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Sawan, also known as Shravan, is a very auspicious month in the Hindu calendar. Devotees observe fasting, especially on Mondays. This is called Sawan Somwar and is dedicated to Lord Shiva. Fasting during this period is believed to bring spiritual growth and blessings. Eating the right food during this fasting period is essential to maintain good health and energy. Here is a comprehensive guide on what to eat and avoid during Sawan Somwar fasting.
Foods to eat during Sawan Somwar fasting
fruit
Fruits are a must-have during fasting. They provide essential nutrients and hydrate the body. Popular fruits include bananas, apples, oranges, papayas and melons. These fruits are rich in vitamins, minerals and fibre, aid digestion and provide energy throughout the day.
Dairy products
Dairy products like milk, yogurt, paneer, buttermilk etc. are good sources of protein and calcium. They help fill up your stomach and replenish the nutrients you need. Having a glass of milk or a bowl of yogurt while fasting can be very refreshing and satisfying.
Sabudana
Sabudana is often eaten during fasting. It is rich in carbohydrates and provides a quick energy boost. Sabudana Khichdi, a popular dish made with tapioca pearls, peanuts and potatoes, is easy to digest and keeps you full for a long time.
Nuts and seeds
Almonds, cashews, walnuts, and pumpkin seeds are great snacks. They’re packed with healthy fats, protein, and fiber. Eating a handful of mixed nuts can give you sustained energy and help curb hunger.
Potatoes and sweet potatoes
Potatoes and sweet potatoes are versatile and can be prepared in a variety of ways. They are rich in carbohydrates and provide energy. They can be boiled, baked or eaten as part of dishes such as aloo sabji and sweet potato chaat.
Buckwheat flour (Kuttu ka Atta)
Buckwheat flour is often used during fasting periods. Buckwheat flour is gluten-free and rich in protein, vitamins and minerals. Buckwheat chapatis or pancakes can be cooked for a nutritious and filling meal.
Samak rice
Samak rice is a type of millet that is light and easily digestible. It is a good substitute for regular rice during fasting. Samak rice can be mixed with vegetables like potatoes and peanuts to make pulao or khichudi.
Sendanamak
During the Sawan Somwar fast, regular salt is avoided. Instead, rock salt, also known as senda namak, is used, which is pure and unprocessed, making it suitable for fasting. Rock salt aids digestion and helps maintain electrolyte balance in the body.
Foods to avoid during Sawan Somwar fasting
Grains and Cereals
During the fast, avoid all grains and cereals, including wheat, rice, oats and barley, and instead consume fast-friendly alternatives such as buckwheat and samak rice.
Non-vegetarian dishes
During Sawan Somwar fasting, non-vegetarian food like meat, fish, eggs etc. is strictly prohibited. Emphasis is placed on vegetarian food to maintain purity and spiritual discipline.
Regular Salt
Regular table salt should be avoided while fasting, and sendha namak should be used instead. Regular salt is processed and may contain additives, making it unsuitable for fasting rituals.
Processed and packaged foods
Processed and packaged foods often contain preservatives, additives and hidden grains, and to maintain the sanctity of fasting, it’s best to avoid these and stick to natural, fresh ingredients.
Garlic and onion
Garlic and onions are considered to be thermogenic and tamasic (lethargic) in nature and are therefore usually avoided during fasting. The diet during fasting emphasizes sattvic (pure and light) foods.
Beans and lentils
During the Sawan Somwar fast, you do not eat any beans or lentils (chickpeas, peas, etc.) and instead eat light foods like potatoes and tapioca pearls.
Alcohol and caffeine
Avoid alcohol and caffeinated drinks such as tea and coffee, as these can dehydrate the body and are not suitable for a fasting regimen. Herbal teas and fresh fruit juices are better alternatives.
Certain vegetables
During fasting, certain vegetables such as tomatoes, eggplants and leafy greens are to be avoided. Root vegetables are preferred as they are easy to digest and provide sufficient energy.
Sample Sawan Somwar Fasting Menu
morning
Foods to eat during Sawan Somwar fasting
fruit
Fruits are a must-have during fasting. They provide essential nutrients and hydrate the body. Popular fruits include bananas, apples, oranges, papayas and melons. These fruits are rich in vitamins, minerals and fibre, aid digestion and provide energy throughout the day.
Dairy products
Dairy products like milk, yogurt, paneer, buttermilk etc. are good sources of protein and calcium. They help fill up your stomach and replenish the nutrients you need. Having a glass of milk or a bowl of yogurt while fasting can be very refreshing and satisfying.
Sabudana
Sabudana is often eaten during fasting. It is rich in carbohydrates and provides a quick energy boost. Sabudana Khichdi, a popular dish made with tapioca pearls, peanuts and potatoes, is easy to digest and keeps you full for a long time.
Nuts and seeds
Almonds, cashews, walnuts, and pumpkin seeds are great snacks. They’re packed with healthy fats, protein, and fiber. Eating a handful of mixed nuts can give you sustained energy and help curb hunger.
Potatoes and sweet potatoes
Potatoes and sweet potatoes are versatile and can be prepared in a variety of ways. They are rich in carbohydrates and provide energy. They can be boiled, baked or eaten as part of dishes such as aloo sabji and sweet potato chaat.
Buckwheat flour (Kuttu ka Atta)
Buckwheat flour is often used during fasting periods. Buckwheat flour is gluten-free and rich in protein, vitamins and minerals. Buckwheat chapatis or pancakes can be cooked for a nutritious and filling meal.
Samak rice
Samak rice is a type of millet that is light and easily digestible. It is a good substitute for regular rice during fasting. Samak rice can be mixed with vegetables like potatoes and peanuts to make pulao or khichudi.
Sendanamak
During the Sawan Somwar fast, regular salt is avoided. Instead, rock salt, also known as senda namak, is used, which is pure and unprocessed, making it suitable for fasting. Rock salt aids digestion and helps maintain electrolyte balance in the body.
Foods to avoid during Sawan Somwar fasting
Grains and Cereals
During the fast, avoid all grains and cereals, including wheat, rice, oats and barley, and instead consume fast-friendly alternatives such as buckwheat and samak rice.
Non-vegetarian dishes
During Sawan Somwar fasting, non-vegetarian food like meat, fish, eggs etc. is strictly prohibited. Emphasis is placed on vegetarian food to maintain purity and spiritual discipline.
Regular Salt
Regular table salt should be avoided while fasting, and sendha namak should be used instead. Regular salt is processed and may contain additives, making it unsuitable for fasting rituals.
Processed and packaged foods
Processed and packaged foods often contain preservatives, additives and hidden grains, and to maintain the sanctity of fasting, it’s best to avoid these and stick to natural, fresh ingredients.
Garlic and onion
Garlic and onions are considered to be thermogenic and tamasic (lethargic) in nature and are therefore usually avoided during fasting. The diet during fasting emphasizes sattvic (pure and light) foods.
Beans and lentils
During the Sawan Somwar fast, you do not eat any beans or lentils (chickpeas, peas, etc.) and instead eat light foods like potatoes and tapioca pearls.
Alcohol and caffeine
Avoid alcohol and caffeinated drinks such as tea and coffee, as these can dehydrate the body and are not suitable for a fasting regimen. Herbal teas and fresh fruit juices are better alternatives.
Certain vegetables
During fasting, certain vegetables such as tomatoes, eggplants and leafy greens are to be avoided. Root vegetables are preferred as they are easy to digest and provide sufficient energy.
Sample Sawan Somwar Fasting Menu
morning
- Start your day with a glass of warm water with lemon.
- Breakfast includes a bowl of fresh fruit salad served with yogurt.
- A handful of nuts for a mid-morning snack.
lunch
- Sabudana Khichdi or Samak Rice Pulao with Potato Curry.
- A glass of buttermilk to aid digestion.
evening
- Fresh fruit juice or a smoothie made with milk and banana.
- A small plate of roasted sweet potatoes.
dinner
- Buckwheat chapati with paneer curry.
- Cucumber and tomato salad sprinkled with rock salt.
Before bedtime
- Add a pinch of turmeric to warm milk to help you sleep better.
Sawan Somwar fasting can be a very spiritually fulfilling experience. Focusing on nutritious, light foods is important to maintain energy levels and ensure your body gets the nutrients it needs. Avoiding certain foods helps keep the fast pure and in line with traditional practices. Following these guidelines will ensure your Sawan Somwar fasting period is healthy and spiritually fulfilling.
(Image courtesy of Canva)
