As the sacred festival of Shardiya Navratri 2025 illuminates our hearts from September 22 to October 2, we extend our warmest wishes to our global community. At FoodnWellness, we deeply respect the devotion and discipline of Navratri fasting (upvas).
Our role as dietitians is not to challenge tradition but to support you within its framework. This guide aims to harmonize ancient wisdom with modern nutritional science, helping you navigate your fast in a way that sustains your energy, honors your health, and enhances your spiritual experience. Whether you are in Mumbai, London, or New York, let’s approach this Navratri with mindfulness and well-being.
Honoring the Spirit and Science of Upvas
Navratri fasting is a sattvic practice, designed to purify the body and calm the mind. From a nutritional perspective, this period of mindful eating can offer benefits similar to other well-researched dietary patterns, such as intermittent fasting. Studies suggest that such practices can support metabolic health, improve insulin sensitivity, and give the digestive system a beneficial rest.
The key to a positive experience lies in approach: prioritizing nourishment over deprivation, staying hydrated, and listening to your body’s signals.
Clarifying Common Questions with a Scientific Lens
Many devotees have questions about the dietary guidelines of fasting. Here, we aim to provide scientific context to complement traditional knowledge, respecting the reasons behind these practices.
- The Purpose of Fasting: The primary goal of upvas is spiritual cleansing and devotion. While some Ayurvedic texts suggest fasting helps balance the body’s energies (doshas), modern science views the benefits through the lens of metabolic rest and mindful consumption. The physical feeling of lightness can indeed support mental clarity for prayer and meditation.
- The Exclusion of Onions and Garlic: This is a core tenet of sattvic fasting, as these foods are considered rajasic (over-stimulating) or tamasic (dulling). Scientifically, onions and garlic are rich in prebiotics and antioxidants, which are beneficial in a regular diet. However, their exclusion during Navratri is a meaningful act of dietary discipline that aligns with the goal of maintaining a calm and clear state of mind. We respect this practice as an integral part of the spiritual observance.
- Understanding “Detoxification“: In a spiritual context, fasting is a form of detoxification for the soul. From a biological standpoint, our liver and kidneys are constantly detoxifying our bodies. A fasting period low in processed foods and rich in whole, sattvic foods simply reduces the digestive load, allowing our natural systems to function efficiently. The feeling of “lightness” is a real physiological benefit.
Takeaway: The traditions of Navratri are rich with wisdom. Our approach is to show how modern nutrition can support you in following these traditions healthfully.
Building Your Sattvic Plate: Foods for Sustained Energy
A sattvic diet is based on fresh, light, and plant-based foods that promote peace and vitality.
| Category | Foods to Include | Nutritional Benefit | Portion Tip |
| Grains/Flours | Buckwheat (kuttu), water chestnut (singhara), amaranth (rajgira), barnyard millet (sama) | Gluten-free, rich in fiber and minerals for steady energy. | 1-2 rotis or ½ cup per meal |
| Vegetables | Pumpkin, bottle gourd (lauki), sweet potato, cucumber, spinach | High in water content, vitamins, and antioxidants. | 1 cup cooked per meal |
| Fruits | Bananas, apples, pomegranates, pears | Provide essential vitamins, fiber, and natural sugars for energy. | 1-2 servings between meals |
| Proteins & Fats | Milk, yogurt, paneer, nuts (almonds, walnuts), seeds (pumpkin, fox nuts) | Support muscle maintenance and provide a feeling of fullness. | A handful of nuts; 1 cup dairy |
| Hydration | Water, coconut water, herbal teas (tulsi, ginger), buttermilk (chaas) | Crucial for preventing dehydration and fatigue. | 8-10 glasses throughout the day |
| Sweeteners/Spices | Jaggery, rock salt (sendha namak), cumin, cardamom | Jaggery offers iron; rock salt helps maintain electrolyte balance. | Use sparingly |
A Sample Day of Nourishing Vrat Meals
This plan focuses on small, frequent meals to maintain energy levels.
- Upon Waking: Warm water with lemon.
- Breakfast: A bowl of fresh fruit (banana + apple) with a handful of almonds.
- Mid-Morning: A glass of buttermilk (chaas) with roasted fox nuts (makhana).
- Lunch: 2 Kuttu ki Roti with pumpkin sabzi and a side of cucumber raita.
- Evening: Herbal tea with a piece of fruit.
- Dinner: Sama Rice Khichdi with a side of plain yogurt.
- Hydration: Sip water, coconut water, and herbal teas throughout the day.
Moving Your Body Mindfully
Light physical activity complements the fast. Consider gentle yoga, walking, or simple stretches. If you participate in Garba or Dandiya, enjoy it! Listen to your body and rest if you feel lightheaded or overly tired.
Fasting with Specific Health Conditions
Your safety is paramount. Please consult your doctor before fasting if you have a medical condition.
- Diabetes: Strict fasting can risk hypoglycemia. Opt for a partial fast with consistent, small meals rich in fiber (like kuttu or sama) and monitor blood sugar closely. Medication adjustments may be necessary.
- Pregnancy/Breastfeeding: Nutrient needs are higher. Consider a modified fast that includes fruits, dairy, and nuts frequently, and prioritize hydration. Strict fasting is not recommended.
- Elderly or Those with Weakened Immunity: Focus on nutrient-dense foods like dairy, nuts, and cooked vegetables. Ensure adequate protein and fluid intake to maintain strength.
Most importantly, devotion includes self-care. It is perfectly acceptable to modify your fast to suit your health needs.
A Final Note of Support
Navratri is a time for inner peace and celebration. By reading through this navrathri guide and choosing nourishing sattvic foods and listening to your body, you can honor this sacred tradition while caring for your well-being.
We wish you and your family a blessed, joyful, and healthy Navratri.
