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Blogs by Nutritionists

Navratri Foods That You Can Eat During Fasts.

by True Elements 03 Oct 2023

The grand fasting time of the year, Navratri, has already started which is celebrated hugely in many parts of India. This is celebrated for nine days with immense pleasure. This time is also perfect for detox since it avoids the entry of certain unwanted substances into your body. We will tell you about the best foods for fating.  And not just fasting but diet food for Navrati fast especially. This period of time for people looking out to shed their calories. This is the time of the year where people can have control over their weight which otherwise, on normal days, they are unable to. With so many delicious recipes that you can create, celebrate Navratri this year, on a healthy yet tasty note. Therefore, here is a list of foods for Navratri Fast or should we say food for upvas?

Below is the list of some delicious fasting foods you can consume during Navratri:


Potatoes are a great source of complex carbs, which can keep you satisfied for a long time and can be a great snack option as well as a meal. If you do not want to eat anything unhealthy, you can opt for boiled potatoes or cooked potatoes. Opting for potato chips which are processed is not a good option for fasting because it does not truly support detoxification.

Cottage Cheese:

While you are fasting, there is usually an alteration in the intake of protein due to certain restrictions in foods. Cottage Cheese can be a great option to level up your protein intake. Consume it in the form of a sabzi or just sprinkle some Sendha Namak and coriander and enjoy the nutritional treat.


Lauki, being a rich source of dietary fibre along with vitamin C, iron and magnesium, can be cooked in minimal oil and consumed during meals. It also has a high content of water which is good for hydration.


Rich in fibre, protein and vitamins, Kaddu or pumpkin is a great food for your heart. Add sugar and ghee to it to consume it as a dessert or just consume it raw along with other meals.


This is almost a favourite food of all Indians, which is famous during Navratri. It is a healthy, underrated food that can be cooked in many different ways. Sabudana can be consumed as Sabudana khichdi, Sabudana kheer, Sabudana chaat, etc. It is a good source of calcium, vitamins and fibre which can be ideal for fasting to keep you active and energised. It is the best food for fasting!


Kuttu, which is known as buckwheat, comes into the limelight only during the days of fasting. Since it is not possible to consume chapattis made out of wheat flour, it can be replaced with Kuttu ka atta. Kuttu atta rotis can be the best replacement for wheat chapattis during Navratri. You can have it fried or just smear them in a pan. Also add ghee on top of it to avail more benefits of the fibre, antioxidants and protein content in it.


If not kuttu, you can readily opt for Singhada which is also known as water chestnut. It is a rich source of vitamins and minerals and it is also used as a thickener in various foods.


During fasts, it is natural to crave snacks and junk because of the low intake of other foods. Hence, makhanas can come to your rescue. These are low-calorie snacks that can be consumed as a ready-to-go snack in the office while working or at home. They are a rich source of calcium. You can consume it raw or just roast them with Sendha Namak and store it in a container.

Samak Rice:

People who are fond of rice and find it difficult to give up on rice during fasting can opt for Samak rice. It is a healthier substitute for rice and consists of the right amount of fibre and complex carbs.


These are the essential foods to fill up your bellies by maintaining your weight. Due to the high nutritional content of fruits, they can be consumed raw or can be added to smoothies for a fruity treat. You can even add it to kheer while satiating your sweet cravings. For quick glowing skin, you can also add fruits like blueberries and cranberries, both of which are high in antioxidants and vitamin C. They are also completely natural and a low calorie food for Navratri fast.


The delightful blend of assorted dry fruits offers a crunchy and nutritious way to stay energized during the fast. Panchratna Trail Mix is an ideal choice for Navratri fasting. It combines the richness of almonds, cashews, raisins, dates, and black current, making it a wholesome snack that adheres to Navratri traditions. These nutrient-packed dry fruits provide essential vitamins, minerals, and antioxidants, supporting your overall health while you observe the fast.  

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