Which millet can we eat in Navratri fast? A Comprehensive Guide

December 2, 2025 •

4 min read

Millions of devotees across India observe Navratri fasts each year, abstaining from regular grains like wheat and rice. For those looking for nutrient-rich alternatives, several millets are considered permissible, providing sustenance while adhering to traditional dietary rules. So, which millet can we eat in Navratri fast to maintain energy and tradition? This guide explores the most popular and acceptable varieties.

Quick Summary

Several gluten-free millets and pseudo-cereals are ideal for Navratri fasting, including barnyard millet (sama rice), rajgira (amaranth), and kuttu (buckwheat), which offer sustained energy and essential nutrients while following traditional rules and helping with detoxification.

Key Points

Barnyard Millet (Samak) is a Fasting Staple: This wild seed is a perfect, gluten-free substitute for rice during Navratri, commonly used for khichdi and pulao.
Amaranth (Rajgira) and Buckwheat (Kuttu) are Nutrient-Rich Choices: These pseudo-cereals are packed with protein, fiber, and essential minerals, suitable for rotis, puris, and sweets.
Millets Offer Sustained Energy: With their low glycemic index, permissible millets help maintain steady blood sugar and energy levels throughout the fasting period.
Diverse Culinary Options: From savory khichdi to sweet kheer, millets provide a wide array of delicious and traditional recipe possibilities for your Navratri diet.
Improved Digestion: The high fiber content in millets aids digestion and helps prevent common issues like bloating and constipation during the fast.
Enhance Your Nutrients: Incorporating millets boosts your intake of iron, magnesium, and other vital nutrients, strengthening your body's immunity.
Soaking Improves Results: A short soak before cooking helps reduce cooking time and improves the texture and digestibility of millets.

Permissible Millets for Navratri Fast

Navratri fasting is a period of detoxification and spiritual renewal. Adhering to a diet of sattvic (pure) foods is a key part of this practice. While regular grains are avoided, certain millets and pseudo-cereals are considered pure and are packed with nutritional benefits, making them excellent choices.

Barnyard Millet (Samak Ke Chawal)

Barnyard millet, or samak, is arguably the most popular millet for Navratri fasting. Though it looks like a tiny version of rice, it is a wild seed and not a true grain, which makes it acceptable for fasts.

Nutritional Highlights: High in fiber and a good source of protein, samak chawal is filling and gentle on the stomach. It has a low glycemic index, which helps maintain stable blood sugar levels during the fasting period.
Culinary Uses: It is highly versatile. You can use it to prepare delicious khichdi with potatoes and peanuts, a light and fluffy pulao, or a sweet kheer.

Amaranth (Rajgira)

Amaranth, known as rajgira in Hindi, is another nutritious pseudo-cereal commonly used during Navratri.

Nutritional Highlights: Rajgira is exceptionally high in protein, iron, and calcium compared to many other millets. Its protein content helps in tissue repair and maintaining energy.
Culinary Uses: Amaranth flour can be used to make rotis, pooris, and chapatis. Popped amaranth is used to make crunchy ladoos and chikkis.

Buckwheat (Kuttu)

Buckwheat, or kuttu, is widely accepted during vrat and is known for its gluten-free properties and rich, earthy flavour.

Nutritional Highlights: Kuttu is rich in fiber, antioxidants, and essential amino acids, making it a wholesome fasting food. Its low glycemic impact helps prevent rapid blood sugar spikes.
Culinary Uses: Kuttu flour is commonly used to make pooris, rotis, and halwa.

Little Millet (Kutki)

Little millet, known as wari or kutki, is a fine-textured grain that cooks quickly and is easy to digest.

Nutritional Highlights: With a low glycemic index, little millet is excellent for sustained energy release throughout the day. It is also a good source of fiber and minerals.
Culinary Uses: This millet can be used as a rice substitute or to make porridges and khichdi.

Foxtail Millet (Kangni)

Foxtail millet, or kangni, is another nutrient-dense option that is suitable for Navratri.

Nutritional Highlights: It offers a good balance of protein, fiber, and essential minerals like magnesium and iron. Its high fiber content supports good digestion.
Culinary Uses: You can use foxtail millet to prepare dishes like upma, pulao, or a simple rice substitute.

Nutritional Comparison of Fasting Millets

To help you choose the best options for your needs, here is a comparison of common Navratri millets. Values are approximate per 100g of raw millet.


Millet Type	Protein (g)	Fiber (g)	Calcium (mg)	Iron (mg)	Best For	Cooking Notes
Barnyard (Samak)	3.5	1.5	11	2.1	General Fasting	Light and fluffy texture for pulao or khichdi.
Amaranth (Rajgira)	4.1	2.8	17	1.5	High-Protein Boost	Use flour for flatbreads, or popped amaranth for snacks.
Buckwheat (Kuttu)	6.0	2.2	~10	~0.8	Antioxidant Boost	Best for rotis and puris; has a distinct flavour.
Little (Kutki)	~8	>8	~14	~3	Diabetic-Friendly	Cooks quickly, ideal for porridges or rice substitute.

Navratri Millet Recipes to Try

Barnyard Millet Khichdi: A savoury, one-pot meal made with samak ke chawal, boiled potatoes, rock salt, and spices like cumin and green chillies. Add roasted peanuts for extra crunch. Serve with curd for a complete meal.
Rajgira Poori: A fluffy, gluten-free flatbread made from amaranth flour. Mix the flour with mashed potatoes and rock salt to knead the dough before frying.
Kuttu Dosa: Make a crispy dosa by soaking buckwheat flour with some yogurt and fermenting it, then cooking it on a hot pan. Serve with coconut chutney.
Little Millet Porridge: A wholesome breakfast option. Cook little millet with milk, jaggery, cardamom, and nuts for a nutritious and delicious start to your day.

Health Benefits of Incorporating Millets in Your Vrat Diet

Choosing millets over traditional fasting foods like sabudana offers significant health advantages.

Sustained Energy: The low glycemic index of millets ensures a slow release of glucose into the bloodstream, preventing the energy crashes often associated with high-carb foods like sabudana. This keeps you feeling full and energetic for longer periods, which is crucial during fasting.
Improved Digestion: Millets are rich in dietary fiber, which promotes healthy bowel movements and aids digestion. During a detox period like Navratri, this can help cleanse the system and prevent issues like constipation.
Nutrient Boost: Millets are packed with essential vitamins and minerals, such as iron, magnesium, and B vitamins. Barnyard millet, for instance, has a high iron content that can help boost haemoglobin levels.
Gluten-Free: All the millets mentioned are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivities.

Tips for Cooking Millets during Fasting

Soaking is Key: Soaking millets for 20-30 minutes, or even longer, helps soften the grains and reduces cooking time. It can also help reduce antinutrients and improve digestibility.
Use Rock Salt: Always remember to use sendha namak (rock salt) instead of regular table salt for seasoning your dishes, as per fasting rules.
Gentle Cooking: Use minimal, fast-friendly spices like cumin seeds, green chilies, and ginger. Overpowering flavours are typically avoided during Navratri.
Get the Water Ratio Right: A standard 1:2 ratio of millet to water is a good starting point, but you can adjust for your desired consistency, whether fluffy or porridge-like.

Conclusion

Navratri offers a chance to align tradition with wellness, and incorporating millets is an excellent way to do so. By choosing permissible millets like barnyard millet (samak), amaranth (rajgira), and buckwheat (kuttu), you can enjoy wholesome, traditional meals while receiving a significant nutritional boost. Their versatility allows for a variety of savoury and sweet preparations, ensuring you never have to compromise on taste or health during your fast. Remember to choose the millets that best suit your taste and health needs for a truly fulfilling and nourishing Navratri.

You Care Lifestyle offers an extensive guide to millets for fasting.

Frequently Asked Questions

No, not all millets are traditionally considered permissible during Navratri fasts. While pseudo-grains like barnyard millet, amaranth, and buckwheat are widely accepted, others like pearl millet (bajra) and finger millet (ragi) are sometimes avoided depending on regional traditions.

Samak (samak ke chawal), or barnyard millet, is botanically a wild seed, not a true grain like rice. Because it is not a cereal grain, it is considered a permissible food during fasts when regular grains are restricted.

Yes, millets like barnyard and little millet are often recommended for diabetics during fasting. They have a low glycemic index and high fiber content, which helps manage blood sugar levels more effectively than high-carb options like sabudana.

To make barnyard millet (samak) for fasting, rinse and soak it for 20-30 minutes. You can then cook it like rice to make a fluffy pulao or with potatoes, peanuts, and rock salt for a hearty khichdi.

Quinoa is a pseudo-cereal, similar to amaranth, and is considered gluten-free. Many modern fasting traditions accept it, and it provides a complete protein source, though its permissibility may vary by family customs.

Yes, specific millet flours are permitted. Kuttu (buckwheat) flour, rajgira (amaranth) flour, and singhara (water chestnut) flour are commonly used to make rotis, puris, and chillas during fasts.

Eating millets during fasting provides numerous benefits, including sustained energy due to their low glycemic index, improved digestion from their high fiber content, and a boost of essential nutrients like protein, iron, and magnesium.