Fasting is not unfamiliar in Indian culture. It had been practised by many of our elders religiously. While it has its spiritual significance, practicing healthy fasting, can help in detoxification, builds immunity and also aids in weight loss. 

There are certain common rules that are practised in most of the households for fasting like avoiding wheat, rice, onion and garlic, non-vegetarian foods. This gives a wide opportunity to explore and inculcate the utilization of other varieties of foods, fruits and vegetables in the diet. 

How to fast in a healthy way? 

You can include various fasting foods like Rajgira flour (amaranth seed flour), Kattu (buckwheat flour), Makhana (foxnuts), Singhara (water chestnuts), various fruits and vegetables. 

• Hydration is the key - During fasting hours, keep sipping water regularly. You can drink fruit/ vegetable infused water. You can also add a pinch of black salt to it. 

• Break the fast – It is important to break the fast in a healthy way. Opt for fresh fruits or dry fruits for instant energy and gradually move on to cereal-based and protein-based foods to avoid muscle breakdown. 

• Avoid over-indulging – Some people tend to gorge on food after breaking the fast, especially on fried and carb-dense food. This can upset the digestive system and also causes fatigue. 

• Include more fibre – fibre rich foods like sweet potato, green leafy vegetables, gourds can help in improving satiety thereby keeps you full for longer time. 

• Physical activity – Continue to do light, gentle exercises or stretches. Instead of a heavy workout, opt for light exercises to keep your energy levels in check. 

• Caffeine – Avoid drinks like sodas, tea, coffee etc, as these are high in caffeine and can cause dehydration. 

• Small and frequent meals – Include small meals in regular intervals to prevent bloating. 

Breaking a fast is as important as fasting when it comes to your digestive health. You need to break the fast gently to avoid abrupt awakening of digestive system, which had been inactive during the fast. By following the above tips, your fast can be mindful and promote healthy digestion. 

Note – it is important to remember that, fasting should be avoided if you are pregnant, breast feeding or unwell. Children should not fast as they are in a growing stage and need healthy meals for their development. 

References: 

https://www.abbott.in/corpnewsroom/nutrition-health-and-wellness/how-to-fast--the-importance-of-fasting-healthily.html  

https://www.newindianexpress.com/cities/bengaluru/2020/oct/22/your-guide-to-festivefasting-2213366.html#:~:text=Switching%20to%20'vrat'%20foods%20like,a%20break%20before%20winter%20begins.  

https://www.timesnownews.com/health/article/losing-weight-with-fasting-know-what-to-eat-during-navratri-tips-recipe-to-fast-safely/668668  

https://www.healthline.com/nutrition/how-to-fast#TOC_TITLE_HDR_9