fasting primarily involves refraining from food, but it is actually more about eating with awareness. When done correctly, fasting-
- Helps in detoxifying the body
- Boosts digestion and metabolism
- Improves spiritual and mental clarity
- Enhances self-discipline and Willpower
- Promotes fat loss and improves overall health
However, consuming the wrong falahar can lead to bloating, acidity, fatigue, constipation, and weight gain instead of benefits. That's why choosing the right food is crucial.
What To Eat During Fasting? (Beast Falahar Choices)
Not all foods are restricted during fasting. Here is a list of falahar foods along with their benefits:
1) Fruits(Fal)
Fruits are a rich source of natural sugars, fiber, and hydration, along with essential vitamins that contribute to sustaining energy levels. Their nutritional benefits help promote overall health and vitality.
Allowed: Bananas, apples, papaya, pomegranate, melons, watermelons, oranges, grapes, guava, pineapple, berries, and essentially all seasonal fruits.
2) Vegetables
Vegetables are easy to digest and are a rich source of essential vitamins and minerals that are important for maintaining overall health.
Allowed: Potato, sweet potato, arbi, pumpkin (kaddu), bottle gourd (lauki), cucumber, tomatoes, radish, lemon, spinach, yam.
3) Dairy
Dairy products are a valuable source of essential nutrients, including calcium, protein, and probiotics. These components contribute to strong bones, support muscle health, and promote a healthy digestive system by aiding digestion.
Allowed: Milk, curd/yoghurt, paneer, buttermilk, homemade makan (white butter), ghee.
4) Nuts & Seeds
Nuts and seeds provide healthy fats, proteins, essential nutrients, and energy to sustain the fasting period.
Allowed: Almonds, walnuts, cashews, peanuts, raisins, fox nut (makhana), pumpkin seeds, melon seeds.
5) Flours
Flours made from seeds and fruits, instead of traditional grains like wheat and rice, are permitted. These gluten-free flours are high in fiber, protein, and essential minerals, and provide sustained energy.
Allowed: Buckwheat flour (kuttu), water chestnut flour (singhara), amaranth flour (rajgira).
6) Sabudana(Sago Pearls)
Sabudana is a type of starch, not a grain or fruit. It is derived from the roots of the cassava plant, which is a root vegetable. Sabudana is primarily composed of carbohydrates, making it a quick source of energy. It is a popular choice during fasting periods, but it should be consumed in moderation.
Allowed: Sapudana Khichdi, Sabudana kheer, Sabudana Vada, etc.
7) Samak Rice
Also known as barnyard millet, this grain is rich in fiber and protein, gluten-free, light, and easy to digest. It is a popular substitute for grains during fasting. Barnyard millet is high in essential minerals like iron and magnesium, which can help maintain energy levels while fasting.
Allowed: samak rice kheer, samak rice pulao, etc
8) Salt
According to Hindu traditions, regular table salt is not permitted during fasting. Instead, sendha namak, which is unrefined rock salt, is recommended. Sendha namak is considered beneficial because it helps maintain the body's electrolyte balance, making it a suitable alternative for those who are observing fasts.
Allowed: sendha namak
9) Herbal Drinks And Beverages
Herbal drinks and beverages play a crucial role in maintaining hydration during fasting. They offer not only refreshment but also help prevent acidity, a common issue that can occur during fasting.
Allowed: Coconut water, lemon water, herbal teas, fresh fruit juices, warm milk.
10) Herbs And Spices
Even while fasting, mild and satvik spices are used to keep meals flavourful and digestion smooth. These spices not only enhance taste but also offer therapeutic benefits without disturbing the body's balance. They keep meals light yet nourishing during fast.
Allowed: Black pepper, green cardamom, cumin, clove, cinnamon.
What To Avoid During Fasting? (Restricted Foods)
Some foods are strictly avoided during fasting as per Hindu traditions:
- Regular salt or table salt
- Wheat, rice, sooji, besan, and maida
- Pulses and lentils (dal, Rajma, Chana, etc)
- Spices like hing, turmeric, ajwain, mustard seeds
- vegetables like Onion, garlic, brinjal, mushrooms, cauliflower, broccoli, green peas, corn, bell peppers, ladyfinger
- Processed and packaged foods (chips, biscuits, cold drinks)
- Non-vegetarian foods (meat, eggs, fish, chicken)
- Mustard oil and all refined oils
- Alcohol, tobacco, smoking
Common Fasting Mistakes & How To Avoid Them
Many people unknowingly make mistakes while fasting, leading to symptoms like bloating, constipation, acidity, and weakness. Such issues can reduce the benefits of fasting and make people feel unwell. To have a successful fasting experience, it’s essential to have the right information. Here are clear guidelines on how to fast properly for both comfort and good health.
1) Mistake: Overeating deep-fried foods
Prefer roasting, steaming, or baking foods instead of deep-frying, as these methods enhance the natural flavors of ingredients without the heaviness associated with deep-frying.
2) Mistake: Eating excessive sugar-loaded sweets
Excessive sugar intake during fasting can lead to energy crashes, cravings, and even digestive issues. To avoid these problems, consider replacing refined sugar with natural sources like fruits, dates, raisins, honey, jaggery, or desi khand.
These alternatives provide energy without causing a rapid spike in blood sugar levels. However, even natural sugars should be consumed in moderation, so be cautious not to overload on sweets and desserts with excessive sugar.
3) Mistake: Drinking Excessive Tea/Coffee
Consuming too much tea or coffee while fasting can cause acidity, dehydration, and digestive discomfort. It's best to limit your intake to one or two cups per day and avoid drinking these beverages on an empty stomach. Instead, consider opting for herbal teas such as ginger, tulsi, or cumin, which can aid digestion and prevent acidity.
4) Mistake: Ignoring Fiber And Hydration, Leading To Constipation
Instead of only consuming fried or starchy foods like potatoes and sabudana, try to include a couple of fruits, vegetables, and healthy fats such as ghee, nuts, and curd. These foods help lubricate the intestines and prevent constipation.
Additionally, stay hydrated by drinking plenty of water, coconut water, buttermilk, and lemon water to keep digestion smooth.
5) Mistake: Minimal eating during the day and binging at night
This common fasting mistake of eating very little throughout the day and consuming a large meal close to bedtime puts a sudden load on the digestive system, which may upset your digestion, disturb sleep, and even lead to weight gain. Instead, try to eat a balanced falahari meal by early evening. It gives your body enough time to digest and helps you feel light and energetic even during the fast.
Helpful Tips!
- Eat small, frequent meals, instead of one heavy meal
- Include fiber-rich foods to keep digestion smooth and prevent constipation
- Having seeds and nuts will keep you full for longer
- Get enough rest and ensure proper sleep
- Spending 10 minutes in meditation or deep breathing calms the mind
- Take time to read or listen to sacred texts or books
- Always listen to your body
Fasting is not just about avoiding food, it's about eating the right falahar to support your body and mind. By choosing nutrient-rich foods, avoiding common fasting mistakes, and staying hydrated, you can make fasting a healthy and fulfilling experience and help you stay energetic, focused, and spiritually connected.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.