Fasting Mistakes During Navratri That Ruin Your Health (and How to Avoid Them)

Navratri is a time of devotion, discipline, and celebration. For many, it’s also a chance to reset their eating habits. Yet, year after year, I meet people who tell me the same story: instead of feeling energized, they feel bloated, heavy, or even gain weight during these nine days. The problem isn’t fasting itself—it’s the way we approach food during Navratri.

One of the biggest mistakes is relying heavily on fried snacks and carb-heavy foods like potatoes and pooris. These meals may feel comforting, but they slow digestion, spike blood sugar, and leave you drained. I’ve had clients—both in India and abroad—who came to me saying they couldn’t focus on work or prayer because every meal made them feel sluggish. Once we changed their food choices, their entire fasting experience transformed.

Take sabudana, for example. It’s a staple during Navratri, but when eaten alone, it’s just starch. The trick is pairing it with peanuts or yogurt to add protein and healthy fats. This small tweak helps avoid energy crashes and keeps you feeling full for longer. Similarly, buckwheat flour (kuttu) is often underestimated. It’s naturally gluten-free, high in protein, and can be used to make dosas, rotis, or pancakes that are not only vrat-friendly but also truly nourishing.

Fruits are another powerful ally during fasting. Instead of reaching for packaged sweets, fresh fruits like papaya, pomegranate, apples, and bananas provide natural sugars, vitamins, and antioxidants. I often recommend fruit smoothies with nuts and seeds to my clients abroad, who are looking for quick, modern vrat options that still connect with tradition. These recipes work beautifully whether you’re in Pune or New York.

Hydration is another overlooked element. Many people confuse thirst with hunger and end up overeating fried foods. Simple habits like drinking lemon water in the morning, sipping on coconut water during the day, or having warm herbal teas in the evening keep digestion calm and energy steady.

What I love about Navratri is that it can actually support health goals if done right. Fasting doesn’t have to mean overeating unhealthy foods—it can be an opportunity to detox and shed excess weight. In fact, many of my clients who follow my Weight Loss Program start their journey during Navratri. By making mindful swaps and keeping meals balanced, they not only lose inches but also feel spiritually and physically lighter.

At the end of the day, Navratri is about balance—between devotion and discipline, between body and soul. By choosing wholesome vrat foods, staying hydrated, and avoiding fried traps, you can make this festival a time of true renewal. When done right, fasting won’t drain you; it will leave you glowing with energy.