What to Eat During Rasiya: A Guide to Chhath Puja’s Sacred 36-Hour Fast?

Chhath Puja is one of the most spiritually significant festivals for devotees in Bihar, Jharkhand, and Uttar Pradesh. Dedicated to Surya Dev (the Sun God) and Chhathi Maiya, it involves a rigorous 36-hour fast where devotees abstain from food and water while performing rituals in the sun and river. This period, known as Rasiya, demands both mental discipline and physical preparation. At the same time, the focus is devotional, preparing the body with the right foods before and after the fast is equally essential for maintaining health and energy.

Preparing the Body Before the Fast

According to Edwina Raj, Head of Services - Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, preparation is key before starting such a long fast. She explains, “During the Rasiya period of Chhath Puja, people observe a strict 36-hour fast, but it is important to prepare the body well before starting. The meal before fasting should be light yet rich in energy. Foods like rice, dal, fruits, jaggery, and ghee help give strength and keep you full for longer hours. Avoid spicy, oily, or junk food, as they can cause acidity or dehydration during fasting.”

Best pre-fast foods to include:

• Rice and dal: Provide complex carbs and protein for sustained energy.
• Fruits like bananas and apples: Naturally hydrating and rich in vitamins.
• Jaggery and ghee: Help maintain glucose levels and provide healthy fats.
• Vegetables and leafy greens: Supply fibre and minerals for better digestion.

What to avoid:

• Oily and spicy food (they cause bloating or acidity)
• Packaged snacks, processed sugar, and caffeine (they increase dehydration risk)

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Staying Hydrated Before and After Fasting

Hydration plays a vital role in fasting safely. Edwina Raj stresses that drinking enough water before and after the fast is crucial to avoid fatigue, dizziness, and dehydration. You can also include:

• Coconut water or lemon water before fasting for electrolyte balance
• Buttermilk or plain milk before sunset to maintain hydration longer

Breaking the Fast Safely

After 36 hours without food or water, the body needs gentle rehydration and nourishment. Rushing into heavy or spicy meals can upset digestion. As the expert explains, “After the fast, when it is time to break it, start slowly with fruits, jaggery water, or rice kheer to restore energy levels safely.”

Ideal foods to break the fast with:

• Fruits: Banana, apple, or papaya are gentle on the stomach.
• Jaggery water or sugarcane juice: Helps restore glucose levels.
• Rice kheer or plain porridge: Provides carbs and is easy to digest.
• Coconut water: Replenishes electrolytes lost during fasting.

Avoid fried food or sweets made with refined flour immediately after fasting—they can cause bloating or nausea.

Maintaining the Spiritual and Physical Balance

Fasting during Rasiya is a deeply spiritual act, but health should always come first. Raj reminds that fasting is not meant to harm the body—it’s about discipline and devotion.

To make the experience fulfilling and safe:

• Prepare the body in advance with a nutritious meal.
• Stay mindful about hydration.
• Break the fast slowly and gently.
• If you have chronic illnesses (like diabetes or hypertension), consult your doctor before fasting.

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Conclusion

The 36-hour Rasiya fast during Chhath Puja is a beautiful act of faith and self-control. But taking care of your body with the right food and hydration ensures that devotion doesn’t come at the cost of health. As Edwina Raj says, the goal is not endurance, but connection—both spiritual and physical. With thoughtful preparation and mindful eating, devotees can celebrate this sacred ritual with strength and serenity.