_11zon-1732005712539.jpg)
Navratri fasting is more than a spiritual practice. In recent times, it’s a chance to reset your body and boost health. But without the right foods, fasting can leave you tired, hungry, and weak. The secret? Choosing nutrient-packed superfoods that keep you energised and nourished. From protein-rich grains like amaranth to hydrating coconut, these traditional ingredients are not just fast-friendly but also powerhouses of vitamins, minerals, and antioxidants.
Sakshi Singh, Nutritionist, Dietetic Place, Lucknow, explains, “Many people focus only on avoiding grains during Navratri, but they forget to balance nutrients.” Read ahead to explore 5 ancient superfoods that make fasting healthier, share easy recipes, and reveal why they’re better than processed snacks.
1. Amaranth (Rajgira): The Protein Powerhouse
Amaranth, or rajgira, is a gluten-free grain loaded with protein and minerals. Sakshi Singh says, “Rajgira is perfect for fasting—it prevents fatigue and keeps muscles strong.”
Why it works:
- High protein: Builds muscle and repairs tissues (1 cup = 9g protein).
- Rich in iron & calcium: Fights weakness and strengthens bones.
- Fiber-rich: Prevents bloating and aids digestion.
How to eat it:
- Make rajgira roti with curd for a balanced meal.
- Cook sweet porridge with milk and nuts.
- Try rajgira ladoos with jaggery for energy.
2. Buckwheat (Kuttu): The Energy Booster
Buckwheat (kuttu) is a fasting staple that fuels your day. “Kuttu’s complex carbs release energy slowly, keeping you full for hours,” says Sakshi.
Why it works:
- Magnesium-rich: Supports heart health and metabolism.
- Gluten-free: Safe for sensitive stomachs.
- Antioxidants: Reduces inflammation.
How to eat it:
- Make kuttu puri with potato curry.
- Cook khichdi with veggies and rock salt.
- Try banana pancakes with honey.
3. Makhana (Fox Nuts): The Detox Snack
-1743495418566.jpg "makhana for navratri")
Roasted makhana is crunchy, low-calorie, and packed with nutrients. “Makhana flushes toxins and controls hunger naturally,” explains Sakshi.
Why it works:
- High antioxidants: Cleanses the liver and kidneys.
- Low calorie: Ideal for weight loss (1 cup = 50 calories).
- Potassium-rich: Balances blood pressure.
How to eat it:
- Toss roasted makhana with ghee and rock salt.
- Make creamy makhana kheer with jaggery.
- Mix with nuts for a trail mix.
4. Sabudana (Tapioca): Quick Energy Source
-1743495430933.jpg "sabudana for navratri")
Sabudana gives instant energy without upsetting your stomach. Sakshi says, “Sabudana’s carbs are easy to digest and prevent acidity.”
Why it works:
- Fast-acting carbs: Fuels your brain and body.
- Hydrating: Maintains electrolyte balance.
- Starch-rich: Soothes an empty stomach.
How to eat it:
- Cook spicy sabudana khichdi with peanuts.
- Fry crispy sabudana tikki with potatoes.
- Make sweet kheer with coconut milk.
5. Coconut: The Hydration Hero
-1743495448703.jpg "coconut for navratri")
Coconut water, flesh, and milk keep you hydrated and energised. “Coconut’s electrolytes prevent weakness during fasting,” says Sakshi.
Why it works:
- Healthy fats: Keep you full longer.
- Lauric acid: Fights infections and boosts immunity.
- Natural coolant: Balances body heat.
How to take it:
- Drink fresh coconut water daily.
- Make coconut chutney with mint.
- Prepare coconut ladoos with dry fruits.
What Science Says About Fasting Foods
A 2021 study in the Journal of Traditional and Complementary Medicine found that traditional fasting foods like amaranth and buckwheat improve gut health, reduce inflammation, and stabilise blood sugar. Participants who ate these foods reported 30% higher energy levels during fasting periods.
Golden Rules for Healthy Navratri Fasting
- Hydrate smartly: Sip coconut water, lemon water, or buttermilk.
- Avoid fried snacks: Choose roasted makhana over pakoras.
- Balance meals: Mix carbs (sabudana) + protein (rajgira) + fats (coconut).
- Rest: Don’t overexert—your body is in detox mode.
Conclusion
Navratri fasting doesn’t mean starving or eating bland food. With superfoods like rajgira, kuttu, and makhana, you can stay energetic, improve digestion, and even detoxify your body. Skip processed snacks and listen to your body’s needs. As the expert reminds us, “Fasting is about nourishment, not deprivation.” Pick these power-packed foods, drink plenty of fluids, and make this Navratri your healthiest yet!