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Copyright © 2025 Foodies Only
5 min
08/09/2025
Navratri fasting is about keeping the right balance between tradition, nourishment, and devotion. While grains, pulses, onions, garlic, and packaged foods are strictly off-limits during Navratri, vrat-friendly staples such as fruits, dairy products, nuts, and special flours like kuttu and rajgira take their place. If you have not fasted yet and are unsure of what to eat and what to avoid, this article will help you understand food options that are vrat-friendly and those that are best avoided during the fasting period.
Navratri is one of the most celebrated Hindu festivals, and is observed across India with great enthusiasm. A central part of this festival is fasting, or vrat, where specific dietary rules are followed for nine days. Unlike everyday meals, the Navratri diet is built around sattvik principles, encouraging the consumption of pure, light, and natural foods that energise the body and calm the mind.
During this time, many staple kitchen items, such as wheat, rice, lentils, onions, and garlic, are replaced with fasting-friendly alternatives. These staples are replaced with rajgira, singhara, and kuttu flours. There are also some regular food ingredients, such as sabudana, potatoes, sweet potatoes, makhana, fruits, and dry fruits, which are vrat-friendly. Dairy products also play a major role, with milk, paneer, and yoghurt forming the base of many vrat dishes.
The beauty of the Navratri fasting plate lies in its creativity. With the right combinations, one can prepare hearty breakfasts, filling lunches, comforting dinners, and sweet treats, all within the vrat guidelines. Here’s a list of what foods to eat, what to avoid, and how to make delicious fasting meals out of them.
Navratri fasting focuses on sattvik foods, which are fresh, natural, and nourishing. These ingredients are both energy-giving and easy to digest. Some of them are below
Grain-based flours like wheat and rice are avoided, but alternatives such as rajgira (amaranth), kuttu (buckwheat), and singhara (water chestnut) come into play. These are rich in protein, minerals, and fibre, making them far from restrictive. You can make rajgira rotis, kuttu puris with aloo sabzi, or singhara parathas paired with yoghurt with these flours.
Sabudana (sago pearls) is one of the most popular fasting foods thanks to its carbohydrate richness, which keeps energy levels stable. Similarly, potatoes and sweet potatoes become versatile bases for curries, snacks, and tikkis. You can make sabudana khichdi, sabudana vadas, or sweet potato chaat for variety and taste.
Fresh fruits and dry fruits are staples during Navratri. They provide natural sugars, vitamins, and minerals while keeping the diet light. Dry fruits, such as almonds and cashews, also make excellent snacks. Rather than eating them bland, make fruit chaat sprinkled with rock salt, or a dry fruit laddoo to satisfy sweet cravings.
Milk, yoghurt, paneer, and ghee play an important role during the fast. They add richness, protein, and comfort to the vrat plate. Paneer Tikki, Dahi Aloo, or a bowl of Chilled Lassi can be the perfect snack options to cool your body during your vrat.
Makhana (foxnuts) is roasted into crunchy snacks or simmered into creamy desserts. Its low-calorie content makes it guilt-free, while its antioxidants and fibre keep you full for long. You can make roasted makhana with rock salt, or makhana kheer for a festive dessert.
The foods avoided during Navratri are as important as the ones eaten. The goal is to maintain purity and avoid heavy, tamasic foods.
Wheat, rice, oats, corn, and lentils are left out. These are considered heavy and not in line with fasting principles.
Onion and garlic, though staples in daily Indian cooking, are avoided during vrat because they are believed to increase heat and restlessness in the body.
Meat, fish, eggs, and alcohol are strictly avoided during Navratri, as they do not align with the sattvik way of eating.
Anything overly processed, spiced, or preserved is avoided. This helps keep meals fresh, clean, and closer to their natural state.
With these allowed ingredients, one can create a wholesome thali that is both filling and tasty, and aligned with fasting principles. A simple plate could have Rajgira Rotis, Aloo Sabzi, sabudana khichdi, a bowl of yoghurt, and roasted makhana. For dessert, makhana kheer or fruit bowls provide sweetness without breaking the rules.
The flexibility of vrat cooking allows endless combinations. For breakfast, Sabudana Vadas with mint chutney work well; Kuttu Puris with Dahi Aloo are a classic choice. For dinner, a light Makhana Curry paired with a fruit salad makes the day complete.
Navratri fasting is not just about abstaining from certain foods; it is a celebration of mindful eating and a way to cultivate a deeper connection with oneself. By avoiding grains, pulses, onions, garlic, and processed items, and instead embracing nutrient-rich flours, fruits, dairy, and light snacks, one can create a vrat thali that is both satisfying and energising. With dishes like Sabudana Khichdi, Makhana Kheer, Rajgira Rotis, and fresh fruit bowls, fasting becomes a joyful culinary experience that blends health with devotion.