What food can be eaten in Navratri fast?

December 7, 2025 •

3 min read

Devotees fast during the nine-day Navratri festival, adhering to specific dietary guidelines for spiritual and physical cleansing. Knowing what food can be eaten in Navratri fast is essential to maintain energy and spiritual focus while following the traditional rules.

Quick Summary

This guide provides a comprehensive list of approved foods, including specific flours, grains, vegetables, fruits, and dairy products that can be consumed during Navratri fasting. It covers recipe ideas and essential tips for staying healthy and energized while observing the fast.

Key Points

Flours for Fasting: Substitute regular grains with kuttu (buckwheat), singhara (water chestnut), and rajgira (amaranth) flour.
Approved Vegetables: Permissible vegetables include potatoes, sweet potatoes, pumpkin, and bottle gourd, often prepared with ginger and green chillies.
Hydrating Fruits: Stay energized and hydrated with a variety of fruits like bananas, apples, and watermelon, which are all allowed during the fast.
Dairy for Protein: Consume milk, paneer, and curd to supply essential protein and calcium, helping to maintain energy levels throughout the day.
Healthy Cooking Methods: Opt for steamed, roasted, or boiled dishes instead of deep-fried foods to avoid lethargy and support digestion.
Rock Salt is Key: Use sendha namak (rock salt) for seasoning, as regular table salt is not consumed during the Navratri fast.
Avoid Tamasic Foods: Strictly avoid ingredients like onions, garlic, and lentils, as they are not considered sattvik for fasting.

Permitted flours and grains for Navratri

During Navratri, devotees replace regular grains like wheat and rice with specific alternatives considered suitable for fasting. These ingredients form the basis of many traditional vrat meals.

Kuttu ka Atta (Buckwheat Flour): Despite its name, buckwheat is a pseudocereal, not a wheat grain, making it ideal for fasting. It is rich in protein and fiber, helping to keep you full for longer. It is commonly used to make pooris, rotis, and pakoras.
Singhare ka Atta (Water Chestnut Flour): Made from dried water chestnuts, this gluten-free flour is light on the stomach and a good source of potassium. It's used for pooris, parathas, and sweet dishes.
Rajgira ka Atta (Amaranth Flour): This gluten-free flour is packed with fiber, protein, and essential minerals. It's a versatile ingredient for making rotis, parathas, and khichdi.
Samak ke Chawal (Barnyard Millet): This is a popular substitute for rice, known as vrat ke chawal. It can be prepared into a delicious pulao, khichdi, or even a creamy kheer.
Sabudana (Sago): These tapioca pearls are a staple of Navratri cuisine, offering a quick source of energy. They are used to make savory dishes like khichdi and vada, as well as desserts like kheer.

Vegetables, fruits, and dairy

In addition to special flours, a variety of vegetables, fruits, and dairy products are permitted, offering a wealth of nutrients to sustain energy levels.

Vegetables allowed in Navratri

Most root vegetables are permissible during the fast.

Potatoes and Sweet Potatoes
Pumpkin (Petha or Kaddu)
Bottle Gourd (Lauki)
Colocasia (Arbi) and Yam (Suran)
Cucumber
Tomatoes (in moderation)
Raw Bananas
Green Chillies and Ginger

Fruits and nuts for energy

All fresh and dry fruits are generally allowed and are a great source of natural energy and hydration.

Apples, bananas, pomegranates, and papaya
Watermelon
Dates, raisins, almonds, cashews, and walnuts
Makhana (fox nuts)

Dairy products for protein and calcium

Dairy is an excellent source of protein and calcium, helping to maintain energy and satiety.

Milk
Curd (yogurt) and Buttermilk (chaas)
Paneer (cottage cheese)
Ghee (clarified butter)
Cream and Khoa

Spices, oil, and other ingredients

Certain spices and specific types of salt and oil are permitted to add flavor to fasting meals.

Sendha Namak (Rock Salt): Regular table salt is replaced with rock salt, which is considered a purer, unprocessed alternative.
Spices: Cumin seeds and powder, black pepper powder, green cardamom, cloves, cinnamon, and ginger are typically allowed.
Oils: Pure ghee, groundnut oil, and coconut oil are the preferred cooking mediums.

Navratri fasting diet: Do's and don'ts

Here's a comparison to help you make the right choices for your Navratri fast.


Allowed (Do's)	To Be Avoided (Don'ts)
Kuttu, Rajgira, Singhara, Samak Rice	Regular wheat, rice, cornflour, and pulses
Potatoes, sweet potatoes, pumpkin, lauki	Onion, garlic, mushrooms, and lentils
All fresh fruits and dry fruits	Processed foods, canned goods, and fast food
Milk, curd, paneer, and ghee	Non-vegetarian food, eggs, and alcohol
Sendha Namak (Rock Salt)	Regular table salt
Cumin, black pepper, cardamom, cinnamon	Turmeric, asafoetida, and mustard seeds
Pure ghee, groundnut oil, coconut oil	Mustard oil and highly processed vegetable oils
Roasted makhana, fruit chaat	Deep-fried snacks like pakoras and pooris in excess

Healthy and delicious Navratri recipes

With the approved ingredients, you can prepare a wide variety of nutritious and delicious meals that adhere to fasting rules.

Sabudana Khichdi: A light and energy-boosting dish made from soaked sabudana, potatoes, and roasted peanuts.
Kuttu ka Dosa: A crispy pancake made with buckwheat flour, perfect for breakfast or a main meal.
Samak Rice Pulao: A wholesome and flavorful alternative to rice pulao, made with barnyard millet and vegetables.
Vrat Wale Aloo: A comforting potato curry prepared with rock salt and mild spices.
Makhana Kheer: A creamy and festive dessert made from fox nuts and milk.

Conclusion

Observing a Navratri fast is a spiritual practice that helps to cleanse the body and mind. By focusing on permitted satvik foods like special flours, fresh fruits, vegetables, and dairy, devotees can maintain their energy and health throughout the nine days. Prioritizing balanced, wholesome meals and staying hydrated are key to a successful and meaningful fast. Avoiding heavy, processed, and fried items ensures the body can detoxify and rejuvenate, in line with the festival's deeper spiritual purpose. For more healthy fasting ideas and recipes, explore resources from organizations promoting mindful living, such as The Art of Living.

Outbound link to a credible health or spiritual resource.

Frequently Asked Questions

Navratri fasting involves following a satvik diet, which means avoiding grains like wheat and rice, lentils, onions, and garlic, and instead consuming specific flours, fruits, and vegetables.

Regular rice is not permitted, but barnyard millet, also known as samak ke chawal, is a widely accepted rice substitute for making pulao and khichdi.

Onions and garlic are strictly prohibited as they are considered tamasic foods. Legumes, lentils, mushrooms, and non-vegetarian items are also avoided.

No, devotees use sendha namak (rock salt) as a substitute for regular table salt during Navratri fasting.

Yes, dairy products such as milk, curd, paneer, and ghee are all permissible and provide essential protein and calcium.

Healthy snacks include roasted makhana (fox nuts), fruits, a bowl of curd with nuts, or energy balls made from dates and nuts.

Yes, tea and coffee are generally allowed, but it is best to have them in moderation. Herbal teas and fresh juices are often preferred for better hydration.