The tradition of fasting, known as 'vrat' or 'upvas', is a significant practice in many cultures, often tied to festivals and religious observance. The falahari diet, which translates to 'fruit diet', is a dietary regimen followed during these periods to maintain energy and focus. A falahari diet adheres to 'sattvic' principles, which prioritize foods that are pure, natural, and easy to digest. This guide explores which foods fall under the falahari category, which should be avoided, and how to create nourishing meals.
What is the falahari diet?
Derived from the Sanskrit words 'phal' (fruit) and 'ahar' (diet), falahari is a type of fasting that relies primarily on fruits and a select list of other foods. While the name suggests a fruit-only diet, the practice has evolved to include certain vegetables, dairy products, nuts, and special flours, all considered pure and wholesome for fasting. The key is to avoid grains, legumes, and certain spices that are not permitted during the vrat.
Permitted falahari foods
- Fruits: All fresh and dried fruits are allowed and provide essential nutrients and quick energy. Examples include bananas, apples, dates, figs, raisins, and dried figs.
- Vegetables: Not all vegetables are permitted. Those that grow above ground are generally avoided, with a few exceptions. Safe options include potatoes, sweet potatoes, arbi (taro root), pumpkin, bottle gourd, and cucumbers.
- Dairy Products: Milk, curd (yogurt), paneer (cottage cheese), and pure ghee (clarified butter) are staples of the falahari diet.
- Flours: Regular grains are swapped for special flours derived from nuts, seeds, or millets. Popular choices are kuttu ka atta (buckwheat flour), singhare ka atta (water chestnut flour), and rajgira ka atta (amaranth flour).
- Other Ingredients: Sabudana (tapioca pearls), samak ke chawal (barnyard millet), roasted peanuts, and makhana (fox nuts) are also commonly consumed.
- Salt and Spices: Only sendha namak (rock salt) is used instead of regular table salt. Mild spices like cumin, green chili, and black pepper are generally acceptable.
Falahari vs. Non-Falahari: A comparison
To simplify what to eat and what to avoid, here is a helpful comparison table.
| Food Category | Falahari (Permitted) | Non-Falahari (Avoid) |
|---|---|---|
| Grains | Samak ke chawal, kuttu ka atta, singhare ka atta | Wheat, rice, semolina (sooji), chickpea flour (besan) |
| Legumes | None | All lentils (dal) and beans |
| Vegetables | Potatoes, sweet potatoes, pumpkin, bottle gourd | Onion, garlic, mushrooms, eggplant, cauliflower |
| Salt | Sendha namak (rock salt) | Common table salt |
| Protein Sources | Dairy products (paneer, curd), nuts, seeds | Meat, fish, eggs |
| Cooking Medium | Ghee, peanut oil | Refined oils |
| Processed Foods | None | Packaged snacks, deep-fried foods |
How to make delicious falahari meals
Creating nutritious and flavourful falahari meals is simple with the right ingredients.
Falahari aloo ki sabzi
A simple and quick potato curry, perfect with kuttu ki poori. Sauté boiled and cubed potatoes in ghee with green chilies, cumin seeds, and grated ginger. Add chopped tomatoes, rock salt, and a dash of black pepper. Cook until the tomatoes are soft, and garnish with fresh coriander.
Sabudana khichdi
This is a fasting favourite, made with soaked sabudana (tapioca pearls). Sauté cumin seeds, peanuts, and green chilies in ghee. Add the soaked sabudana and boiled potatoes, along with rock salt. Mix gently and cook until the pearls turn translucent. Serve with a squeeze of lemon juice.
Health benefits of a falahari fast
Following a falahari diet during a fast offers several health benefits:
- Sustained Energy: Ingredients like potatoes, nuts, and dry fruits provide complex carbohydrates and healthy fats for sustained energy levels, preventing fatigue.
- High Nutrient Density: Falahari foods are rich in vitamins, minerals, antioxidants, and fiber, helping to fill nutritional gaps that can occur during fasting.
- Improved Digestion: The diet consists of light, easy-to-digest foods that give the digestive system a much-needed rest.
- Natural Hydration: Fruits and dairy products contribute to hydration, which is crucial during fasting.
Conclusion
So, can we eat falahari in fast? Absolutely. The falahari diet is a well-established and nourishing way to observe a religious fast while maintaining energy and health. By focusing on permitted fruits, vegetables, and dairy products, and using rock salt and fasting-specific flours, you can easily create delicious and wholesome meals that respect the traditions of the fast. Understanding the dietary guidelines and embracing healthy cooking methods ensures a fulfilling and spiritually rewarding experience. For more on the health benefits of sattvic eating, consider resources from institutions that provide dietary guidance, such as the Times of India.
