What food can be eaten during Shravan fast?

December 1, 2025 •

4 min read

Millions of Hindus observe fasts during the holy month of Shravan, which is dedicated to Lord Shiva, following a strict dietary regimen. Understanding what food can be eaten during Shravan fast is key to adhering to this spiritual practice, which focuses on consuming pure, 'sattvic' foods for body and mind purification.

Quick Summary

This guide details the sattvic food choices permissible during the Shravan fast, covering fruits, dairy, alternative flours, and vegetables. It outlines which ingredients to include and which to avoid for a balanced and spiritually fulfilling fast.

Key Points

Allowed Foods: Include fruits, dairy, specific millets, and root vegetables like potatoes and sweet potatoes during the Shravan fast.
Avoid Grains: Stick to vrat-friendly alternatives like kuttu, rajgira, and barnyard millet instead of regular wheat and rice.
Use Rock Salt: Only use sendha namak (rock salt) for seasoning your fasting meals, as regular salt is not permitted.
Exclude Onion and Garlic: These ingredients are considered tamasic and are traditionally avoided during Shravan fasting for spiritual purity.
Stay Hydrated: Drink plenty of water, buttermilk, or coconut water to maintain energy and hydration throughout the fasting day.
Embrace Sattvic Diet: Focus on light, pure, and easily digestible sattvic food preparations over heavy, deep-fried snacks for better digestion.
Include Nuts and Seeds: Energy-boosting nuts like makhana and almonds are excellent for snacking to keep your energy levels up.
Plan Ahead: Carefully plan your meals in advance to ensure a balanced and nutritious diet throughout the fasting period.

The month of Shravan, also known as Sawan, is a significant period in the Hindu calendar, dedicated to the worship of Lord Shiva. Devotees often observe fasts, particularly on Mondays, to seek blessings and spiritual growth. The dietary practices followed during this time are based on the principles of a 'sattvic' diet, emphasizing simple, pure, and easily digestible foods while abstaining from certain items considered 'tamasic' or 'rajasic'. This guide provides a comprehensive overview of the allowed food items, culinary tips, and recipe ideas to help you observe your Shravan fast healthily and mindfully.

The Spiritual and Nutritional Philosophy of Shravan Fasting

The practice of fasting during Shravan is not merely about abstaining from food; it's a holistic process that cleanses the body and mind. The monsoon season, which coincides with Shravan, is believed to weaken the digestive system. Therefore, eating light, simple foods is beneficial for health. The sattvic diet, rich in fresh ingredients, fruits, and dairy, aligns perfectly with this. Prohibiting grains like wheat and rice, and pungent ingredients like onion and garlic, promotes a state of calm and purity, aiding in spiritual focus.

Comprehensive List of Allowed Foods

Fruits and Dried Fruits

Fresh Fruits: A diverse range of fresh fruits like bananas, apples, papaya, pomegranates, and watermelons are excellent sources of natural sugars, vitamins, and hydration. A simple fruit chaat can be a refreshing and energy-boosting meal.
Dried Fruits and Nuts: Almonds, cashews, raisins, walnuts, and dates are packed with energy, protein, and healthy fats. Makhana (fox nuts) are particularly popular as a light and filling snack.

Dairy Products

Milk and Curd: Milk, curd (yogurt), buttermilk (chaas), and lassi are staple items, providing essential protein and calcium. They are highly valued for their cooling and digestive properties.
Ghee and Paneer: Ghee (clarified butter) is the preferred cooking medium, while paneer (cottage cheese) can be consumed in dishes or grilled for added protein.

Grains, Flours, and Millets

Kuttu (Buckwheat): Despite its name, buckwheat is a gluten-free pseudocereal rich in protein and fiber, perfect for making rotis, puris, and pancakes.
Rajgira (Amaranth): This flour is a nutritional powerhouse, high in calcium and iron. It's used to make parathas and laddoos.
Singhara (Water Chestnut): Light and nutritious, singhara flour is used for making puris and snacks.
Samak Rice (Barnyard Millet): This is an excellent alternative to regular rice and is used to prepare khichdi, pulao, or idlis.

Vegetables and Root Crops

Potatoes, sweet potatoes, pumpkin, bottle gourd (lauki), and arbi (colocasia) are commonly eaten vegetables. They can be boiled, roasted, or cooked into simple curries. Cucumbers are a great hydrating option for salads.

Herbs, Spices, and Other Items

Rock Salt (Sendha Namak): Only rock salt is permitted, as regular iodized salt is processed and considered impure for fasting.
Spices: Mild spices like cumin, black pepper, green chilies, and fresh ginger are allowed.
Other Ingredients: Peanuts, coconut, jaggery, honey, and lemon are all suitable for fasting dishes.
Beverages: Apart from dairy drinks, coconut water and herbal teas are recommended for hydration.

Comparison of Staple Vrat Flours


Flour	Key Features	Uses in Fasting	Nutritional Highlights
Kuttu (Buckwheat)	Gluten-free, earthy flavor	Puris, rotis, cheelas	High in protein, fiber, and magnesium
Rajgira (Amaranth)	Gluten-free, slightly sweet	Parathas, laddoos, porridge	Rich in calcium, iron, and amino acids
Singhara (Water Chestnut)	Gluten-free, light texture	Puris, pakoras, halwa	Good source of minerals and fiber
Samak Rice (Barnyard Millet)	Gluten-free, rice-like texture	Khichdi, pulao, kheer	Rich in fiber and provides sustained energy

A Sample Shravan Fast Meal Plan

Here is a simple plan to help you stay energized throughout the day:

Morning (Upon Waking): Start with a glass of warm water with a squeeze of lemon or a few soaked nuts.
Breakfast: A bowl of fruit salad or a light sabudana khichdi provides a nutritious and filling start.
Mid-Day Snack: Snack on roasted makhana, a handful of nuts, or a glass of buttermilk.
Lunch: Kuttu paratha served with aloo sabzi (potato curry) made with rock salt and cumin. A side of curd can aid digestion.
Evening Snack: A cup of herbal tea or a sweet potato chaat.
Dinner: Samak rice pulao with permitted vegetables or a light makhana kheer for a sweet finish.

How to Prepare and Consume Food During Fasting

Mindful Cooking: Prepare meals with a sense of purity and devotion. Cook fresh food daily and avoid storing leftovers.
Choose Healthy Fats: Use pure ghee or peanut oil for cooking instead of refined oils.
Balance is Key: While fruits are a great energy source, balance them with protein-rich foods like dairy, nuts, and specific millets to avoid blood sugar spikes and crashes.
Avoid Processed Items: Steer clear of processed or packaged foods that are not suitable for fasting.
Hydration is Crucial: Stay hydrated throughout the day with water, coconut water, or fresh juices to prevent fatigue and support overall health.
Control Portions: Eat smaller, more frequent meals to maintain stable energy levels rather than large, heavy meals.
Listen to Your Body: Choose a fasting method that suits your health and capability, from a simple fruit-and-milk fast to including other permitted foods.

Conclusion

Observing the Shravan fast is a journey of spiritual discipline and mindful eating. By carefully selecting and preparing sattvic foods like fresh fruits, dairy products, specialized millets, and permitted vegetables, devotees can maintain their energy and focus while upholding the sanctity of the vrat. The traditions surrounding what food can be eaten during Shravan fast not only align with religious beliefs but also promote a healthier approach to food, emphasizing purity, simplicity, and well-being. By following these guidelines, you can ensure your fast is both spiritually rewarding and physically nourishing. For more fasting-friendly recipes, check out Veg Recipes of India.

Frequently Asked Questions

Yes, potatoes are one of the allowed vegetables during the Shravan fast. They can be consumed boiled, roasted, or in a simple curry prepared with rock salt and fasting-friendly spices.

No, regular iodized salt is not permitted. Only sendha namak, or rock salt, should be used for seasoning your food during the Shravan fast, as it is considered pure.

While traditional grains are avoided, certain millets are allowed. Common options include barnyard millet (samak rice), buckwheat (kuttu), and amaranth (rajgira). Other millets like bajra are typically not consumed.

Yes, dairy products like milk, curd, and buttermilk are widely consumed and encouraged during the Shravan fast. They provide essential nutrients and aid in digestion.

No, onions and garlic are traditionally avoided during the Shravan fast, as they are considered tamasic (stimulating) ingredients that distract from spiritual focus.

This depends on personal and family traditions. While many avoid caffeinated drinks, some allow it. Herbal teas, coconut water, or fresh juices are generally safer and healthier options for hydration.

Yes, sabudana is a popular and excellent fasting food. It is light, easily digestible, and rich in carbohydrates, providing a quick energy boost during the fast.

Yes, paneer is a permitted dairy product during the fast. It is a good source of protein and can be grilled or added to simple curries.

Sattvic foods are pure, fresh, and light, promoting spiritual clarity and calmness. Tamasic foods are heavy, processed, or stimulating (like onion and garlic), and are avoided during fasting to maintain purity.

While some traditions permit leafy greens like spinach, others avoid them. Certain search results suggest that leafy vegetables can sometimes be heavy to digest during fasting, so it may depend on personal preference and how your body reacts.