What food is allowed during Navratri fasting?

December 8, 2025 •

4 min read

During Navratri, millions of Hindu devotees observe a fast, adhering to a strict Sattvik diet for nine days. Understanding what food is allowed during Navratri fasting is crucial for following traditions while staying healthy.

Quick Summary

This guide details the specific dietary rules for Navratri fasting, including the types of flours, vegetables, fruits, and dairy that are permitted. It also covers which common grains, spices, and other food items should be strictly avoided during this auspicious period.

Key Points

Sattvik Diet Only: The Navratri fast mandates a pure, vegetarian 'Sattvik' diet, excluding regular grains, lentils, onion, and garlic.
Permitted Flours: Safe flour alternatives include kuttu (buckwheat), singhara (water chestnut), and rajgira (amaranth) for making rotis and other dishes.
Rock Salt is Key: Regular table salt must be replaced with rock salt (Sendha Namak) for all cooking during the fast.
Stay Hydrated: It is vital to drink plenty of fluids like water, coconut water, buttermilk, and fresh juices to maintain energy levels.
Focus on Fruits and Specific Veggies: Most fresh fruits and vegetables like potatoes, sweet potatoes, pumpkin, and lauki are allowed and provide essential nutrients.
Dairy and Nuts: Milk, yogurt, paneer, and nuts like almonds and peanuts are permitted and serve as excellent sources of protein and energy.
Use Healthy Cooking Methods: Opt for boiling, steaming, and roasting over deep-frying to keep meals light and digestible.

Understanding the Navratri Fast

Navratri, the nine-day Hindu festival dedicated to Goddess Durga and her nine incarnations, is a time of spiritual purification and devotion. Fasting during this period, known as 'vrat' or 'upvaas', involves significant dietary restrictions to honor the deities and cleanse the body and mind. The core of the Navratri diet is a 'Sattvik' approach, which focuses on pure, easily digestible foods that enhance clarity and positivity. This typically means abstaining from regular grains, lentils, onion, and garlic, and instead consuming specific permitted foods. Fasting practices vary from person to person; some observe a full nine-day fast, while others may fast only on the first and last day. The following sections break down the specifics of what is generally allowed and restricted.

Allowed Flours and Grains

Regular grains like wheat and rice are prohibited during the Navratri fast. However, several gluten-free alternatives are permitted and form the basis of many delicious vrat dishes. These special flours are used to prepare rotis, puris, and pancakes.

List of Allowed Flours:

Kuttu ka Atta (Buckwheat Flour): A very popular fasting ingredient, used to make pooris and rotis.
Singhare ka Atta (Water Chestnut Flour): Another widely used alternative for making dishes like pakoras and dosas.
Rajgira ka Atta (Amaranth Flour): This flour is rich in protein and fiber, and is used for making rotis and porridge.

Allowed Grains and Millets:

Sabudana (Tapioca Pearls): A staple food, used to make khichdi, vada, and kheer.
Samak Rice (Barnyard Millet): This is a specific type of millet that can be used in place of regular rice for khichdi or pulao.

Permitted Fruits and Vegetables

Most fresh fruits and certain vegetables are allowed during Navratri. They provide essential vitamins, minerals, and natural energy to help sustain the body during the fast.

List of Allowed Fruits:

Apples, bananas, oranges, papayas, and pomegranates.
Dried fruits like dates, raisins, and figs.

List of Allowed Vegetables:

Potatoes and sweet potatoes.
Pumpkin (kaddu) and bottle gourd (lauki).
Raw bananas and colocasia (arbi).
Tomatoes, cucumbers, and carrots.

Dairy and Nuts

Dairy products are considered Sattvik and are a great source of protein, fat, and calcium during the fast. Nuts also offer a significant energy boost.

List of Allowed Dairy:

Milk, paneer (cottage cheese), and curd/yogurt.
Ghee (clarified butter) and buttermilk.

List of Allowed Nuts and Seeds:

Almonds, cashews, and walnuts.
Peanuts.
Makhana (fox nuts).

Approved Spices and Oils

While many regular spices are avoided, certain ones are permissible for flavoring Navratri dishes.

List of Allowed Spices:

Rock Salt (Sendha Namak): The most crucial replacement for regular table salt during the fast.
Cumin powder and cumin seeds.
Green chilies, black peppercorns, and ginger.
Cinnamon, cardamom, and cloves.

Allowed Cooking Mediums:

Ghee (clarified butter).
Peanut oil.

Sample Navratri Vrat Food Comparison


Category	Allowed During Navratri Vrat	Restricted During Navratri Vrat
Grains/Flours	Kuttu ka Atta, Singhare ka Atta, Rajgira ka Atta, Sabudana, Samak Rice	Wheat Flour, Rice Flour, Semolina (Suji), Maida, Lentils, Legumes
Vegetables	Potatoes, Sweet Potatoes, Pumpkin, Lauki, Arbi, Tomatoes	Onion, Garlic, Turmeric, Capsicum, Mushrooms
Salt	Rock Salt (Sendha Namak)	Regular Table Salt (Iodized)
Spices	Cumin Seeds, Black Pepper, Green Chilies, Ginger, Cardamom	Turmeric, Mustard, Fenugreek, Asafoetida (hing)
Cooking Oils	Ghee, Peanut Oil	Mustard Oil, Vegetable Oil
Beverages	Water, Coconut Water, Buttermilk, Fruit Juices, Herbal Tea	Caffeinated drinks (excess), Alcohol

Health Considerations During Navratri Fasting

While fasting is a spiritual practice, it is important to follow it safely, especially for those with existing health conditions. A balanced diet of permitted foods can provide the necessary nutrients and energy. It is advised to avoid overeating fried and oily foods, which can cause discomfort, and instead focus on healthier options like grilled or steamed items. Maintaining adequate hydration by drinking plenty of fluids is also crucial. Individuals with conditions like diabetes should consult a doctor and opt for low glycemic options like nuts and specific flours while monitoring sugar levels carefully. For more health-conscious tips on fasting, refer to trusted sources like Apollo Hospitals.

Conclusion

For those wondering what food is allowed during Navratri fasting, the key is to embrace a Sattvik diet that includes a variety of permitted fruits, vegetables, nuts, and specific flours. By replacing regular grains with options like kuttu and rajgira, using rock salt instead of table salt, and avoiding onion, garlic, and processed items, devotees can maintain their fast effectively. Following these dietary guidelines ensures that the fast is not only a spiritual act of devotion but also a beneficial detox for the body, promoting energy and well-being throughout the festival.

Frequently Asked Questions

No, regular grains like rice and wheat are strictly prohibited. You should use alternative grains like barnyard millet (Samak rice) or flours such as kuttu, singhara, and rajgira.

No, onion and garlic are considered tamasic foods and are not consumed during the Navratri fasting period.

You should use rock salt, also known as Sendha Namak, instead of common iodized table salt for all your cooking.

Yes, dairy products such as milk, curd, paneer (cottage cheese), and ghee are permitted during Navratri fasting.

You can use a few specific spices, including cumin seeds, black peppercorns, green chilies, and ginger. Turmeric and mustard seeds are generally avoided.

Yes, but diabetics should consult a doctor and opt for low glycemic foods like roasted makhana, nuts, and high-fiber flours. They should avoid excessive sabudana and sweetened items.

Tea and coffee can be consumed in moderation, but herbal teas, coconut water, buttermilk, and lemon water are preferred to stay hydrated and avoid acidity.